Cinnamon, a widely popular spice derived from the inner bark of the Cinnamomum tree, has been linked to several health benefits, including improved blood sugar control and a reduced risk of heart disease. Cinnamon has been prized for its medicinal properties for thousands of years. The bark, leaves, flowers, fruits, and roots of cinnamon have a long history of use in traditional medicine and cuisine in many parts of the world, including China, India, and Persia (Iran). Cinnamon was thought to help people with inflammation, nerve pain, heart disease, cough, and other conditions. Today, cinnamon products are promoted as a dietary supplement for diabetes and weight loss. Ceylon cinnamon is promoted for allergic rhinitis (hay fever). Cassia cinnamon is promoted for topical use (application to the skin) as a mosquito repellent.
However, excessive consumption of cinnamon, particularly Cassia cinnamon, may lead to adverse effects due to its high coumarin content. Similarly, the Rice Diet, a restrictive eating plan, promises rapid weight loss but carries potential nutritional deficiencies and health risks. This article explores the benefits and risks associated with both cinnamon consumption and the rice diet, offering insights for making informed decisions about incorporating them into your health regimen.
Understanding Cinnamon Varieties
There are two primary types of cinnamon:
- Cassia Cinnamon: Also called “regular” cinnamon, this is the most commonly used type. Cassia cinnamon (Cinnamomum aromaticum), grown in areas of southeastern Asia, is the most common type sold in North America.
- Ceylon Cinnamon: Known as “true” cinnamon, Ceylon has a lighter and less bitter taste. Ceylon cinnamon (Cinnamomum verum), known as “true” cinnamon, grows primarily in Sri Lanka.
Cassia cinnamon is more commonly found in supermarkets, given that it’s much cheaper than Ceylon cinnamon. While Cassia cinnamon is safe to eat in small to moderate amounts, eating too much may cause health problems because it contains high amounts of a compound called coumarin. Ceylon cinnamon may contain a trace amount of coumarin.
Health Benefits of Cinnamon
As long as you consume it in moderation, cinnamon may help keep you healthy by helping:
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- Reduce inflammation: Cinnamon is an effective anti-inflammatory. The spice and its antioxidants have potent anti-inflammatory properties.
- Protect against heart disease: Cinnamon has been linked to a reduced risk of heart disease, which is the leading cause of death around the globe. Cinnamon could lower your triglycerides and total cholesterol levels, which could help prevent heart disease.
- Improve insulin sensitivity: Cinnamon has been shown to significantly increase sensitivity to the hormone insulin, which may improve blood sugar control.
- Lower blood sugar: Cinnamon is well-known for its ability to lower blood sugar. Research has found that the spice can mimic the effects of insulin, a hormone that helps remove sugar from the blood, which can help lower insulin resistance.
- Lower cholesterol: Cinnamon could lower your triglycerides and total cholesterol levels, which could help prevent heart disease.
- Protect against infections: Cinnamaldehyde has antifungal and antibacterial properties, which may reduce infections, as well as tooth decay and bad breath.
Potential Risks and Side Effects of Cinnamon
While cinnamon offers several health benefits, excessive consumption, especially of Cassia cinnamon, can lead to adverse effects:
- Liver Damage: Research has found that eating too much coumarin may harm your liver. Research suggests the limit should be about 0.1 milligrams (mg) per 1 kilogram (kg) or 2.2 pounds (lb) of body weight. Furthermore, eating too much Cassia cinnamon has been linked to many other side effects.
- Mouth Sores: Some people have experienced mouth sores from eating products that contain cinnamon flavoring agents. This is called cinnamon stomatitis.
- Allergic Reactions: Cinnamon contains cinnamaldehyde, a compound that may trigger an allergic reaction when consumed in large amounts.
- Low Blood Sugar: While eating a bit of cinnamon may help lower your blood sugar, eating too much may cause it to fall too low. People who are most at risk of experiencing low blood sugar are those taking medications for diabetes. This is because cinnamon may enhance the effects of these medications and cause your blood sugar to fall too low.
- Breathing Problems: Eating too much ground cinnamon in a single sitting may cause breathing problems if you accidentally inhale some of it, especially in children.
- Drug Interactions: Cinnamon is safe to eat in small to moderate amounts with most medications. However, taking too much may be an issue if you’re taking medication for diabetes, heart disease, or liver disease. This is because cinnamon may interact with those medications, either enhancing their effects or intensifying their side effects.
Coumarin Content in Cinnamon
Cassia (or regular) cinnamon is a rich source of coumarin. Conversely, Ceylon cinnamon contains only trace amounts of coumarin. The coumarin content of ground Cassia cinnamon may range between 0.1-3.5 milligrams (mg) per gram (g) of cinnamon, depending on the consistency of the sample. According to a guideline set by the European Food Safety Authority (EFSA), the tolerable daily intake of coumarin is about 1.5 mg for an adult weighing 60 kg or 132 pounds (lb). A 2021 study also recommends not going over 0.1 mg/1 kg or 2.2 lb of body weight In the United States, the US Department of Agriculture suggests that half a teaspoon of cinnamon a day or less is generally safe and may even be beneficial to health.
Cinnamon and Pregnancy
There isn’t much known about the effect on a fetus from consuming cinnamon during pregnancy or nursing. Consuming small amounts probably won’t cause any harm, however. Stick to the recommended 0.1 mg of coumarin per 1 kg or 2.2 lb of body weight or about half a teaspoon a day.
Overdose on Cinnamon
There’s no research to suggest you can overdose on cinnamon. The concern with eating too much cinnamon relates to its coumarin content, which in excessive amounts, could increase your chance of liver damage. Sticking to no more than half a teaspoon daily is also a good idea because different types and brands of cinnamon might have different quantities of coumarin in them.
The Rice Diet: An Overview
The Rice Diet is a short-term eating plan that’s low in calories, fat, salt, and protein, but high in carbs. It was first created to help treat high blood pressure and kidney disease, but some people now try it for quick weight loss. Despite its name, this diet is not all about rice. The plan promises to help you shed pounds and “cleanse and detox” your body while keeping you satisfied with nutrient-dense meals and controlled portions.
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Diet Phases
The diet has three phases:
- Phase 1 (detox mode): You’ll eat 800 calories a day. On the first day, you’ll stick with starches, such as rice, bread, pasta, or potatoes, and fruit. Over the next six days, you can add beans, vegetables, and non-fat milk. You’ll get 300-500 milligrams of sodium per day.
- Phase 2 (weight loss mode): You’ll average about 1,000 calories and 300-500 milligrams of sodium each day. You’ll eat fruit and starches for one day, followed by five days of fruit, starches, beans, vegetables, and non-fat milk. On the seventh day, you’ll add fish, dairy, eggs, or lean meat.
- Phase 3 (maintenance mode): This phase is the same as phase 1, but you’ll add 200 more calories per week until you reach your goal weight. You can also add tofu, cheese, nuts, seeds, olives, and olive oil. Sodium is increased to 500-1,000 milligrams per day.
Potential Benefits of the Rice Diet
- Weight Loss: The Rice Diet can help you lose weight.
- Lower Blood Pressure: The plan is low in fat and sodium, which helps reduce blood pressure.
- Heart Health: A low-sodium, low-fat diet is recommended for heart health. Lowering blood pressure can protect against cardiovascular problems, such as heart attack, stroke, and heart failure.
Risks and Limitations of the Rice Diet
- Nutritional Deficiencies: The food on the plan doesn’t give you enough calcium and vitamin D, so you will need supplements. Also, the plan offers much less protein than what’s recommended for healthy people.
- Restrictive Nature: The Rice Diet is extremely strict. You’re going to cut way down on calories, salt, fat, and sugar - all at once.
- Side Effects: You may also feel dizzy or tired because you’re not getting enough calories or electrolytes.
- Not Suitable for Everyone: Because the Rice Diet is very strict and low in calories, pregnant women, young children, and those with a history of eating disorders shouldn’t try it. A low-sodium diet may also be risky for certain people, such as older adults and those who do long-distance endurance exercise.
Integrating Cinnamon into Your Diet
Cinnamon powder is commonly added to toast and baked into pastries, but there are numerous other delicious ways to incorporate cinnamon into a person’s diet. Many ethnic cuisines, including Indian, Mexican, Middle Eastern, and North African, use cinnamon as a primary spice in savory dishes. A person can incorporate cinnamon into their diet by trying the following recipes:
- Cinnamon-roasted almonds: These cinnamon-roasted almonds are easy to take on the go and will satisfy a sweet tooth.
- Apple cinnamon streusel galette: Whether it’s for Thanksgiving or just Monday night dinner, this streusel galette will make any meal feel special.
- Cinnamon raisin bread pudding: This delicious version of bread pudding is simple to make in a slow cooker!