The fragrant spice cinnamon is used to flavor food, drinks, and even chewing gum. It might, however, also have health advantages. Discover more about what professionals have to say about cinnamon by reading this article. It covers what cinnamon is, how to use it, and any possible health benefits of eating this spice.
Table of contents :
What is cinnamon ?
For thousands of years, people have used cinnamon, which is derived from the inner bark of cinnamon plants, as a medicine to treat ailments like fever, inflammation, common colds, and diarrhea. You may get cinnamon in various forms such as sticks, fine powder, tea, oil, and supplements at grocery and health food stores.
There are four varieties of cinnamon that are often found:
- Ceylon cinnamon: Ceylon cinnamon, sometimes referred to as real cinnamon, has a savory flavor and a delicate texture. It is the most widely used variety of cinnamon in North America and is native to Sri Lanka.
- Saigon cinnamon: Saigon cinnamon, also known as Vietnamese cinnamon, is made from Vietnamese trees and has a strong flavor with a touch of sweetness.
- Cassia cinnamon: Chinese cinnamon, also known as cassia cinnamon, is a spicy-sweet spice with a gritty texture that is often found in grocery stores.
- Korintje cinnamon : Korintje cinnamon, grown in Indonesia, has a mildly sweet taste with a trace of spiciness.
Health benefits of cinnamon :
There may be health benefits to ingesting cinnamon, according to research. "The effects of cinnamon on blood glucose and insulin regulation are some of its most noteworthy benefits," says Sarah Herrington, a nutritionist at Scottsdale, Arizona's Brio-Medical, an alternative medical treatment facility.
Might Enhance Metabolic Health and Diabetes
A review of 2022 studies suggests that cinnamon could resemble the actions of insulin. Cinnamon was found to raise blood glucose levels both during fasting and postprandial (after eating) in eight studies[1]. A review of randomized controlled studies discovered that fasting plasma glucose levels were lowered by ingesting 120 mg to 6 grams of glucose per day for four to eighteen weeks.
"By helping to regulate blood sugar levels, cinnamon can potentially lead to better diabetes management and metabolic health," says Samantha Turner, a registered dietitian and owner of Forks and Grace, a Virginia-based company that offers nutrition programs centered around faith.
Potentially Guard Against Heart Disease
Studies indicate a connection between cinnamon and a lower risk of heart disease, the nation's leading cause of death. Supplementing with the spice may cut total cholesterol and triglyceride levels, two heart disease risk factors, according to a study of 13 studies[3]. According to a 2020 review of studies, those who are obese may have a drop in blood pressure if they consume less than a teaspoon of food each day.
Potentially Lower Inflammation
Because of its anti-inflammatory properties, cinnamon may help to lessen inflammation in the body. It is brimming with potent antioxidants, such as polyphenols, which are organic substances that guard against oxidative damage brought on by free radicals, which are unstable molecules that can cause disease and aging. Free radicals can originate from the environment or be produced by the body, such as air pollution.
A 2020 meta-analysis found that taking 1.5–4 grams of cinnamon daily may raise blood antioxidant levels and decrease inflammatory indicators like C-reactive protein.
Might Guard Against Cancer
Cinnamon has been shown to have anti-inflammatory and maybe anti-cancer effects (European Journal of Medicinal Chemistry, 2019). The review indicates that because cinnamon promotes programmed cell death, or apoptosis, it may slow the growth of cancer.
Possibility of Improving Dental Hygiene
Due to its potential to guard against specific germs that cause cavities, bad breath, and mouth infections, cinnamon oil may help maintain better oral health. According to a 2011 study, cinnamon oil inhibits the microorganisms that cause tooth caries, exhibiting a variety of antibacterial properties[7]. You may buy cinnamon oil in health food stores and online.
Is Cinnamon Good for You?
For possible health benefits, the U.S. Department of Agriculture suggests ingesting no more than half a teaspoon of cinnamon daily. The type of cinnamon a person eats depends on the advantage they hope to achieve.
Herrington says, "Those looking to impact their blood glucose, insulin, or lipids may find that taking cinnamon capsules is a better application method due to its potent and higher dosage than drinking cinnamon tea." According to a 2019 study that was published in the International Journal of Food Science, 41 persons who took 40 days to consume 3 to 6 grams of cinnamon daily had better blood measurements.
Herrington continues, "However, steeping cinnamon sticks or drinking cinnamon tea made from bark or leaves may be an appropriate and comforting method of delivery for general neuroprotective benefits, antioxidant benefits, or to help reduce cold symptoms."
Consult your physician before using any supplements containing cinnamon.
Possible Adverse Reactions with Cinnamon
Herrington claims that ingesting cinnamon may have adverse effects such as:
- Liver damage : Cinnamon contains a chemical called coumarin, which may be harmful to the liver in large amounts or in those with a history of liver damage.
- Gi issue: Higher dosages of cinnamon may exacerbate digestive disorders such gastritis, GERD, and biliary obstruction.
- Low blood sugar : Taking large quantities of cinnamon or combining it with diabetes drugs might cause hypoglycemia, or low blood sugar.
- Skin irritation : Skin irritation is a potential side effect of cinnamon oil or skincare products, particularly for those with sensitive skin.
Cinnamon is a versatile spice that may be added to a wide range of meals for flavor and possible health benefits. According to Turner, "my three favorite ways to consume cinnamon are adding it to roasted butternut squash, yogurt topped with berries, and my morning coffee grinds."
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