Love spice? If yes, then cinnamon is probably one of your favorite spice that you always incorporate into your daily diet. And yes, this herb is quite helpful to your overall health.
Used in a wide range of dishes from desserts to special cuisines, cinnamon is sourced from the inner bark of a tree from the family genus cinnamomum.
And this herb has been used as a traditional medicine for various ailments and is also used as a medicinal drug. It has been used as a preservative in ancient Greece and, as treatment for indigestion, and many others.
But many are getting interested about this herb’s alleged weight loss effects. Is there any truth about these claims? Can this spice really help with weight loss?
In this health post, I will discuss what the experts say about this issue and I will also include some important details about its health benefits. Read on.
What is Cinnamon?
This herb is used on toast and lattes, cinnamon is primarily used in cooking and baking, and as an ingredient to many food cuisines (which I mentioned above).
There are two types of cinnamon that are widely used today – cassia cinnamon and ceylon cinnamon. Some prefer to use ceylon cinnamon as it is used naturally on its own but it offers less health benefits.
On the other hand, cassia is the one that is often used today. The dark-colored cassia cinnamon is grown in southeastern Asia and is readily available in the US market.
As mentioned above, this herb has been associated with dozens of health benefit claims, and there are some evidence to back these up. Research (1) suggest that cinnamon promotes the following health benefits:
- Anti-inflammatory
- Antimicrobial
- Antioxidant
- Antitumor
- Cardiovascular health
- Lowers cholesterol levels
- Immunomodulatory effects
I wrote an article about foods that can help clean out arteries and one food that I recommend is cinnamon. Read here to learn more about that helpful article, it will give you insights on how you can take good care of your arteries and heart.
Cinnamon Weight loss Claims
There are dozens of weight loss claims for cinnamon online. From boosting metabolism to fat burning effects. So are these claims true?
Lets dig in, check each slimming claims and see if this herb is really a plausible weight loss aid for you.
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Cinnamon Help Suppress Appetite
First off, cinnamon packs a lot of fiber with minimal calories, so enjoying a cinnamon-based snack isn’t going to ruin your weight loss program.
Fiber helps you feel full so a high-fiber diet will always be helpful for weight loss. Though of course you are not encouraged to consume too much cinnamon, at least you know that it can help you to feel fuller, which prevents you from munching too much unhealthy foods.
A study (2) that focuses on the appetite suppressing properties of spices (which cinnamon is one of the main herbs) suggests, that cinnamon consumption lead to greater increase in inter-meal satiety by suppression in both hunger and desire to eat period.
So yes, this spice can help suppress appetite.
Cinnamon’s Metabolism and Energy Increase
Obese and overweight individuals often have metabolic syndrome that affects their health especially with regards to weight management. This include high blood pressure, insulin resistance, abnormal cholesterol levels, increased coagulation risk and many others.
This spicy herb can help fight these metabolic syndrome (3) by using your body’s energy to regulate the spice inside your system than for other foods.
This helps improve your metabolism while boosting your body’s immune system and energy levels.
Cinnamon’s Fat Burning Effects
If this herb can help boost your energy and metabolic levels, then it will surely help burn fat as well.
A study (4) has shown that this herb’s active agent called cinnamaldehyde, has positive effect on adipocytes (human fat cells), which strengthens your genes and hormones and improves its metabolism-boosting capacity. This also leads to fat burning effects.
This is the reason why I included this herb as one of the best foods for fat loss.
Another way that this herb can help burn fat is through regulating blood sugar levels in the body. Let me make another sub-title for this shall we.
Cinnamon Increases Insulin Sensitivity
While this herb is mostly used in sweet foods, they actually have the capacity to lower blood sugar levels and helps increase insulin sensitivity.
This means that this spice can help prevent the onset of type 2 diabetes or other similar health issues.
And as mentioned above, increased insulin sensitivity helps your body to burn more fat. How? Because if your insulin levels are normal or regulated, it also help reduce fat storage as well as sugar cravings (5).
The result? Fast and natural weight loss.
Since this is a supplement review site, I always find that most health products contain cinnamon such as Fenphedra and Slin. This is such a proof that supplement manufacturers do know the true weight loss benefits of this herb.
Ways to Add Cinnamon to Your Diet for Natural Weight loss
There are various ways to add cinnamon to your diet that will help trigger some measures of weight loss for you. Here are some of my recommendations:
- Drink cinnamon tea. Make your own cinnamon-based tea by brewing half a teaspoon of ground cinnamon.
- Add grounded cinnamon to your favorites smoothies or yogurt.
- Again, add grounded cinnamon to any tea, preferably green tea or oolong tea.
- Add cinnamon to your favorite fruits such as banana, fruit salad, peaches or apples.
- Make breads that contain cinnamon as its main ingredient.
- Dump grounds of this herb to your morning coffee or just add ground cinnamon to your brewing routine.
- Take cinnamon supplement for better absorption and faster effects. Click here to choose the best cinnamon supplement for your health.
Possible Side Effects of Cinnamon Consumption
You probably think that this herb is completely safe and healthful herb right? After all, experts won’t use this herb as a medicinal aid or claim that it is health beneficial if it’s harmful.
Well, like all herbs, excessive consumption of this herb may trigger unwanted adverse effects. Researchers do warn the public with regards to unmindful consumption of herbal extracts, especially if they believe that it can help “treat” specific health issues.
The first and common side effect of consuming cinnamon are allergies and irritation effects. Yes, too much intake of this herb can irritate your mouth and lips, which leads to sores. Some gets allergic reaction such as skin redness and many others.
Another big reason why you shouldn’t indulge yourself to this herb is its toxic properties. Yes, eating a lot of cinnamon (especially cassis type) could be lethal and toxic (6), especially if you have issues with your liver.
Also, this herb can also affect any medication especially if you are undergoing diabetes treatment. As you know, cinnamon can alter your blood sugar levels, so too much cinnamon may give more adverse effects rather than benefits if your cinnamon intake is not moderated.
So I suggest you consult your doctor first before you take any cinnamon-based supplements or follow any diet that involves too much consumption of this herb.
Bottom Line
So that’s it! I hope that you are now convinced that this herb is quite helpful to your overall health especially with regards to body weight reduction.
Cinnamon for weight loss is not a new thing, it has been used for centuries to fight various health conditions including obesity and diabetes.
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References:
Cinnamon and Health
by: Joerg Gruenwald, Janine Freder, and Nicole Armbruester
https://pubmed.ncbi.nlm.nih.gov/20924865/
Effects of Two Doses of Curry Prepared with Mixed Spices on Postprandial Ghrelin and Subjective Appetite Responses – A Randomized controlled Crossover Trial
by: Sumanto Haldar, Joseph Lim, Siok Ching Chia, Shalini Ponnalagu, and Christiani Jeyakumar Henry
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5920412/
Cinnamon Effects on Metabolic Syndrome: A Review Based on its Mechanisms
by: Hamid Mollazadeh, and Hossein Hosseinzadeh
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5220230/
Cinnamon Induces Browning in Subcutaneous Adipocytes
by: Hiu Yee Kwan, Jiahui Wu, Tao Su, Xiao-Juan Chao, Bin Liu, Xiugiong Fu, Chi Leung Chan, Rebecca Hiu Ying Lau, Anfernee Kai Wing Tse, Quan Bin Han, Wang Fun Fong, and Zhi-Ling Yu
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5446408/
Cinnamon: Potential Role in the Prevention of Insulin Resistance, Metabolic Syndrome, and Type 2 Diabetes
by: Bolin Qin MD, Kiran S Panickar, and Richard A Anderson
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2901047/
Cinnamon: A Systematic Review of Adverse Events
by: Mahdie Hajimonfarednejad, Mohadeseh Ostovar, Mohammad Javad, Mohammad Javad Raee, Mohammad Hashem Hashempur, Johannes Gottfried Mayer, and Mojtaba Heydari
https://pubmed.ncbi.nlm.nih.gov/29661513/
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