Cinnamon (2024)

What Is Cinnamon?

Cinnamon is a spice made from certain types of trees. Extracts from the bark as well as leaves, flowers, fruits, and roots of the cinnamon tree have been used in traditional medicine around the world for thousands of years. It’s used in cooking and baking and is added to many foods.

Types of Cinnamon

There are four major types of cinnamon. Darker-colored cassia cinnamon is the one most commonly sold in the United States. It’s grown in southeastern Asia. Ceylon cinnamon, also known as true cinnamon, is frequently used in other countries.

The cinnamon you buy at the store could be one of the two main types, Ceylon or cassia, or a mixture of both. Ceylon is easier to grind, but it may not have the same health benefits.

Benefits of Cinnamon

Cinnamon does have antioxidant, antibiotic, and anti-inflammatory properties, but for now, there aren’t enough studies to prove it works that well in people.

One of the most important active ingredients in cinnamon is cinnamaldehyde. It’s used in flavorings and fragrances. It may be responsible for some of cinnamon’s possible health benefits.

Some research shows cinnamon may be good for people with diabetes. A review of 18 studies suggests that cinnamon might lower blood sugar. But it didn’t affect hemoglobin A1c, which is an sign of blood sugar levels over time. It may also lower cholesterol in people with diabetes. Many of the studies don’t say what type of cinnamon was used or have other problems that make their findings uncertain. One review suggests the benefits of cinnamon for weight loss and obesity. It’s sometimes used for irritable bowel syndrome or other stomach or intestinal problems. But it isn’t clear that it works.

Cinnamon containspotassium,magnesium, andcalcium. Potassium helps to counteract sodium’s effect on blood pressure and controls the heart rate. Potassium is also involved in nerve function.

Magnesium and calcium work together to maintain a healthy heartbeat. These two minerals are essential for skeletal health, preventing the weakening of bones, a condition calledosteoporosis.

In addition, cinnamon can provide other health benefits like:

Anti-inflammation

Cinnamon is an effective anti-inflammatory. Researchers tested the phytochemicals found in cinnamon and discovered antioxidant and anti-inflammatory effects. In one study, certain cinnamon compounds also targeted free radicals with promising results.

Cancer prevention

Angiogenesis is the formation of new blood vessels to feed tumors. One of the keys to treating cancer is to stop angiogenesis. A study showed that cinnamon can slow down or hold off angiogenesis, cell growth, and cellular signaling. This suggests that cinnamon could be a tool in preventing or treating cancer.

Antibiotic properties

The compound cinnamaldehyde is responsible for cinnamon’s distinct odor and flavor. This phytochemical also has proven widespread antibiotic effects. Cinnamaldehyde was tested against several bacteria and viruses, including staphylococcus, E. coli,salmonella, and candida. Researchers found that it was able to prevent these bacteria from growing.

Protection from oxidative stress

Cinnamon has a ton of antioxidants, like polyphenols. These can help your body avoid oxidative damage. The antioxidants in cinnamon are so strong that it can sometimes be used as a natural food preservative.

Experts have seen that taking cinnamon supplements can boost antioxidant levels in your blood as well as lower inflammation markers.

Heart disease prevention

Cinnamon could lower your triglycerides and your total cholesterol levels, which could help prevent heart disease. If you take supplements with at least 1.5 grams of cinnamon a day, it may lower your total cholesterol, LDL (or bad) cholesterol, triglycerides, and blood sugar if you have metabolic disease.

It may also lower blood pressure if you consistently take it for 7 weeks.

Cinnamon also might help with:

But studies are limited or have only been done in cells or animals.

Getting normal amounts of cinnamon isn’t likely to have a big impact on your health. It’s not a good idea to eat a lot of it either.

Because cinnamon is unproven as a treatment, there isn’t a set dose. Some experts suggest 1/2 to 1 teaspoon (2-4 grams) of powder a day. Some studies have used between 1 gram and 6 grams of cinnamon. High doses might be toxic.

Cinnamon Side Effects

  • Irritation and allergies. Cinnamon usually causes no side effects. But heavy use could irritate your mouth and lips, causing sores. Some people are allergic to it. It might cause redness and irritation if you put it on your skin.
  • Toxicity. Eating lots of cassia cinnamon could be toxic, especially if you have liver problems. Coumarin, an ingredient in some cinnamon products, can cause liver problems, but the amount you’d get is so small that it probably won’t be a problem. Given the lack of evidence about its safety, children, pregnant women, and women who are breastfeeding should avoid cinnamon as a treatment.
  • Lower blood sugar. It may affect your blood sugar, so if you have diabetes and take cinnamon supplements, you might need to adjust your treatment.
  • Interactions. If you take any medication regularly, talk to your doctor before you start using cinnamon supplements. They could affect the way antibiotics, diabetes drugs, blood thinners, heart medicines, and others work.

Cinnamon Nutrition

Cinnamon contains almost no protein or fat and won’t play a big role in your overall nutrition. But a teaspoon of ground cinnamon does include these and trace amounts of many other vitamins and other nutrients:

  • About 6 calories
  • About 0.1 gram of protein
  • About 0.03 grams of fat
  • About 2 grams of carbohydrates
  • About 1 gram of fiber
  • About 26 milligrams of calcium
  • About 11 milligrams of potassium
  • About 3 micrograms of beta-carotene
  • About 8 international units (IU) of vitamin A

How to Use Cinnamon

You can usually find cinnamon powder in the baking section at most grocery stores and supermarkets. It is often available rolled in sticks or already ground into a fine powder. Ground cinnamon has many uses and adds flavor to savory dishes as well as sweet desserts.

Cinnamon stick uses

Yes, you can you eat cinnamon sticks. But they're more commonly used as ways to add flavor to drinks or dishes. Many people enjoy cinnamon sticks in warm beverages like hot chocolate, hot apple cider, and mulled wine. You can also add them to pickling brine and fruit compotes. And many ethnic recipes for stews, sauces, and marinades call for cinnamon’s unique taste.

Cinnamon powder uses

Mix some cinnamon powder with sugar, then sprinkle it on buttered toast. It can also be a delicious topping for sweet potatoes. Or you can use it to spice up plain yogurt or your morning coffee. Simply combine 2 teaspoons of cinnamon into 1 cup of granulated sugar and keep it in a sealed container.

Try making an apple cinnamon oatmeal topping.

Ingredients:

  • 1 tablespoon butter
  • 1 apple, peeled and chopped
  • 1 tablespoon granulated sugar
  • 1/2 teaspoon ground cinnamon

In a small saucepan, melt butter. Add apple and cook over medium heat for 5 minutes, stirring regularly. Add sugar and cinnamon powder and mix well. Cook for 1 minute more or until the sugar is dissolved. Pour apple mixture over prepared oatmeal.

Is cinnamon water good for you?

Cinnamon water or cinnamon tea can help lower your blood sugar levels after dinner. This can help your metabolism, aid in weight loss, and prevent metabolic disease.

Cinnamon water or cinnamon tea may also lower your appetite. This can help you avoid late-night snacking and cravings.

There are many cinnamon extracts that you can buy. You can dissolve these into hot or cool water and drink it as a dietary supplement. Just like with any other supplement, make sure you ask your doctor first.

Takeaways

Cinnamon is a great addition to flavor various foods and drinks. But the spice also has many health benefits. While it can be toxic for some people in large amounts, it usually doesn't cause any major side effects.

Cinnamon (2024)

FAQs

What is the cinnamon trick for rapid fat loss? ›

It adds a delightful flavor while potentially helping to regulate blood sugar and control cravings. Mix a teaspoon of Cinnamon with warm water, ginger juice and honey. Consuming this mixture before meals may help manage appetite and support weight loss efforts.

Is it possible to beat the cinnamon challenge? ›

It may seem simple enough, but it's almost impossible to do. Not only that, it can be extremely dangerous and lead to long-term or life-threatening health problems. So it's important that kids know that the cinnamon challenge is no joke.

Has anyone successfully done the cinnamon challenge? ›

In a 2012 episode of the Discovery Channel series MythBusters, each member of the Build Team attempted the challenge. Kari Byron and Grant Imahara failed, while Tory Belleci completed it by tucking his spoonful into his cheek and letting saliva accumulate in his mouth until he could swallow.

How long does it take cinnamon to lower blood sugar? ›

Adding to the evidence for potential antidiabetic effects, a new study has found that a 4-week course of cinnamon supplements reduced blood glucose (sugar) levels in people with obesity or overweight and prediabetes.

Does drinking water with cinnamon help lose weight? ›

Honey with water is one of the oldest weight loss remedies and thus may also prove effective in cutting belly fat. Meanwhile, cinnamon is also a spice associated with weight reduction and managing blood sugar levels. Cinnamon water has been found to have a positive effect on metabolism and assists in fat burning too.

How to use cinnamon to lose belly fat at night? ›

This cinnamon water is simply prepared by soaking cinnamon stick to a pitcher of water overnight in the refrigerator. Alternatively, one can bring the water to a boil, add cinnamon powder, and simmer for 10 minutes. Make sure to strain this water before consumption.

How much cinnamon do you need for the Cinnamon Challenge? ›

The “Cinnamon Challenge” entails swallowing a tablespoon of ground cinnamon in 60 seconds without drinking fluids.

What happens when you eat a spoonful of cinnamon? ›

May cause breathing problems

This challenge involves eating a tablespoon of dry, ground cinnamon in under a minute without drinking water. While it may sound harmless, the challenge can be very dangerous. Eating dry cinnamon can irritate your throat and lungs, as well as make you gag or choke.

Has anyone lost weight with cinnamon? ›

The anti-inflammatory and antibacterial properties of cinnamon can provide additional help to those trying to lose weight by promoting an overall healthy body that'll process food better. It's important to note that cinnamon alone will not lead to long-term weight loss.

Is it good to brush your teeth with cinnamon? ›

The bottom line

Cinnamon oils, extracts, and their compounds may help prevent cavities, treat gum disease, and fight fungal and bacterial infections. Thus, hygiene products containing cinnamon may have some uses for oral health and pain relief.

What happens if I eat cinnamon every day? ›

2. Eating cinnamon every day can lower blood pressure. In addition to lowering LDL cholesterol, Manaker says that eating cinnamon every day can lower blood pressure too. Since high blood pressure is linked to cardiovascular disease, this is another way that consuming cinnamon lowers your risk.

Is it better to take cinnamon in the morning or at night? ›

The advantages of drinking cinnamon tea before bed include supporting a weight loss program and easing sore muscles. Additionally, it promotes digestion of the food consumed during the day, speeds up metabolism, and helps with weight loss. And it continues to function as you restfully sleep the next day.

Does adding cinnamon to coffee lower blood sugar? ›

Cinnamon may help lower blood sugar and fight diabetes by imitating the effects of insulin and increasing the movement of sugar from the bloodstream into cells ( 10 ). It can also help lower blood sugar levels by increasing insulin sensitivity, making insulin more efficient at moving sugar into cells ( 11 ).

How much cinnamon should I take daily for weight loss? ›

Because cinnamon is unproven as a treatment, there isn't a set dose. Some experts suggest 1/2 to 1 teaspoon (2-4 grams) of powder a day. Some studies have used between 1 gram and 6 grams of cinnamon. High doses might be toxic.

Does cinnamon before bed help you lose weight? ›

The advantages of drinking cinnamon tea before bed include supporting a weight loss program and easing sore muscles. Additionally, it promotes digestion of the food consumed during the day, speeds up metabolism, and helps with weight loss.

Does putting cinnamon in coffee burn fat? ›

Cinnamon increases fat metabolism

Adding cinnamon to your morning cup can help reduce hyperglycemia, increase fat burning, and decrease inflammation (3). All of these are incredibly beneficial to speed up your metabolism and help with weight loss.

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