December 20, 2024, 2:39 pm | Read time: 5 minutes
Cinnamon is not only a delicious spice that exudes the pleasant smell of Christmas. It is also said to have a number of positive properties. Above all, it is said to help you lose weight and “melt” fat deposits. But is there any truth in this?
Cinnamon used to be used almost exclusively as a spice for baked apples, gingerbread, and other Christmas dishes. Today, it is increasingly being used as a sugar substitute in tea and coffee. It impresses not only with its stimulating aroma and spicy taste but also with the positive properties it has. For example, cinnamon is often referred to as a “fat burner.” But is this really true? A look at the available studies shows that although cinnamon has no direct influence on fat metabolism, it could still support weight loss.
Overview
Cinnamon Can Help You Lose Weight – But Indirectly
In a study of 60 subjects with type 2 diabetes, it was found that consuming 1 to 6 grams of cinnamon per day lowered blood sugar by 18 to 29 percent. In addition, blood lipid levels for triglycerides and cholesterol fell by a similar percentage.1 However, whether the effect is just as strong in healthy people has not yet been investigated.
Another systematic review and meta-analysis of randomized controlled trials conducted by Seyed Mohammad Mousavi and his team from the University of Medical Science in Tehran found that cinnamon supplements can have a positive effect on obesity.2 The results show that taking cinnamon can significantly reduce body weight, body mass index (BMI) and waist circumference. The authors conclude that cinnamon could be recommended as a complementary measure in the treatment of obesity.
It is also interesting to note that the effect of cinnamon is dose-dependent. The higher the amount ingested, the stronger the positive effects. This could be particularly interesting for people who are looking for natural approaches to help them lose weight. Cinnamon could be a useful supplement here – in combination with a healthy diet and regular exercise, of course.
Caution Is Advised Because Too Much Cinnamon Can Be Poisonous
You might think that adding cinnamon generously to drinks and food throughout the day keeps blood sugar levels low and makes it easier to lose weight. But too much cinnamon can be dangerous.
The problem is that cinnamon contains the substance coumarin, which is toxic in large quantities. Both the Federal Institute for Drugs and Medical Devices (BfArM) and the Federal Institute for Risk Assessment (BfR) warn that taking high doses of coumarin over a long period of time can cause liver damage in sensitive people.
Cheap cassia cinnamon, in particular, is mostly used in food and contains significantly more coumarin than the more noble Ceylon cinnamon. According to the Foodwatch organization, Ceylon cinnamon only contains around 0.02 grams of coumarin per kilogram, whereas one kilogram of cassia cinnamon contains an average of around 2 grams of coumarin. However, the BfR reports that up to 10 grams of coumarin per kilogram have been measured in cassia cinnamon.
Always Choose Ceylon Cinnamon If Possible
The BfR has calculated a safe daily dose of two grams of cassia cinnamon for adults with a body weight of 60 kilograms. This corresponds to slightly less than a level teaspoon. For small children weighing up to 15 kilograms, however, the tolerable daily dose is already exhausted with 0.5 grams of cassia cinnamon. This is the equivalent of about 6 cinnamon stars.
To be on the safe side, you can use low-coumarin Ceylon cinnamon, although this is not available everywhere. You should also be careful with cinnamon-based food supplements. This is because the daily intake value for coumarin recommended by the BfR can easily be exceeded.
Cinnamon is generally considered safe for occasional use, e.g., in Christmas baking. However, anyone who consumes cinnamon regularly should pay attention to the variety in order to minimize health risks.
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Conclusion
Cinnamon is a popular spice that enhances the flavor of food and drinks. You can safely use cinnamon in moderate quantities. There is evidence that cinnamon can lower blood sugar and thus help you lose weight. As the widely used cassia cinnamon has a high coumarin content, which can damage the liver, it should not be consumed in large quantities on a long-term basis. A good alternative is Ceylon cinnamon, which is low in coumarin.