Cinnamon – a spice that almost everyone knows and loves, especially in punch or Christmas cookies during the cold season. But is there perhaps more to it than just the taste of winter, Christmas and coziness? Can cinnamon really help you lose weight?
There is actually evidence that cinnamon could have some interesting effects on our metabolism. But how does it work exactly? In this blog post, we take a closer look at the effect of cinnamon on weight loss, the differences between the two types of cinnamon, Cassia and Ceylon, and the so-called “cinnamon diet”. We also give you practical tips on how you can easily integrate cinnamon into your everyday diet.
Verival breakfast with cinnamon – try it now
Which type of cinnamon is best for losing weight?
Few people know this, but there are actually two main types of cinnamon, which differ in their properties – this can also play a role in weight loss.
- Cassia cinnamon: Cassia cinnamon is the most common type found in supermarkets. It has an intense flavor and is cheaper than other types of cinnamon. The disadvantage: Cassia cinnamon contains a relatively high amount of coumarin, a substance that can be harmful to the liver in large quantities. Cassia cinnamon is harmless when consumed occasionally, but it is not recommended for daily or more intensive use.
- Ceylon cinnamon: Ceylon cinnamon is often referred to as “real cinnamon” and comes mainly from Sri Lanka. It has a milder, finer flavor and contains very little coumarin compared to cassia cinnamon. If you want to use cinnamon regularly – for example, as part of a cinnamon diet – Ceylon cinnamon is the better choice because it can be consumed safely even in higher quantities. It also contains a slightly higher concentration of antioxidants, which can have a positive effect on your metabolism.
So if you want to consume cinnamon regularly or in larger quantities, it is better to choose Ceylon cinnamon. Even though Ceylon cinnamon is a bit more expensive, its lower coumarin content makes it the better and healthier choice for regular use.
The cinnamon diet: what does it really do?
Studies suggest that cinnamon can stabilize blood sugar levels and boost metabolism. But does it really work? Here is an overview of the effects of cinnamon:
- Stabilizing blood sugar levels: Cinnamon can help to reduce the sharp rise in blood sugar levels after eating. This reduces cravings and the desire for sweets, which is particularly helpful when losing weight.
- Boosting the metabolism: Studies show that cinnamon can slightly increase the metabolism. Its polyphenols and antioxidants have an anti-inflammatory effect and support the body in burning calories.
- Aids digestion: Cinnamon promotes the production of gastric acid and enzymes, which improves digestion. Better digestion can help you absorb nutrients more efficiently and increase your overall sense of well-being.
- Reduces cholesterol levels: Some studies show that cinnamon can help lower LDL cholesterol levels. Healthy cholesterol levels support the cardiovascular system, which also has a positive effect on the metabolism.
In summary, cinnamon supports stable blood sugar regulation, promotes digestion and can reduce cravings, which can be helpful for losing weight.
But be careful: to avoid exceeding the coumarin limit, you should consume no more than 2 g of cassia cinnamon per day (about half a teaspoon). For Ceylon cinnamon, it is recommended not to consume more than 5 g per day (about 1 teaspoon). For children and people with liver problems, the amount should be even smaller.
Cinnamon alone is not a miracle cure. However, in combination with a balanced diet and regular exercise, it can certainly have a supportive effect, but it does not replace the importance of long-term healthy habits.
6 other benefits of cinnamon
In addition to its potential effect on weight loss, cinnamon has many other health benefits:
- Reduces the risk of type 2 diabetes by improving insulin sensitivity and keeping blood sugar in balance.
- Has anti-inflammatory properties and protects the body from oxidative stress.
- Can promote heart health by lowering blood pressure and cholesterol.
- Antibacterial and antiviral effect that strengthens the immune system.
- Improves brain function and can support memory and cognitive performance.
- Promotes digestion by stimulating gastric acid and digestive enzymes.
How to incorporate cinnamon into your daily diet – 6 ideas for you
Cinnamon is easy to incorporate into many dishes, and the best part is that it goes well with both sweet and savory foods! Here are some simple ways to incorporate cinnamon into your daily diet:
- Breakfast cereal or porridge: Sprinkle a pinch of cinnamon over your cereal or porridge. This not only adds flavor and spice, but also helps you feel full for longer.
- Smoothies and shakes: A small spoonful of cinnamon in your smoothie or protein shake gives it a spicy aroma and an added health kick.
- Coffee or tea: Add a little cinnamon to your coffee or tea to spice it up without sugar. Cinnamon goes well with chai tea, for example, and provides warmth, a sense of well-being and an additional spicy flavor.
- Healthy snacks like energy balls: Mix cinnamon into your energy balls, which are made from nuts, oats and dates, for example. These little snacks are ideal for when you get peckish and give you energy without relying on refined sugar.
- Refine soups and curries: A pinch of cinnamon in savory dishes such as pumpkin or carrot soup or a vegetable curry gives a special touch. Cinnamon is a popular spice in savory dishes, especially in Middle Eastern cuisine.
- Baking without sugar: If you like baking but want to reduce the sugar, cinnamon is the perfect alternative! Try cinnamon rolls, muffins, or banana bread with less sugar and a little more cinnamon for natural sweetness and flavor.
Conclusion
Cinnamon is definitely more than just a winter spice – it can be a valuable addition to your diet, helping you lose weight while providing many health benefits. If you want to use cinnamon regularly, it is better to choose Ceylon cinnamon, as it contains less coumarin and is therefore healthier. The cinnamon diet is not a substitute for a healthy lifestyle, but it can help, especially if you eat a balanced diet and get enough exercise.
With the many ideas mentioned, you can easily integrate cinnamon into your daily routine. Whether in your morning coffee, in your porridge, muesli or in savory dishes – cinnamon is versatile and a real all-rounder for your dishes.
