Cinnamon Benefits: Why You Should Add It to Your Daily Diet

Dalchini, our beloved cinnamon, comes from the inner bark of the Cinnamomum tree, and is mostly available in two varieties, Ceylon, and Cassia. Ceylon cinnamon is sweet and mild, being preferred, and Cassia is a bit more bitter and should be used more sparingly as it contains more coumarin.

In the ancient practices of Ayurveda, cinnamon has been used to assist with digestion, support the body’s efforts to balance blood sugar, and warm the body. Modern practitioners have noted its warm properties, and its great addition to meals, because of its been used in teas, warm drinks, and cinnamon is commonly used in both sweet and savory dishes and for the numerous health benefits it offers.

Key Health Benefits (Evidence-Based)

Cinnamon is very beneficial to focused blood sugar control and general health improvement for those who practice it regularly. Here’s a clear breakdown of the significant benefits.

• Better blood sugar control
  Cinnamon powder can help improve the body’s insulin response. This can help to level out the glucose spikes that happen post meals. Here's how Support helps with Wellness
• Support for weight management
  Cinnamon helps to control cravings and increases metabolism, making it easier for you to stick to your diet.
• Strong anti-inflammatory and antioxidant action
  Cinnamaldehyde is the compound in cinnamon that helps with inflammation and oxidative stress, which can lead to several health issues.
• Improved digestion and gut comfort
  Cinnamon helps eliminate gas and digestion issues, leaving you with a more comfortable gut.
• Heart health support
  Because it can reduce cholesterol, triglycerides, and blood pressure, adding cinnamon to your diet can be a great choice for heart health.
• Better focus and memory
  PProtective antioxidants increase the clarity of your consiousness and the sharpness of your memory.
• Women’s Hormonal Balance
  Because it helps balance blood sugar and reduce inflammation, cinnamon can be helpful for women managing conditions like PCOS.

Cinnamon is great to include in your daily wellness routines for all of these reasons.

Cinnamon Can Be Beneficial for Diabetics

One of the great things about managing blood sugar is that you can always add cinnamon to your meals. You can add it to your morning oatmeal, smoothies, or yogurt. It is often enjoyed as a flavoring for warm milk, or as the focus of a delicious chai.

Cinnamon is believed to help the body become more sensitive to insulin, making it easier for glucose to enter the cells. This prevents glucose levels from crashing or spiking throughout the day.

There is some evidence that suggests cinnamon can help the body use insulin more efficiently, but that evidence is limited. Evidence can always be questioned so having a healthy diabetic diet is more important. Most diets for diabetics are unappealing so having cinnamon in your meals is an easy way to help.

Cassia cinnamon has more coumarin, which can be toxic in high doses. So if you can, use Ceylon cinnamon which is has more favorable properties for diabetics.

Taking Ceylon cinnamon helps to avoid irritation and keep blood sugar levels steady. A good amount to take daily is around 1 to 3 grams, and taking it with meals helps out.

If you have diabetes, you should be careful when taking this. If you have a liver problem, take blood thinner medications, or notice your sugar levels are getting lower, it is recommended you avoid this supplement. While helpful, it should always assist your medical treatment, and not be a replacement for it.

Cinnamon for Weight Loss

Cinnamon can support weight management efforts by facilitating digestion and controlling cravings. Steady blood sugar levels make it more difficult to eat highly processed, sugary, or carb-laden foods, which help support better overall eating patterns. A lot of people say that taking the recommended small amount of this supplement helps with constipation and gas.

These are some helpful ways to include cinnamon in your daily diet:

• Warm cinnamon water: In one cup or 240ml of warm water, add a tiny pinch (0.5-1g) of Ceylon cinnamon powder and stir well.
• Cinnamon tea: You can add a cinnamon stick to boiling water and steep it for a cup of tea.
• Total meals: You can add a sprinkle of this supplement to your oats, yogurt, smoothies, and other foods to help you burn more calories.

Cinnamon acts gradually and consistently. You will see more significant outcomes if you combine it with a healthy diet and consistent exercise.

Daily Usage of Cinnamon: How Much Cinnamon to Use and When

Cinnamon is very simple to incorporate into everyday life, but using the correct amount of most is important. For most adults, 1 teaspoon of Ceylon cinnamon is an acceptable amount to use daily. Ceylon cinnamon is considered safe, while cassia contains a higher amount of coumarin and should be used in lower amounts.

Using cinnamon in the a.m. hours or just prior to eating can help with blood sugar levels and digestion. A mild cinnamon tea in the evening can help you unwind and provides other benefits as well.

Here are some good ways to use cinnamon:

• Add it to oats or porridge
• Add it to warm water for cinnamon water in the morning
• Pour a sachet of cinnamon into a jar and add tea for a flavored herbal tea
• Pour cinnamon powder into a smoothie
• Incorporate it into yogurt

Which Cinnamon is Better: Ceylon Vs Cassia

Ceylon and Cassia are very similar in their physical appearance, but very different in their effects on the human system and should be used everyday for different reasons.

Why Ceylon works better:

• It has a lot less coumarin than Cassia, which makes it safer for long-term consumption.
• The sweet flavor makes t easier to digest than Cassia.
• It is often preferred in conjunction with diabetes and heart health medications for weight loss as a sweetener.

Cassia Risks

• Cassia is substantially higher in coumarin, which daily consumption can lead to liver strain.
• The flavor in Cassia is more prominent and can lead to other symptoms, like heartburn, making it harder to use more therapeutically.
• It is better used in limited quantities in baking and cooking.

Identifying Quality Cinnamon

• Look for products that clearly state Ceylon or Cinnamomum verum.
• Ceylon sticks are composed of many thin layers to make them soft and light brown.
• Cassia sticks to tend to be more complicated, and darker, and thicker than Ceylon.
• Ceylon powder is lighter, and has a soft sweet aroma.

Choosing Ceylon for daily consumption helps you safely access the complete range of health benefits associated with cinnamon.

Side Effects & Who Should Avoid

There are some groups that should approach eating cinnamon cautiously.

Pregnancy

• Food with cinnamon in it is generally safe.
• Supplements shouldn't be used, as they can be linked to possible uterine contraction.

If you take diabetes medication

• Since cinnamon lowers blood sugar, taking cinnamon supplements might cause your blood sugar to go too low because of the insulin or other diabetes medicines you are taking.
• Therefore, you need to do blood sugar checks frequently and talk to your doctor about taking cinnamon supplements.

If you have liver problems

• More coumarin, which Cassia cinnamon contains, can add more strain on the liver.
• Therefore, people with liver problems must take Ceylon cinnamon and should not increase it to more than 1 stick per day.

Allergies or digestive sensitivity

• You might feel some mouth burning, heartburn, and discomfort in the stomach.
• You might have an allergy, which is rare.

Simple guidelines

• One teaspoon of cinnamon powder is the maximum per day.
• Pregnant women, people with liver issues, and anyone on medication should check with a doctor before taking cinnamon regularly.

You should follow these guidelines to keep the benefits of cinnamon, while also keeping your body safe.

Supplements vs Natural Cinnamon

You can take cinnamon in its natural form (i.e. sticks and powder) or as supplements (i.e. capsules, powder, or concentrated extract). Both forms have their benefits, but there are differences to consider.

Natural Cinnamon:

• You bring in extra antioxidants and anti-inflammatory properties when you add cinnamon powder to any food, tea, or smoothie. (Cinnamon = dalchini)
• You can use it every day, no more than 1 teaspoon is recommended.
• For consistent use, Ceylon cinnamon is better than other types because it has lower levels of coumarin, which can be harmful in large amounts.

Cinnamon Supplements:

• Supplements can be useful for some people, especially for blood sugar and antioxidant control.
• It is also easier than measuring out a spice to get a consistent dose, but high doses are more complicated and require some medical supervision.

Choosing Good-Quality Supplements:

• There should be a type of cinnamon listed in the ingredients.
• It shouldn't be more than 20-30 dollars because of the additives, fillers, and high coumarin.

FAQs

What happens if you take cinnamon daily?
Regular consumption of cinnamon, especially Ceylon cinnamon, can help support blood sugar control, improve metabolism, reduce inflammation, and provide antioxidant benefits.

How much cinnamon is safe?
Up to 1 teaspoon (around 3 grams) of cinnamon powder per day is generally considered safe.

Can cinnamon reduce belly fat?
Cinnamon may support weight management by improving insulin sensitivity, controlling blood sugar, and reducing cravings.

Can I take cinnamon on an empty stomach?
Yes, cinnamon can be taken on an empty stomach, such as in warm water or tea.

Can cinnamon cure diabetes?
Cinnamon cannot cure diabetes. It may help regulate blood sugar and improve insulin sensitivity, but it should be used alongside medical treatment.