Like the newest love interest of Taylor Swift who is destined for superstardom, cinnamon emerges as the unrivaled spice of the fall season. It surpasses nutmeg, cloves, and ginger in a pumpkin spice blend with its exquisite flavor and irresistible aroma. But it doesn’t stop there – research indicates that cinnamon is not only delicious but also beneficial for your health.
While current studies aren’t conclusive, Dr. Michael L. Dansinger, an internist and professor at Tufts University School of Medicine, suggests that consuming about 1/2 teaspoon of cinnamon per day may improve blood sugar, insulin resistance, blood pressure, cholesterol levels, and inflammation compared to placebos. Cinnamon has shown promising potential for individuals with health conditions such as Type 2 diabetes or obesity.
Registered dietitian Toby Smithson points out that cinnamon contains bioactive ingredients like antioxidants and has demonstrated health benefits for cholesterol, triglyceride levels, blood pressure, and post-meal blood sugar spikes. However, studies on lowering A1C, which measures average blood sugar levels, have been inconclusive thus far.
While more research is needed to establish exact dosages, registered dietitian Julia Zumpano advises incorporating cinnamon into your daily diet to reap the benefits. It’s important to note that there are different types of cinnamon, with Ceylon cinnamon from Sri Lanka and Cassia being the most popular. Cassia has a higher concentration of coumarin, a compound that may cause liver damage at high doses. Thus, Smithson recommends opting for the Ceylon variety.
Registered dietitian nutritionist Amanda Frankeny cautions against Vietnamese cinnamon due to its high coumarin content. It may be necessary for at-risk populations to limit consumption of this particular brand.
Contrary to popular belief, cinnamon rolls or cinnamon supplements are not a miracle treatment or prevention method for health problems like diabetes. The best way to utilize cinnamon is by incorporating it into a healthy eating plan. A holistic approach to eating and lifestyle is crucial for overall health, longevity, and minimizing the risk of common health issues such as heart disease, stroke, Type 2 diabetes, cancers, and dementia.
When considering cinnamon supplements, be cautious as they are not regulated and their quality can vary among different brands. ConsumerLab.com, NSF, or Fullscript offer independent, third-party testing for supplement brands.
To add more cinnamon to your diet, registered dietitian nutritionist Amy Gorin suggests including it in coffee, desserts, soup, and morning coffee. Cinnamon also contains satiating fiber, with just one teaspoon providing more than a gram of fiber. Cinnamon can be sprinkled on oatmeal or used in various recipes like pancakes, waffles, and savory dishes. It pairs well with ingredients such as apples, apricots, blueberries, pears, bananas, almonds, and chicken.
While cinnamon does offer potential health benefits, it’s essential to avoid excessive consumption. Too much cinnamon can be toxic, resulting in liver damage, mouth sores, and low blood sugar. Inhalation of cinnamon powder can lead to respiratory issues like coughing, sneezing, and difficulty breathing. Check with your healthcare provider or registered dietitian before increasing cinnamon intake, especially if you’re taking medications or have underlying health conditions.
Remember that balance is key, and it’s important to incorporate a variety of health-helping spices and herbs into your cooking routine. Turmeric and ginger are just a couple of other options to consider.
While research is still ongoing, adding cinnamon to your life can provide numerous benefits for your overall well-being. It’s important to understand that cinnamon is not a cure-all but rather a part of a healthy, disease-protective lifestyle. So embrace the full glory of spices like cinnamon to enhance your meals, but don’t rely on it as a replacement for professional medical treatments.
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