Cinnamon is a plant native to Sri Lanka, in Asia. Its tea is highly valued by oriental medicine and has been used for thousands of years for its numerous benefits, such as in the treatment of colds, cramps, and indigestion. In the same way, the West has also discovered the properties of cinnamon, and its consumption has been increasing, especially to flavor sweet dishes and drinks. It can be used in sticks or powdered as a spice with an exotic flavor, at once sweet and spicy.

Properties of Cinnamon

Besides adding a pleasant touch to foods, cinnamon can also be used for therapeutic purposes. It stimulates the immune system and is anti-inflammatory, which produces an immunomodulatory effect against flu and colds. It is also believed that cinnamon can be aphrodisiac by stimulating blood circulation in erogenous zones. One of its benefits when consumed regularly in the diet is the prevention and management of diabetes, as cinnamon is rich in chromium, a component that helps control blood sugar levels (glycemic peaks), and it contains the polyphenol MHCP, which increases insulin sensitivity. Women who have Polycystic Ovary Syndrome due to insulin resistance can also benefit from cinnamon.

Studies on Cinnamon

A study in the United States showed increased glucose metabolism in fat cells in patients who used cinnamon, relating it to the prevention of type 2 diabetes and cardiovascular diseases caused by fat in the blood. Another property consists of its thermogenic action, meaning it can increase calorie expenditure, which makes it a good choice to aid weight loss. It has already been proven that cinnamon consumption helps reduce triglycerides and, consequently, total cholesterol and LDL levels (the “bad” cholesterol). An experiment by the American Diabetes Association observed that, after 40 days, the consumption of cinnamon by 60 people helped reduce total cholesterol by between 12 and 26%, LDL by 7 to 27%, and triglycerides by 23 to 30%. Additionally, cinnamon is considered an antioxidant because it is rich in phenolic compounds, and thus has the ability to prevent degenerative diseases, such as Alzheimer’s disease, malignant cancer tumors, and premature aging.

Benefits of Cinnamon

The benefits of cinnamon can be summarized as:

  • Glucose control and diabetes prevention
  • Improvement in the digestive system
  • Combating respiratory infections and flu
  • Increased mood and resistance to stress
  • Reduction of cholesterol and triglycerides
  • Decreased appetite and increased calorie expenditure, for weight loss
  • Reduction of fat accumulation and insulin resistance
  • Improved blood circulation
  • Prevention of degenerative diseases and premature aging

How to Use

It can be used as a powdered condiment to sprinkle over desserts, soups, or coffee, or cinnamon sticks can be boiled for tea. The amount of cinnamon used in research varies from 1 to 6 grams per day, which equals at most one teaspoon to consume. If consumed in excess, more than 6 grams, it can irritate the mucous membranes and intestine, causing ulcers, or even intoxication effects such as allergies and increased heart rate.

Types of Cinnamon

The so-called “Indian cinnamon” is the least common to find, but it is considered the “true” cinnamon, coming from a plant known as Ceylon. The stick of Indian cinnamon is more delicate and breaks easily, with more thin layers rolled up. Its flavor and aroma are slightly different and from it an essential oil can be extracted that has a hint of clove. When found for sale, it is usually more expensive. The cinnamon that comes from Cassia, known as Chinese cinnamon, is the most commonly found in markets, and is difficult to grind at home. The stick of Chinese cinnamon is darker, does not break easily and has fewer, thicker layers. It is also the one more associated with health benefits. However, we should be careful because its amount of coumarin is much higher than in the “true” cinnamon, and this compound is anticoagulant and can pose risks if consumed in excess. Both species belong to the Lauraceae family, like bay leaves, and to the same genus of plants, Cinnamomum. See Also: Albumin: Protein Supplementation Photo: stevepb, Brett_Hondow, jbirgl