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Food and DrinkHealth

The Benefits of Cinnamon

In food stores, there are a variety of supplements to choose from. Spices and herbs are typically beneficial to one’s health, although other spices, such as cinnamon, can have negative side effects.

Many people take herbal supplements to improve their mental and physical health. Hence, They can be a terrific method to give yourself a boost of vitamins and minerals that you might not get in your everyday diet if prescribed by a doctor. However, some supplements may have negative side effects, so it’s critical to educate oneself. Continue reading to learn about some of the potential cinnamon side effects.

8 Health Claims of Cinnamon

Many of cinnamon’s amazing characteristics stem from a chemical called cinnamaldehyde, which is found naturally in spices. Cinnamaldehyde is the source of many of the antifungal and antibacterial characteristics that make cinnamon such a beneficial addition to your diet, according to Carina Parikh, MScN, MSiMR, the holistic nutritionist with Kate Naumes ND Holistic Wellness in Dallas.

1. Cinnamon may help in the treatment of Type 2 diabetes.

The most promising studies linking cinnamon to health benefits is related to type 2 diabetes. While there is no cure for this metabolic disorder, cinnamon can help manage its symptoms.

Cinnamon can help manage this disease in two ways, according to Lori Kenyon Farley, a Certified Nutrition Consultant specialising in wellness, fitness, and anti-ageing and one of the experts behind Project Juice. “For people with Type 2 diabetes, it can lower blood pressure and improve blood indicators,” she explains. 

The idea is to improve insulin sensitivity in the body, which is present at birth in those without type 1 diabetes but gradually declines as we get older and consume more sugar. Sugar floats around in the bloodstream as a result, causing diabetes and other health issues. “Cinnamon, which is entirely non-toxic,” Ellison continues, “repairs the receptors so that they are once again receptive to insulin.” “As insulin sensitivity improves, sugar levels stabilise over time.”

2. Cinnamon could lower your bad cholesterol (or LDL).

You may want to include cinnamon in your diet even if you don’t have diabetes or metabolic syndrome for many of the same reasons as those who do.

According to Parikh, a number of factors contribute to the improvement of Type 2 diabetes symptoms, including “improving serum glucose, lowering fasting blood glucose, and lowering triglycerides, LDL cholesterol, and total cholesterol.” These are all advantages that can benefit those who aren’t diabetic, such as those who have genetic cholesterol concerns or issues.

She continues, “(Cinnamon) also raises HDL (the “good”) cholesterol.” HDL cholesterol aids in the elimination of LDL cholesterol from the body.

Not only that, but there’s more. “Regular cinnamon consumption may also assist to attenuate the consequences of high-fat meals by reducing the rise in blood sugar following a meal,” Parikh says. This indicates that if you include cinnamon in your diet, the impacts of infrequent high-fat foods may be less harmful to your health than they would be otherwise.

However, while a 2013 review indicated a positive association between cinnamon and decreased cholesterol, most studies to date have been small and have yielded mixed findings.

3. Cinnamon could help manage HIV.

Cinnamon’s antibacterial qualities extend to viruses, suggesting that it could aid in the fight against or management of HIV.

According to Parikh, “research reveals that cinnamon extract may aid in the fight against HIV by stopping the virus from entering cells.” “As a result, cinnamon extract could potentially help with HIV control.”

A 2016 study published in the peer-reviewed journal PLoS One discovered that a cinnamon-derived chemical could block viral entry, making it one of the most promising techniques to limiting HIV’s progression to AIDS, according to the study.

5. Cinnamon can help manage PCOS.

The first is the treatment of insulin resistance in PCOS women, which can lead to weight gain.

“A recent pilot study indicated that cinnamon improved insulin resistance in women with PCOS,” says Parekh, who recommends cinnamon to anybody suffering from insulin resistance, not only diabetics.

“Cinnamon can also help alleviate excessive menstrual bleeding caused by common female health issues like endometriosis, menorrhagia, and uterine fibroids,” she adds. A clinical trial is currently taking place to see if these benefits are true.

6. It has anti-inflammatory properties

Antioxidants are strong molecules found in herbs and spices that can lower your risk of heart disease. According to O’Neill, one of the cinnamon’s antioxidant chemicals, cinnamaldehyde, which gives it its rich aroma and flavour and can help reduce inflammation, is thought to be responsible for its health advantages.

Cinnamon is also a key component of the Mediterranean diet, a heart-healthy eating plan that stresses the use of herbs and spices in cooking. “A lot of those spices aren’t organically integrated into our diet in American food culture,” O’Neill explains. “A lot of our food is packaged and pre-prepared because we live in such a fast-paced, on-the-go world. Our diet is deficient in many of these powerful antioxidants.”

7. It may help reduce blood sugar levels

Cinnamon has been studied for decades to see if it can assist persons with Type 2 diabetes lower their blood sugar levels. After a 40-day regimen, those on insulin therapy who took cinnamon pills daily observed significant (and long-lasting) reductions, according to one study. “When patients stopped taking the cinnamon, they saw certain benefits persist — particularly, blood sugar levels stayed lower than they were at the beginning of the study,” O’Neill says.

Cinnamon, on the other hand, should not be used in place of more established treatments. Cinnamon, according to the American Diabetes Association, “isn’t as effective as your Type 2 diabetes medicine,” and supplements “offer nothing to help persons with Type 2 diabetes accomplish treatment objectives or deliver a consistent decline in blood sugar.”

8. It May help reduce cholesterol

Participants in the same trial had reduced blood sugar, as well as decreased cholesterol and triglyceride levels. A separate meta-analysis of ten trials indicated that daily cinnamon consumption reduced total cholesterol and LDL, or bad cholesterol, in a “statistically significant” way.

Is cinnamon healthy?

Spices like ginger are frequently praised for their flavour and health benefits. Cinnamon, which is basically tree bark, has certain health benefits as well.

Possible health complications of high doses of cinnamon

For Hence, It’s critical, like with any supplement, to keep the dose under control and avoid taking too much. Cassia cinnamon contains coumarin, which may produce adverse effects.

1. Liver damage

Too much coumarin can harm the liver, especially in people who already have liver disease.

2. A low blood sugar level

Cinnamon has the ability to assist manage blood sugar levels, which is one of its many advantages. Too much cinnamon, on the other hand, can cause your blood sugar to drop too low, which can lead to:

  • Dizziness
  • Fatigue
  • Shakiness
  • Anxiety

3. Allergies

Cinnamon allergies can be present at birth or develop over time. When you swallow cinnamon, you may get skin irritation and an upset stomach as a result of your allergy.

4. Interactions with other medications

Taking too much cinnamon can have a negative impact on several drugs. Furthermore, too much cinnamon might make some conditions more difficult to control or perhaps make them worse.

  • Cinnamon can reduce blood sugar and exacerbate the effects of diabetes medications, potentially causing dangerously low blood sugar.
  • Some cinnamon contains coumarin, which can interact poorly with medications that affect the liver, such as acetaminophen or statins, potentially causing liver damage.

If you’re diabetic and thinking about using cinnamon supplements, talk to your doctor first. Avoid cinnamon supplements if you are taking any medications that impact your liver to avoid bad interactions.

How to cook with cinnamon

For example, you can add flavour to warm apple cider by garnishing it with a cinnamon stick. On popcorn or other salty snack foods, a pinch of ground cinnamon provides zing. Cinnamon and sugar complement each other, making them ideal for toast, baked products, and other treats.

Other cinnamon-based healthful dishes include:

  1. Low-Calorie Baked Cinnamon Apples.
  2. Seasoned salty popcorn.
  3. Mashed turnips with cinnamon apples.
  4. Spiced sweet potato quick bread.
  5. Baked acorn squash with cinnamon.
  6. Pumpkin and apple muffins with chia.

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