Is Adding Cinnamon to Your Coffee Really the Magic Solution to Weight Loss?
Cinnamon has been used for centuries in both sweet and savory dishes, but recently a new trend on TikTok claims that adding a teaspoon of cinnamon to your daily coffee can help you burn fat. But is there any truth to this claim?
Not All Cinnamon is the Same
There are two types of cinnamon, Cassia and Ceylon. Cassia cinnamon is the most common type found in stores and contains a higher level of cinnamaldehyde, a compound that gives cinnamon its distinctive flavor and aroma. Ceylon cinnamon, on the other hand, is sweeter and contains less cinnamaldehyde.
Does Cinnamon Really Burn Fat? What the Research Says
A review of 35 studies examined whether consuming cinnamon can affect waist circumference, which is linked to increased body fat levels. The study found that cinnamon doses below 1.5 grams per day (around half a teaspoon) decreased waist circumference by 1.68cm. However, consuming more than 1.5g/day did not have a significant effect.
Another meta-analysis of 21 clinical trials with 1,480 total participants found that cinnamon reduced body mass index (BMI) by 0.40kg/m² and body weight by 0.92kg. But it did not change the participants’ composition of fat or lean mass.
How Can Cinnamon Result in Small Amounts of Weight Loss?
There are several possible mechanisms. Cinnamon may allow blood glucose to enter the body’s cells more quickly, lowering blood glucose levels and making insulin work more effectively. It may also improve the way we break down fat when we need it for energy. Finally, it may make us feel fuller for longer by slowing down the release of food from our stomach into the small intestine.
What are the Risks?
Cinnamon is generally regarded as safe when used as a spice in cooking and food. However, in recent months, the United States and Australia have issued health alerts about the levels of lead and other heavy metals in some cinnamon products.
Conclusion
Using cinnamon may have a very small effect on weight, but it is unlikely to deliver meaningful weight loss without other lifestyle adjustments. We also need to remember that these trials used products that differ from the cinnamon we buy in the shops. How we store and how long we keep cinnamon may also impact or degrade the active ingredients.
FAQs
Q: Can I gain weight loss benefits by consuming cinnamon on doughnuts or in buns?
A: No, due to their high kilojoule count.
Q: Can I add too much cinnamon to my coffee and still expect benefits?
A: No, consuming more than 1.5g/day does not have a significant effect, and there is a risk of side effects.
Q: Is cinnamon safe for everyone?
A: Generally, yes, but some people may experience side effects or allergic reactions. Ceylon cinnamon contains less coumarin, which can be toxic for some people’s livers.
Remember, while cinnamon may have small benefits, it is not a magic solution for weight loss. Focus on evidence-backed approaches for sustainable weight loss.
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