The benefits of cinnamon go far beyond a warm, comforting aroma and spicy flavor. In fact, it is believed that cinnamon, or specifically cinnamon capsules, could help people lose weight.
Of course, there are no magic diet pills in supplement form. To lose weight, you’ll probably need to reduce your portion sizes and get more physical activity, but eating more cinnamon could help you shed a few pounds.
Cinnamon to lose weight
Over the years, studies on cinnamon and weight loss have yielded mixed results. But some research shows that supplementing your diet with cinnamon pills could help you lose weight.
According to a research reviewPeople who supplemented with at least 3 grams (g) of cinnamon per day saw significant reductions in their body weight and body mass indexes. Those who took placebo supplements did not. However, cinnamon was not associated with a significant reduction in waist circumference.
One possible reason: Cinnamon contains several plant compounds that have antioxidant and anti-obesity properties, including cinnamaldehyde, polyphenols and flavonols, according to a study.
Cinnamon may delay gastric emptying, or the time it takes for food to travel through the stomach, according to investigation. It is thought that a slower gastric emptying rate may help people feel fuller, longer, and therefore help them lose weight, according to The University of Texas MD Anderson Cancer Center.
“Cinnamon may slightly help with weight loss,” says Dawn Jackson Blatnerwho wrote The Superfood Exchange and lives in Chicago. “It’s definitely not a magic solution, but adding cinnamon to meals can help you feel fuller longer.”
Plus, he says, cinnamon can make foods and drinks tastier, without adding sugar. “Since cinnamon adds an almost naturally sweet flavor, people can use less sugar in things like coffee, oatmeal, yogurt, and smoothies,” he says. “Feeling fuller and consuming less sugar and fewer calories can be a small healthy addition to an overall weight loss program.”
Use whole cinnamon to lose weight
Much of the research on cinnamon and weight loss has been done with cinnamon capsules. But if you want to supplement your diet with the spice, something Blatner recommends doing, you can purchase whole cinnamon sticks and freshly ground cinnamon powder for cooking.
Use cinnamon powder as part of a seasoning for chicken or sprinkle it over almond butter on toast. Simmer cinnamon sticks in soups and stews, cook them in a rice pilaf, or make them into a tea with apple juice and lemon slices.
Precautions with cinnamon supplement
Cinnamon pills are sold over the counter in many health food stores and pharmacies and, if taken in moderate amounts, are usually safe to use. Still, be sure to ask your doctor if cinnamon pills are right for you before taking them.
Some people may be allergic to cinnamon, while others, particularly those with liver disease, should not consume too much cassia cinnamon, according to the National Center for Complementary and Integrative Health (NCCIH). Cinnamon may interact with medications to treat cancer and nicotine. It is also not known if cinnamon is safe in large amounts during pregnancy or breastfeeding.
Also note that supplements are not regulated by the US Food and Drug Administration (FDA), like medications are. Therefore, there is no guarantee of product quality. Look for third-party certifications from ConsumerLab.com, National Sanitation Foundation (NSF), or US Pharmacopeia, depending on the National Institutes of Health Office of Dietary Supplements. Certifications like these mean that the product manufacturer used good manufacturing practices to reduce the possibility of mislabeling or contamination.
