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On toast and in lattes, cinnamon is a spice. But for thousands of years, extracts from the cinnamon tree’s bark, leaves, blossoms, fruits, and roots have also been utilized in traditional medicines all throughout the world. It is added to many foods and used in baking and cooking.
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Types of Cinnamon
The four main types of cinnamon are as follows. The variety of cinnamon that is most frequently offered in the US is cassia, which is darker in color. Southeast Asia is where it is raised. True cinnamon, commonly referred to as Ceylon cinnamon, is widely utilized abroad.
One of the two primary varieties of cinnamon—Ceylon or Cassia—or a combination of the two—could be the cinnamon you purchase at the shop. Although Ceylon is simpler to grind, it could not offer the same health advantages.
Benefits of Cinnamon for Health
One of the most important active ingredients in cinnamon is cinnamonaldehyde. It is used in flavorings and perfumes. Some of cinnamon’s possible health benefits may result from it.
According to certain studies, cinnamon may benefit diabetics. According to a study of 18 studies, cinnamon may help reduce blood sugar levels. Hemoglobin A1C, a marker of blood sugar levels over time, was unaffected, nevertheless. In diabetics, it may also decrease cholesterol. Numerous studies lack information about the sort of cinnamon they used or have other issues that cast doubt on the accuracy of their conclusions. According to one analysis, cinnamon may aid in reducing obesity and weight gain. Irritable bowel syndrome and other stomach and intestinal issues are occasionally treated with it. But its effectiveness is unclear.
Cinnamon has been proposed to be beneficial for:
- Heart disease
- Infection
- Allergies
- Alzheimer’s disease
- Cancer
- HIV
- Tooth decay
Although cinnamon has anti-inflammatory, antibacterial, and antioxidant properties, there are currently insufficient studies to support their effectiveness in treating human conditions. Cinnamon consumption in moderation is unlikely to have a significant negative influence on your health. Consuming excessive amounts of it is also not recommended. There is no established dosage for cinnamon because it is an untested therapy. Some experts advise taking 2-4 grams of powder, or 1/2 to 1 teaspoon, every day. The amount of cinnamon used in several trials ranged from 1 to 6 grams. High amounts could be harmful.
Side Effects of Cinnamon
Allergies and irritability
Typically, cinnamon has no negative side effects. However, frequent use may irritate your mouth and lips, leading to sores. It triggers allergies in certain people. If you apply it on your skin, it could result in redness and irritation.
Toxicity
Cassia cinnamon can be dangerous if consumed in excess, especially if you have liver problems. Although some cinnamon products include coumarin, which has the potential to damage your liver, the amount you would consume is probably negligible. Due to a lack of safety information, cinnamon should not be used as a treatment for children, pregnant women, or nursing moms.
Lower blood sugar
If you have diabetes and take cinnamon supplements, you may need to modify your therapy. Cinnamon may alter your blood sugar levels.
Interactions
Before beginning to use supplements containing cinnamon, discuss with your doctor whether you routinely take any medications. They might alter how treatments for diabetes, blood thinning, the heart, and other conditions operate.
Nutrition of Cinnamon
It’s possible that you have never given cinnamon’s nutritional value any thought. It is true that cinnamon has very little protein or fat and won’t have a significant impact on your diet as a whole. However, a teaspoon of ground cinnamon does contain trace levels of the following vitamins and minerals:
- 6 calories
- 0.1 gram of protein
- 0.03 grams of fat
- 2 grams of carbohydrates
- 1 gram of fiber
- 26 milligrams of calcium
- 11 milligrams of potassium
- 3 mcg (micrograms) of beta carotene
- 8 IU (International Units) of vitamin A
What are the main types of cinnamon available, and which one is best for cooking?
There are two main types of cinnamon: Ceylon (true cinnamon) and Cassia. Ceylon has a milder, sweeter flavor and is often preferred for baking and desserts, while Cassia has a stronger, spicier taste, making it suitable for savory dishes and everyday cooking.
What health benefits are associated with consuming cinnamon?
Cinnamon is known for its anti-inflammatory and antioxidant properties. It can help regulate blood sugar levels, improve heart health by reducing cholesterol, and may even have potential benefits for brain function and protection against neurodegenerative diseases.
Is cinnamon safe for people with allergies or dietary restrictions?
Cinnamon is generally safe for most people and is naturally gluten-free and vegan. However, those with a cinnamon allergy should avoid it. Always check for any potential cross-contamination if you have severe allergies.
How can I incorporate cinnamon into my daily diet?
Cinnamon can be added to a variety of foods and beverages. Sprinkle it on oatmeal, yogurt, and fresh fruit, or add it to coffee, tea, and smoothies. It’s also a great spice for baking in muffins, cookies, and bread.
Can cinnamon help with weight loss?
Some studies suggest that cinnamon may help with weight loss by improving insulin sensitivity and stabilizing blood sugar levels, which can reduce cravings. However, it should be used as part of a balanced diet and healthy lifestyle for best results.
What are the differences between ground cinnamon and cinnamon sticks?
Ground cinnamon is convenient for immediate use in recipes and has a stronger flavor due to its fine texture. Cinnamon sticks, or quills, are ideal for infusing liquids like tea or mulled wine and can be reused if stored properly.
What are some popular brands of cinnamon available in the USA?
Popular brands include McCormick, Simply Organic, and Frontier Co-op. These brands offer high-quality cinnamon that can be found in most grocery stores and online retailers.
How should cinnamon be stored to maintain its freshness?
Cinnamon should be stored in an airtight container in a cool, dark place. Ground cinnamon typically stays fresh for about six months, while cinnamon sticks can last up to a year if stored properly.
Can cinnamon be used in savory dishes?
Yes, cinnamon is a versatile spice that can enhance the flavor of savory dishes such as curries, stews, and meats. It adds a warm, aromatic note that complements many ingredients.
Are there any precautions to consider when consuming cinnamon?
While cinnamon is safe in small amounts, consuming large quantities, especially of Cassia cinnamon, can be harmful due to its coumarin content, which can cause liver damage in high doses. It’s best to use cinnamon in moderation and consult a healthcare provider if you have any concerns.
