The benefits of cinnamon go far beyond a warm, comforting scent and a spicy flavor. In fact, it’s thought that cinnamon, or specifically, cinnamon capsules, might help people lose weight. Of course, there’s no such thing as a magic diet pill in supplement form. To lose weight, you’ll likely need to reduce your portion sizes and get more physical activity, but eating more cinnamon just might help you shed a few pounds.
Weight Loss
Over the years, studies about cinnamon and weight loss have yielded mixed results. But some research shows that supplementing your diet with cinnamon pills might help you lose weight. According to a research review, people who supplemented with at least 3 grams (g) of cinnamon per day saw significant reductions in their body weight and body mass index.
Those who took placebo supplements did not, and cinnamon was not linked with a significant reduction in waist circumference, though. One potential reason why: Cinnamon contains several plant compounds that have antioxidant and anti-obesity properties, including cinnamaldehyde, polyphenols, and flavonols, according to a study.
It can delay gastric emptying, or the time it takes for food to travel through your stomach, according to research. It’s thought that a slower gastric-emptying rate can help people feel fuller, longer, and therefore help them lose weight, according to The University of Texas MD Anderson Cancer Center.
While cinnamon may aid slightly in weight loss, it is certainly not a magical solution. However, incorporating cinnamon into your meals could help you feel fuller for a longer period. Additionally, cinnamon enhances the flavor of foods and beverages without the need for extra sugar. Since it provides a naturally sweet taste, you can use less sugar in items like coffee, oatmeal, yogurt, and smoothies. This combination of increased satiety and reduced sugar and calorie intake can be a positive addition to an overall weight-loss program.
Using 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 instead, you can purchase whole cinnamon sticks and fresh-ground, powdered cinnamon for cooking.
Use powdered cinnamon as part of a seasoning rub for chicken, or sprinkle it on top of almond butter on toast. Simmer cinnamon sticks in soups and stews, cook them in a rice pilaf, or brew them into a tea with apple juice and lemon slices.
Supplement Precautions
Cinnamon pills are sold over the counter in many health stores and pharmacies, and if taken in moderate amounts, they’re usually safe to use. Still, be sure to ask your doctor if cinnamon pills are right for you before you take them.
Some people may be allergic to cinnamon, whereas others, particularly those with liver disease, shouldn’t consume too much cassia cinnamon. It may interact with medications to treat cancer and with nicotine, and it’s also not known whether it is safe in larger amounts during pregnancy or breastfeeding.
