Cinnamon is a delicious spice that has been used around the world for thousands of years. It confers several health benefits, not to mention its sweet, distinct, warm flavor. Out of 26 popular herbs and spices, researchers have ranked cinnamon as number 1 for its high antioxidant levels.
Cinnamon actually comes from the inner bark of the cinnamon tree. When this inner bark dries, it curls into rolls which can be ground to form cinnamon powder.
There are two main types of cinnamon spice used today:
- Ceylon cinnamon, which is sometimes called “true” cinnamon.
- Cassia cinnamon, which is more widely available and known as “cinnamon.”
Cassia cinnamon contains significant amounts of a compound called coumarin, which may be harmful in large doses. Ceylon cinnamon is much better in this regard, because it has lower levels of coumarin. Unfortunately, cassia cinnamon is more widely available in supermarkets. However, ceylon cinnamon can be found online and in health stores.
It is best to discuss your diet regimen with your doctor.
Reasons to Eat Cinnamon
1. High in Antioxidants
Cinnamon is replete with a bevy of protective antioxidants that reduce free radical damage and slow the ageing process. These antioxidants, which include polyphenols, phenolic acid and flavonoids, also help prevent chronic disease.
2. Relieves Inflammation
The antioxidants in cinnamon help fight inflammation in the body, and chronic inflammation is the hallmark of chronic diseases like cancer, heart disease, cognitive decline and many more.
3. Lowers Heart Disease Risk
In scientific studies, cinnamon has reduced several of the risk factors for heart disease. These include high cholesterol levels, high triglycerides and high blood pressure.
4. Improves Insulin Sensitivity
Insulin is an important hormone that regulates metabolism and energy use, and it also helps transport blood sugar from your bloodstream into your cells. Unfortunately, many people are resistant to the effects of insulin. This causes the body to produce more insulin to get the blood sugar into your cells. This is called insulin resistance. In scientific studies, cinnamon has dramatically reduced insulin resistance resulting in improved insulin sensitivity and balanced blood sugar levels.
5. Lowers Blood Sugar Levels
Apart from reducing insulin resistance, cinnamon lowers blood sugar by two other mechanisms. First, cinnamon impedes the action of digestive enzymes in the digestive tract to slow the absorption of sugar into the bloodstream after a meal. Second, a compound in cinnamon acts on cells by mimicking insulin. This improves blood sugar absorption by your cells and lowers blood sugar levels.
6. Helps Cut Cancer Risk
Cinnamon protects against DNA damage, cell mutation and cancerous tumor growth. Scientific studies have determined that the important compound responsible for these benefits is cinnamaldehyde. This is cancer-blocking benefit is especially true in the colon, where studies have shown an improvement in colon health.
Ways to Enjoy Cinnamon
- Baking: Use it in baked goods like cookies, banana bread, muffins, crumbles and pies.
- Spice Blends: Customize your spice blends by adding it for a warm, unique taste.
- Smoothies: Blend it into a smoothie.
- Oatmeal: Sprinkle it on warm oatmeal or porridge.
- Stewed fruit: Add it to stewed fruit such as rhubarb and apples to bring out the flavor.
- Tea: Make cinnamon tea by steeping a cinnamon stick in boiling water for 10-15 minutes.
- Coffee: Sprinkle on your morning cup of coffee.
- Yogurt: Sprinkle on plain yogurt and add fruit like apples or raisins.
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