TASTE THE WEIGHT LOSS BENEFITS OF CINNAMON
Cinnamon is an intelligent spice not least because it can mimic the biological activity of insulin and so increase glucose metabolism. But there’s much more to it than meets the eye, and it can be of particular benefit in weight-loss. So let’s begin with a basic question?
WHAT IS CINNAMON?
The spice comes from the inner bark of several trees from the genus Cinnamomum used in both sweet and savoury foods. Cinnamomum verum is sometimes considered to be “true cinnamon”.
SO HOW CAN IT HELP US LOSE WEIGHT?
Cinnamon can regulate levels of blood sugar increasing insulin levels at the same time. High blood sugar levels can result in more fat being stored in the body of course, so regular use of the spice helps prevent this. This in turn means you gradually lose weight. Now here’s an important point:
INSULIN SENSITIVITY
Did you know a boost in blood sugar will hang around in the body for more than five hours, and this can mean big trouble. Depending on the time of day the chances are this will turn into fat and we all know what this means in the long run.
When we talk of insulin sensitivity we describe those people who need normal to low levels of insulin to process glucose.
Cinnamon displays the artificial appearance of insulin to your body, while still pushing the sugar you ingest into the appropriate areas. The difference is without the harmful boost leading to fat storage and insulin resistance.
INSULIN RESISTANCE
Individuals with insulin resistance need a lot more to process glucose, and this can lead to problems with their health. The pancreas secretes insulin which in turn fires off bodily tissues to absorb glucose from the blood. This lowers blood sugar levels so they remain stable and the tissues will store glucose in the form of glycogen. If you are insulin resistant, increasing regular physical activity and shedding weight will improve your body’s response and prevent you from developing further complications.
When you’re eating the right foods, exercising and creating a balanced lifestyle then your body will work well and insulin levels will find the perfect equilibrium. But when the opposite occurs you will produce more insulin which will almost certainly be stored as fat and so the weight piles on. A high protein – low carb diet also incorporating omega 3 & 6 fats will help you get the right balance.
MORE WEIGHT-LOSS ADVANTAGES OF CINNAMON
You may have realised the spice holds up the passing of food from the stomach to the intestine. This creates a feeling of fullness so you feel satisfied for a longer time and eventually end up eating less. Cinnamon will also help you process carbs more efficiently which will assist you in losing weight and keeping it off. Cinnamon can also reduce triglycerides, LDL–“bad” cholesterol, and this can be a valuable aid in losing weight. Added benefits involve reducing the risk associated with type 2 diabetes and cardiovascular disease generally, so it’s not just about basic pound shedding.
RECENT STUDIES
Studies have revealed abdominal fat is more sensitive to the effects of cinnamon than fat from other parts of the body.
In 2008 a study was published in the Journal of Diabetes, Obesity and Metabolism looking at cinnamon and its effects on weight-loss. One group of participants took 5g of cinnamon just before an oral glucose tolerance test. Another group took 5g of cinnamon, 2 hours before the oral glucose tolerance test.
It was discovered participants taking cinnamon just before the test, had a 13 per cent reduction in blood sugar response. Those who took cinnamon 12 hours before the test, experienced a response reduction of 10 per cent. Experts concluded cinnamon may be useful for controlling blood sugar as well as improving insulin sensitivity. These effects were immediate and sustainable for up to 12 hours.
A 2010 study supervised by Dr. Nicola Robinson of Thames University revealed cinnamon may help with general weight loss and belly fat reduction. Volunteers were given 500 mg of cinnamon supplements at meal times, and lost 5 times more weight and 300 times more belly fat than a control group over the course of the research.
Cinnamon can be our friend in so many ways. But when combined with boot camp training and other types of exercise, it can have a fantastic effect on weight-loss. So why not ‘spice up your life’ and keep those extra pounds off at the same time? Cinnamon isn’t just for Christmas!
Try my simple Cinnamon drink by dropping 2-3 cinnamon pods into a jug of fresh water and steep overnight in the fridge. Alternatively if you want it stronger I prefer to simmer it in a pan for 20 min, let it cool then pop it in the fridge for an hour. Serve with plenty ice and a slice of apple.
By North East Personal Trainer and Biosignature Practitioner Darren Tyrie
References:
Journal of Diabetes, Obesity and Metabolism, 2008
Thames University, Dr Nichola Robinson, 2010