What is the use of cinnamon and where can it be added

What is cinnamon

The familiar dry cinnamon sticks are barkCinnamon | NCCIH cinnamon tree, most often - Chinese cinnamon, or cassia (Cinnamomum aromaticum) from Southeast Asia.

ExistCinnamon: A Multifaceted Medicinal Plant about 250 types of cinnamon trees that are found in different parts of the world. Ceylon (Cinnamomum verum), or "true" cinnamon, which grows mainly in Sri Lanka.

Cinnamon has been used in cooking for several thousand years, and is also used in traditional medicine in some eastern countries - China, India and Persia (Iran).

Modern scientists suggestCinnamon: A Multifaceted Medicinal Plantthat some components of the bark, includingCinnamon: A Multifaceted Medicinal Plant cinnamaldehyde, procyanides and catechins can provide health benefits on all fronts - from fresh breath to protection against

cancer intestines.

True, most of the claims about its healing properties do not have good scientific evidence. But there is still some evidence of what benefits it can bring.

How Cinnamon Can Improve Health

Below we will break down the most proven benefits of cinnamon.

Lower blood pressure

Two 2020 meta-analyzes found that cinnamon may have beneficial effects on blood pressure.

In oneAnti-hypertensive effects of cinnamon supplementation in adults: A systematic review and dose-response Meta-analysis of randomized controlled trials Scientists analyzed nine studies and found that taking 2 g of cinnamon for 12 weeks significantly reduced both systolic and diastolic blood pressure.

In a differentWhat is the impact of cinnamon supplementation on blood pressure? A systematic review and meta-analysis selected eight studies and came to the same conclusion. Moreover, for a significant effect here it took a period of eight weeks and a dose of 1.5 g per day.

Despite the encouraging data, more research is needed to recognize cinnamon as a remedy for hypertension. Taking it instead of medication or postponing a visit to the doctor, hoping for a spice, is definitely not worth it.

Reducing oxidative stress and inflammation

Since cinnamon contains antioxidants, suggest that it can reduceCinnamon: A Multifaceted Medicinal Plant the level of oxidative stress, preventing the formation of free radicals.

In the reviewImpact of Cinnamon Supplementation on cardiometabolic Biomarkers of Inflammation and Oxidative Stress: A Systematic Review and Meta-Analysis of Randomized Controlled Trials studies in 2020 analyzed 12 scientific papers and found that doses of 1.5-4 g of cinnamon per day significantly reduce the level of C-reactive protein and, to a lesser extent, interleukin-6, a substance that indicates inflammation in the body.

Weight loss

In 2020, there were two scientific reviews that showed little benefits of cinnamon for weight loss.

In oneCinnamon supplementation positively affects obesity: A systematic review and dose-response meta-analysis of randomized controlled trials of these, scientists analyzed 12 scientific papers and found that cinnamon supplements help to reduce weight in on average by 1 kg, and body mass index - by 0.51 kg / m2, decrease waist circumference by 2.4 cm and fat mass - by 1%.

At the same time, they noted that the greatest positive effect can be achieved by taking 2 g of cinnamon per day for 12 weeks. In addition, the spice worked best in people under 50 with body mass index more than 30 kg / m².

In another reviewEffects of cinnamon supplementation on body weight and composition in adults: A systematic review and meta-analysis of controlled clinical trials evaluated 21 studies and got slightly less optimistic results: weight loss by 0.92 kg, BMI by 0.40 kg / m2, waist circumference by 1.76 cm, and body fat by 0.87%. In conclusion, the scientists noted that this topic requires more high-quality long-term research.

2 g of cinnamon per day for three months can provide a small positive effect, although you should not expect serious help in losing weight from this spice.

But eating it with spoons in the hope of better results is not only unjustified, but also dangerous.

Can cinnamon do harm

Generally, cinnamon has no side effects. But if you eat it for a long time and in large quantities - more than is usually used in cooking - they canCinnamon: A systematic review of adverse events have problems with the gastrointestinal tract or allergic reactions.

In addition, the cassia species containsCinnamon | NCCIH the chemical coumarin, which can be harmful to the liver. Usually, it is not enough to cause serious problems, but with hypersensitivity and pre-existing liver problems, lethal doses of cinnamon can be harmful.

When used in the amounts commonly added to food and drinks, the spice is not hazardous to health.

When consumed in moderation, cinnamon can only be dangerous if you try to replace it with your usual treatment. Especially with diseases that threaten with serious complications.

For example, there is some evidence that cinnamon is beneficial for people with type 2 diabetes. OverviewThe impact of cinnamon on anthropometric indices and glycemic status in patients with type 2 diabetes: A systematic review and meta-analysis of clinical trials 18 scientific papers have shown that supplementation lowers blood sugar levels in people with the condition.

However, the spice did not affect the level of insulin and glycated hemoglobin (HbA1C) - an indicator that reflects the average blood sugar level over three months.

In addition, out of 18 studies, 10 did not specifyCinnamon | NCCIHexactly which supplements the participants received, and the remaining eight scientific papers were of low quality for other reasons.

People with diabetes and other serious illnesses should never use cinnamon as a substitute for medication.

While cinnamon doesn't seem to have any particular health benefits, if you love the flavor, it is definitely worth adding this spice to your meals and drinks. At the very least, you will know that in the long run, it will slightly improve your antioxidant defenses and most certainly will not harm.

Where can you add cinnamon

Many people are used to thinking of cinnamon as a spice for apple pie or mulled wine, but the spectrum of its use in cooking is much wider. Below we list a few dishes and drinks that can be prepared with cinnamon.

Bakery products

Cinnamon goes well not only with apples, but also pumpkin, carrots, bananas and pears. Pretty much any sweet fruit or vegetable pie will benefit from a pinch of cinnamon.

Also, this spice will add flavor to chocolate desserts and any oatmeal or gingerbread and cookies.

What to cook

• Grated pumpkin pie →
• Simple Cinnamon Vanilla Oatmeal Cookies →
• Sugar-free oatmeal cookies →
• Cherry tart →
• Chocolate chip cookies with hot peppers →

Porridge

Cinnamon goes well with oatmeal in different variations.

What to cook

• Oatmeal with coconut milk →
• Oatmeal with banana baked in the oven →
• Milk oatmeal with carrots and raisins →

Meat dishes

It may sound strange, but cinnamon is actually used in meat dishes - usually in combination with other spices.

What to cook

• Baked lamb with dried fruits →
• Harira →
• Moroccan chicken tagine →
• Pork ribs soup with garlic and soy sauce →
• Pork pork with red wine and cinnamon →

Beverages

Cinnamon goes well with almost any beverage that contains coffee and chocolate. You can also make black and green tea with this spice and add it to milkshakes and smoothies.

What to cook

• Banana coffee →
• Green tea with almond milk and spices →
• Mexican hot chocolate →
• Milk tea with cinnamon → 
• Anti-hangover smoothie with banana and spinach →