So overall, the weight loss seen in these high-quality studies is very small, and for the most part there is no change in body composition.
The study included people suffering from a variety of diseases, most of whom were from the Middle East or the Indian subcontinent. Therefore, we cannot be certain that these effects will be seen in people with different health profiles and in other countries. They were also conducted over varying periods of time, from 2 to 6 months.
Supplements varied across studies. Some extracted the active ingredient from cinnamon, while others used cinnamon powder. Dosage varied from 0.36 g to 10 g per day.
They also used two different types of cinnamon, but no studies used cinnamon purchased from the grocery store.
How can cinnamon cause small amounts of weight loss?
There are several possible mechanism.
This appears to allow blood sugar (sugar) to enter the body’s cells more quickly. This may lower blood sugar levels and allow insulin to work more effectively.
It also seems to improve the way we break down fat when needed for energy.
Lastly, it may help you feel fuller for longer by slowing the rate at which food is released from your stomach into your small intestine.
What are the risks?
Cinnamon is generally considered safe when used as a spice in cooking and foods.
But in recent months USA and australia A health alert has been issued about levels of lead and other heavy metals in some cinnamon preparations.
Leads are entered as follows: contaminants (from the environment) during growing and during harvesting. In some cases, it has been suggested that there may have been intentional contamination.
Some people may have side effect From cinnamon, including stomach pain and allergic reactions.
One of the active ingredients, coumarin, is: Toxic to the liver in some people. This led European food authorities to set a limit of 0.1 mg per kg of body weight.
cassia cinnamon include It contains up to 1% coumarin, with the Ceylon variety containing much less at 0.004%. Therefore, for people weighing more than 60 kg, consuming 2 teaspoons (6 g) of cassia cinnamon would exceed the safe limit.
