Health Benefits of Cinnamon: Can daily consumption of cinnamon help lower blood sugar levels? |

cinnamon It has been used as a seasoning, anointing oil, and therapeutic agent. longest period in history. The ancient Egyptians used it for flavor and aroma, and the Romans used it to treat respiratory and stomach conditions. The health benefits of cinnamon have recently been thoroughly researched. Research shows that this spice may have antibacterial, antidiabetic, anti-inflammatory, antioxidant, and even anticancer properties.
The researchers supplement Contains cinnamon, which has the effect of lowering blood flow glucose In a 4-week, randomized, double-blind, cross-over study of cinnamon supplementation, researchers enrolled 18 patients with prediabetes, a condition with persistently high blood sugar levels. . This leads to type 2 diabetes, overweight or obesity (average body mass index (BMI) of 31.5).

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First, they instructed participants to avoid all cinnamon-containing items and follow a low-polyphenol “beige” diet, a diet high in simple carbohydrates. The diet lasted two weeks. Next, he randomly divided the subjects into two groups. One is the treatment group and the other is the placebo group.

Participants in the cinnamon study

A total of 16 physically identical capsules were given to each group each day. I had to take 8 tablets with breakfast and 8 tablets with dinner. Each placebo capsule contained 250 milligrams of maltodextrin, or 4 grams of maltodextrin per day, while the treatment group capsules contained a total of 4 grams (g) of cinnamon.

Participants were instructed to follow a diet and follow the researchers’ instructions for taking the capsules for four weeks. After four weeks, the researchers switched groups after a two-week “washout” period in which they did not take any capsules. Neither the researchers nor the subjects knew who was given the placebo and who was given the cinnamon.

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To monitor participants’ blood sugar levels, researchers used a continuous blood glucose monitoring device that was attached to the upper arm and assessed blood sugar levels every 15 minutes. In addition, subjects completed blood samples for an oral glucose tolerance test (OGTT) at four different time points during the study (after a 2-week induction diet, after the first 4 weeks of testing, after washout, and after a second 4-week period). provided. trial.

After participants fasted for 8 to 12 hours, researchers took blood samples and gave them 75 grams of glucose cola and eight capsules of either a placebo or cinnamon. Over the course of three hours, they took additional blood samples every 30 minutes. Continuous glucose monitoring showed that participants who took cinnamon had consistently lower blood sugar levels and lower peak blood sugar levels than those who took a placebo.

Why does cinnamon help lower blood sugar levels?

Cinnamon may help with gut health. Bifidobacteria and Lactobacillus are beneficial bacteria that strengthen the intestinal barrier function and reduce inflammation throughout the body. Increased insulin sensitivity correlates with reduced inflammation. Short-chain fatty acids such as butyrate, acetate, and propionate are produced when beneficial bacteria ferment dietary fiber. These fatty acids can increase insulin sensitivity, regulate energy expenditure and storage, and improve glucose metabolism.

Other benefits of cinnamon
Cinnamon has numerous health benefits, including its ability to regulate blood sugar levels, making it beneficial for people with diabetes and insulin resistance. Rich in antioxidants, it fights inflammation and oxidative stress, reducing the risk of chronic diseases. Its antibacterial properties help fight infections and promote oral health. Additionally, cinnamon supports heart health by lowering cholesterol and blood pressure levels, thereby reducing the risk of cardiovascular disease. Additionally, it may help with weight management by boosting metabolism and reducing appetite. Incorporating cinnamon into your diet can contribute to your overall well-being and promote a healthier lifestyle.

How can I incorporate cinnamon into my food?
Adding cinnamon to your daily diet is very easy. To incorporate cinnamon into your food, start by simply grinding it into a powder or using a whole stick. Add it to savory dishes like biryani and curries during cooking for a subtle warmth, depth of flavor, and beautiful earthy color.
For dessert, sprinkle cinnamon powder on sweets like rice pudding and kheer. It pairs well with cardamom and cloves in both sweet and savory dishes.

What are the side effects of consuming too much cinnamon?

Cinnamon is generally safe in small to moderate doses, but overdosing can cause side effects. Some people may be allergic to cinnamaldehyde, a compound found in cinnamon that can cause mouth sores, swelling of the tongue and gums, and burning and itching. Inhaling cinnamon can cause coughing, nausea, and difficulty breathing, especially for people with asthma or other respiratory illnesses. Eating too much powdered cinnamon at once can cause breathing difficulties. Cinnamon can interact with medications for diabetes, heart disease, and liver disease, increasing their effectiveness or increasing their side effects.