Is TikTok right? Can adding a teaspoon of cinnamon to your coffee help you burn fat?

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Is TikTok Right? Can Adding a Teaspoon of Cinnamon to Your Coffee Help You Burn Fat?

Not all cinnamon is the same

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Cinnamon has been a staple spice in various parts of the world for centuries, adding flavor and warmth to both sweet and savory dishes. A recent TikTok trend claims that adding a teaspoon of cinnamon to your daily coffee can help you lose weight. But is there any science behind this claim?

The different types of cinnamon

There are two main types of cinnamon: Cassia and Ceylon. Cassia cinnamon is the most commonly found type in grocery stores, which has a stronger, more bitter flavor. It contains a higher concentration of cinnamaldehyde, a compound that gives cinnamon its distinctive flavor and aroma. Ceylon cinnamon is sweeter and less processed, containing about 50-60% cinnamaldehyde.

Does cinnamon burn fat? What does the research say?

A review of 35 studies examining the effects of consuming cinnamon on waist circumference, a key indicator of body fat levels, found that doses below 1.5 grams per day (approximately half a teaspoon) reduced waist circumference by 1.68 cm. However, consuming more than 1.5 grams per day did not yield significant results.

Another meta-analysis of 21 clinical trials with 1,480 total participants found that cinnamon reduced body mass index (BMI) by 0.40 kg/m² and body weight by 0.92 kg. However, it did not affect the composition of fat or lean mass.

A more recent umbrella review, which included all the meta-analyses, found a small effect of cinnamon on weight loss. Participants lost an average of 0.67 kg and reduced their BMI by 0.45 kg/m².

How could cinnamon result in small amounts of weight loss?

Several mechanisms have been proposed:

1. Improved insulin sensitivity: Cinnamon allows blood glucose to enter the body’s cells more quickly, which can lead to reduced blood glucose levels and improved insulin sensitivity.
2. Faster fat breakdown: Cinnamon may speed up the breakdown of fat for energy production.
3. Delayed gastric emptying: Cinnamon may slow down the release of food from the stomach into the small intestine, leaving you feeling fuller for longer.

What are the risks?

Cinnamon is generally considered safe when used as a spice in cooking and food. However, recent health alerts from the United States and Australia have highlighted the presence of lead and other heavy metals in some cinnamon products. This may be due to environmental contamination during growth or intentional contamination.

Some people may experience side effects, such as gastrointestinal pain or allergic reactions, from cinnamon. The active ingredient coumarin can be toxic for some people’s livers, prompting the European Food Authority to set a limit of 0.1 mg/kg of body weight. Cassia cinnamon contains up to 1% coumarin, while Ceylon cinnamon contains much less, around 0.004%. For individuals over 60 kg, 2 teaspoons of Cassia cinnamon would exceed the safe limit.

What about the coffee and cocoa?

Many people believe that coffee can also aid in weight loss, but current evidence is limited. An observational study found that drinking one cup of regular coffee per day was linked to a reduction in weight gain over four years, but the effect was small, averaging 0.12 kg. Good-quality cocoa and dark chocolate have also been shown to reduce weight, but the effect is small, ranging from 0.2 to 0.4 kg, and only after consuming it for four to eight weeks.

So, what does it all mean?

Adding a teaspoon of cinnamon to your coffee may have a small effect on weight loss, but it is unlikely to deliver significant results without other lifestyle changes. It is essential to remember that these studies used products different from those commonly available in stores. The storage and handling of cinnamon may also impact its quality and efficacy. Consuming more cinnamon is not likely to provide additional benefits and may even increase the risk of side effects.

If you enjoy the taste of cinnamon in your coffee, continue to add it, but you may only want to add a small amount. And, no matter how you’d like this to be true, you won’t lose weight by adding cinnamon to doughnuts or buns due to their high energy content.

Conclusion

While cinnamon may have a small impact on weight loss, it is unlikely to be a magic bullet for weight loss. For a more significant effect, it is essential to focus on evidence-backed approaches to weight loss.

Frequently Asked Questions

• Can I add cinnamon to my coffee without any adverse effects?
  • Yes, when consumed in moderation, cinnamon is generally considered safe.
• How much cinnamon should I add to my coffee?
  • A teaspoon or less is usual, but feel free to experiment and find your desired amount.
• Will adding cinnamon to my coffee make me lose weight?
  • Yes, but only in a small amount, and only if you combine it with other healthy habits.
• Can I add cinnamon to other foods to boost my weight loss?
  • Yes, but be mindful of the amounts and potential interactions with other ingredients.

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