Cinnamon is a beloved spice with a rich history, cherished in both sweet and savory dishes across the globe. Recently, a trend has emerged, claiming that adding a teaspoon of cinnamon to your daily coffee—perhaps with some cocoa to make it more palatable—can help burn fat over the course of a week. But does this trend hold any truth?
Understanding Cinnamon: The Two Types
Cinnamon comes from the bark of trees in the Cinnamomum family, and there are primarily two types available in the market: Cassia and Ceylon.
Cassia cinnamon is the most common type found in grocery stores. It has a stronger, more bitter taste and is rich in a compound called cinnamaldehyde, which contributes to its flavor and aroma. About 95% of Cassia cinnamon is made up of this compound.
Ceylon cinnamon, often referred to as “true cinnamon,” has a sweeter taste and contains significantly less cinnamaldehyde—about 50-60%. Because of its milder flavor and lower coumarin content (a compound that can be harmful in large amounts), Ceylon cinnamon is often considered a healthier choice.
The Science of Cinnamon and Weight Loss
What Does the Research Say?
The belief that cinnamon can aid in weight loss is partly backed by scientific studies, although the results are modest. A comprehensive review of 35 studies investigated the impact of cinnamon on waist circumference, which is an important measure linked to body fat levels. It found that consuming less than 1.5 grams of cinnamon per day (roughly half a teaspoon) led to a reduction in waist circumference by about 1.68 cm. However, increasing the dose beyond this amount did not produce any significant changes.
Another meta-analysis of 21 clinical trials involving 1,480 participants found that cinnamon could lead to a slight reduction in body mass index (BMI) by 0.40 kg/m² and body weight by 0.92 kg. However, these studies did not show any substantial changes in body composition, meaning the reduction in weight was not linked to a decrease in body fat or an increase in lean mass.
An umbrella review, which summarizes multiple meta-analyses, concluded that while cinnamon might promote a small amount of weight loss, the average participant lost only 0.67 kg and experienced a BMI decrease of 0.45 kg/m². The studies varied in their duration, ranging from two to six months, and included participants with different health profiles, predominantly from the Middle East and the Indian subcontinent. Because of these differences, it is uncertain whether similar effects would be observed in diverse populations.
Variability in Studies
The studies on cinnamon and weight loss have several factors in common, but also key differences that make it challenging to draw definitive conclusions:
1. Dosage Variability: Participants consumed varying doses of cinnamon, from as little as 0.36 g to as much as 10 g per day.
2. Form of Cinnamon: Some studies used cinnamon powder, while others utilized extracts of the active ingredient.
3. Type of Cinnamon: Both Cassia and Ceylon varieties were tested, but none of the studies focused on the common cinnamon found in grocery stores.
4. Duration: The length of the studies ranged widely, from a couple of months to six months, complicating comparisons.
Side Effects of Cinnamon
While cinnamon is generally safe for most people, it can cause side effects in some individuals. Common adverse reactions include:
1. Gastrointestinal pain
2. Allergic reactions
One notable compound in cinnamon, coumarin, can be toxic to the liver when consumed in excessive amounts. The European Food Safety Authority has established a limit of 0.1 mg/kg of body weight for safe consumption. Cassia cinnamon can contain up to 1% coumarin, while Ceylon cinnamon contains much less, around 0.004%. For example, a person weighing 60 kg (about 132 lbs) would exceed the safe limit after consuming just 2 teaspoons (6g) of Cassia cinnamon.
The Role of Coffee and Cocoa
Cinnamon is often added to coffee and cocoa to enhance flavor. Many believe that coffee can also aid in weight loss. However, the evidence supporting this claim is not strong. An observational study indicated that drinking one cup of regular coffee was linked to a minor reduction in weight gain over four years, averaging about 0.12 kg.
Similarly, high-quality cocoa and dark chocolate have shown potential for modest weight loss. However, participants in studies only lost between 0.2 kg and 0.4 kg after consuming cocoa for four to eight weeks.
What Does This All Mean?
In summary, while adding cinnamon to your coffee may provide some health benefits, the impact on weight loss is minimal. The studies indicate that cinnamon can lead to a small reduction in weight, but it is unlikely to result in meaningful weight loss without other lifestyle changes, such as a balanced diet and regular exercise.
Moreover, it’s important to recognize that the cinnamon used in most studies was different from the cinnamon we typically buy in stores. Factors such as storage conditions and the age of the spice can affect its active ingredients. Furthermore, consuming more cinnamon does not equate to greater benefits; in fact, it could increase the risk of side effects, particularly from coumarin.
Enjoying Cinnamon Responsibly
If you enjoy the taste of cinnamon in your coffee, feel free to continue adding it to your drinks, but keep it moderate. Its robust flavor means that a little can go a long way. However, it’s crucial to note that indulging in high-calorie foods, such as cinnamon rolls or doughnuts topped with cinnamon, will counteract any potential benefits, given their high kilojoule content.
For those seeking effective weight loss solutions, it’s essential to focus on evidence-based approaches that integrate healthy eating, regular physical activity, and sustainable lifestyle changes. While the idea of using cinnamon for fat loss may be tempting, it’s important to maintain realistic expectations and prioritize overall well-being.
