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As many weight-loss injections and pills that decrease fat flood the marketplace, more and more people are going back to simple, natural things to help them reach their health goals. The leader of this movement in home kitchens is an age-old ingredient: cinnamon. It used to be just a spice to make chai or biryani taste better, but this spice is now known to naturally help process fat and control weight. It seems more people are using weight-loss methods that focus on food, and this is partly because of wellness influencers and Bollywood stars. The actor Harshvardhan Rane is a big supporter; a video of him from the past recently resurfaced, and in it, he says cinnamon is his favorite natural “fat burner.”
Cinnamon has been used in Indian homes for a long time, not only in chai and curries but also in traditional medicines. Studies now show that Ayurveda has known for a while that cinnamon has good effects on your metabolism, which can help you manage your weight if you use it the right way. What makes it special is cinnamaldehyde, the thing that makes cinnamon taste warm. This active ingredient has been shown to:
- Keep blood sugar levels steady, preventing the ups and downs that often cause cravings.
- Make your body more sensitive to insulin, which helps it store less fat.
- Help process fat and slightly speed up thermogenesis (the process of burning calories).
Changes in blood sugar are a main reason why people always feel hungry and crave sugar. Cinnamon can help reduce snacking and overeating by keeping these levels steady. Some studies, such as one that came out in Lipids in Health and Disease in 2020, have shown that taking cinnamon every day (about 3g) for 12 weeks made people more sensitive to insulin, improved their cholesterol levels, and improved signs related to body weight.
Experts suggest keeping it simple:
- Use ¼ to ½ teaspoon of cinnamon powder each day.
- Put it in warm water, herbal teas, smoothies, oatmeal, or on fruits.
- Choose Ceylon cinnamon (the real cinnamon) instead of Cassia, which has more coumarin—a thing that can be bad for your body in large amounts.
- Don't use supplements or capsules from the store unless a doctor tells you to.
Cinnamon is usually safe in amounts used for cooking, but too much of it (especially Cassia cinnamon) can cause bad effects:
- Liver damage (because of high levels of coumarin).
- Sores or irritation in the mouth.
- Lower blood sugar in people who take diabetes medicine.
- Trouble breathing if you breathe it in as a powder.
Cinnamon isn't a magic way to burn fat, but it's definitely more than just a trend. Because it can keep blood sugar steady, reduce swelling, and control appetite, cinnamon can help you reach your weight goals when you also eat healthy, exercise regularly, and think about your habits.
