Yo, bro, why are you putting cinnamon on that, glizzy? Bro, you realize when you put cinnamon on your fruit, it's going to make you more shredded? Cinnamon makes your blood sugar not spike as high, and when your blood sugar's lower, you're burning more fat. So just put cinnamon on your fruit, and you're not going to be a fat ass. There are many problems here, and a grain of truth. So it's time for what the science? Sure, this bro edition. First, yes, that graph that he showed was from a 2007 study that showed an effect of cinnamon lowering blood sugar after eating a bowl of rice food. That was with six grams of cinnamon, a heap of, being a bit tough to fit on a banana. But let's say you did, or mix it into yogurt or a smoothie like I normally do. There have been dozens of studies on cinnamon and the results are a bit all over the place. A little over half of them show at lowering blood sugar levels, either after a meal or even fasting levels when taken daily. But the other half show no effect. But lowered blood sugar does not mean that you are burning more fat. Basic biogamistry. The main way we think that cinnamon works is by mimicking insulin, triggering its receptors, helping into your cells. But all those calories are still getting absorbed, and it doesn't make you less hungry than so lose weight. It's possible that lowering frequent big blood glucose spikes in healthy people has some health benefit, but not for weight loss. Where it might be helpful for is for type 2 diabetics and pre-diabets, who have blood sugar control issues. But because the research is so all over the place in terms of dose and form and species and how to interact with the various medications, we're still in the early stages of understanding of it. Nope, nope, nope, nope, and it means nuance.
Additional notes
Claim 1: Putting cinnamon on your fruit will make you more shredded Claim 2: Cinnamon makes your blood sugar not spike as high Claim 3: When your blood sugar is lower, you’re burning more fat Claim 4: Cinnamon on fruit makes you less fat There are many problems here. And a grain of truth. So it’s time for: What the Science: Shirtless Bro Edition. First, yes, that graph was from a REAL study back in 2007 that showed cinnamon lowering blood sugar spiking after a meal of rice pudding. BUT, that was with 6 grams of cinnamon. That’s a HEAPING tablespoon. A bit tough to fit on a banana. But let’s say you did. Or you mix it into yogurt or a smoothie, like I do. There have been dozens of studies on cinnamon, and the results are all over the place. A little over half of them show it lowering blood sugar levels, either after a meal or even fasting levels when taken daily, but the other half show NO effect. BUUUT lower blood sugar doesn’t mean that you’re BURNING MORE FAT. The main way we think cinnamon works–when it does– is by MIMICKING the effect of insulin. Helping sugar get from your blood stream, into your cells. But all those calories are STILL getting absorbed, and it doesn’t make you less hungry. It’s possible that lowering BIG blood glucose spikes in healthy people has some benefits, but not for weight loss. Where it MIGHT Be helpful is for diabetics or pre-diabetics, who have blood sugar control issues, but because the research is so all over the place in terms of species, dose, pill versus extract, and how it interacts with different conditions and medications, we’re still in the early stages of understanding it all. Final verdict: Nope Nope Nope and Needs Nuance. ⚠️ There are 4 main species of cinnamon. The most common one found in stores is Cassia cinnamon, which contains high amounts of a compound called Coumarin. This can be toxic at high levels, especially for some people with genetics that could make them extra susceptible. (Although most cinnamon studies didn’t report significant negative effects) IF you are going to be consuming many grams of cinnamon at a time, it is best to get Ceylon cinnamon. 👉 For written transcripts of all my videos, with bonus materials and in-line citations, check out my newsletter! 📚 Studies: DOI: 10.1016/j.jand.2012.07.037 DOI: 10.3390/nu14132773 DOI: 10.1016/j.jand.2012.07.037 DOI: 10.15344/2456-8007/2017/113 DOI: 10.1089/jmf.2023.0277 DOI: 10.3390/nu14132773 #science #health #nutrition #weightloss #fatloss #weightlosstips
References
- Effect of Ground Cinnamon on Postprandial Blood Glucose Concentration in Normal-Weight and Obese Adults. DOI: 10.1016/j.jand.2012.07.037. https://doi.org/10.1016/j.jand.2012.07.037
- Cinnamon as a Complementary Therapeutic Approach for Dysglycemia and Dyslipidemia Control in Type 2 Diabetes Mellitus and Its Molecular Mechanism of Action: A Review. DOI: 10.3390/nu14132773. https://doi.org/10.3390/nu14132773
- Effect of Cinnamon Addition to an High-Sugar Meal on the Postprandial Blood Glucose Response of Healthy Subjects. DOI: 10.15344/2456-8007/2017/113. https://doi.org/10.15344/2456-8007/2017/113
- A Systematic Review Evaluating Cinnamon's Effects on Glucose Utilizing a Ranking System to Assess Bias and Study Quality. DOI: 10.1089/jmf.2023.0277. https://doi.org/10.1089/jmf.2023.0277