American Fitness Professionals & Associates

by Scott Josephson

DEFINING CINNAMON

Cinnamon is amongst the oldest and most commonly used of

spices. It comes from the bark of a small Southeast Asian

evergreen tree, and is available as an oil, extract, or dried

powder. For years, I’ve been adding this to my boring bowl of

oatmeal to give it some more flavor, however, cinnamon has a

lot more to offer than just good taste! It happens to have a ton

of health benefits, and it flavors and preserves foods as well.

Cinnamon has a long history of use for culinary purposes,

medicinal uses and medical science pertaining to blood sugars

and digestive disorders like nausea. The smell is pleasant;

it stimulates the senses and calms the nerves. Cinnamon is

also known as a good antibacterial and antioxidant, which is

the primary reason for its use in foods and medicine. It’s also

very easy to confuse cinnamon with its close relative cassia,

or Chinese cinnamon, which are both available on the market.

Recently, the German commission has approved cinnamon for

use as a digestive aid.

APPLICATIONS

Currently, cinnamon has been highlighted in the news for the

discovery of its insulin like action, and potential promise for

treating type-2 diabetes. In addition to decreasing blood glucose

levels, cinnamon also may be helpful for reducing

triglycerides and cholesterol. Sugars and starches in food are

broken down into glucose, which then circulates in the blood.

The hormone insulin helps cells take in glucose to be used for

energy or made into fat. Having too much glucose in the blood

can cause serious long-term damage to eyes, kidneys, nerves

and other organs. Cinnamon can improve glucose metabolism

and the overall condition of individuals with diabetes by

improving cholesterol metabolism, removing artery-damaging

free radicals from the blood, and improving the function of

small blood vessels. Overweight or sedentary individuals can

easily lose sensitivity to insulin. A well-publicized study examined

the effects of cinnamon to determine how it influenced

blood glucose, triglycerides and cholesterol levels. The evidence

concluded that the use of cinnamon reduces serum

glucose, triglycerides, LDL cholesterol and total cholesterol.

Adding cinnamon to certain foods is a great idea, but remember,

there’s no need to add it to high sugar and high fat food

that probably contain it anyway. Recommendations are to take

half a teaspoon daily to significantly reduce blood sugar. In

conjunction to lowering blood sugar, other evidence has

shown that 300mg of cinnamon extract per kilogram of body

weight could prevent the development of insulin resistance by

enhancing insulin signaling

to the cells.

Cinnamate, which is

presumed to be an

active component in

cinnamon bark, has

been shown to lower

lipid profiles and promote

antioxidant

effects. Cinnamate can inhibit enzymes in the liver, initially

lowering cholesterol levels. Additionally, it also showed antioxidant

effects leading to protection of membranes, and a protective

barrier against certain degenerative diseases. Based on the

studies, cinnamon is being used as a blood sugar regulator, a

potent anti-oxidant, a digestive aid and an anti-microbial.

SOURCES AND DOSAGES

The active ingredient in cinnamon turns out to be a water-soluble

compound called MHCP that mimics insulin, activates its

receptor, and works synergistically with insulin in cells. It is

best to consume cinnamon in its whole-food form. The dosage

used for reducing blood sugar were 1 to 6 grams daily of

dried and ground cinnamon bark. In order to supplement the

diet, just a half a teaspoon daily added to the regular diet

should suffice. Other applications such as cinnamon tea may

not be as effective. More studies are needed to confirm cinnamon’s

effects on blood sugar and cardiovascular health, it

does holds promise as a good and tasty preventive measure.

SCOTT JOSEPHSON, M.S.,

is the Director of Fitness and Dietitian

at Hunters Run a premier private property

in South Florida. An exercise physiologist

and practicing dietitian, he specializes in

healthy weight achievement and overall

wellness. Scott instructs continuing

education workshops for Exercise Etc.,

I.D.E.A. and is a contributing writer for

“Fitness Management” and “The ECA News