Cinnamon: Tasty and Healthy!

By Lindsey Shay | Contributor

Cinnamon is among my preferred spices, known for its remarkable versatility in both sweet and savory dishes. Whether it’s enhancing oatmeal or a savory potato dish, cinnamon imparts a warm and inviting flavor to a variety of foods. It wasn’t until I delved into nutrition studies that I discovered the multitude of health benefits associated with incorporating cinnamon into one’s diet.

Here are eight scientifically supported health benefits of cinnamon*

• Cinnamon possesses a high level of medicinal properties.

Cinnamaldehyde, the compound responsible for cinnamon’s characteristic aroma and flavor, is recognized for its positive impacts on human health and metabolism.

• Cinnamon is rich in antioxidants.

Research indicates that cinnamon is extraordinarily high in antioxidants, surpassing even commonly recognized superfoods. These antioxidants protect your cells from damage inflicted by free radicals, which can lead to oxidative stress and potentially harm your DNA and cellular structures.

• It exhibits anti-inflammatory qualities.

The antioxidants present in cinnamon not only combat oxidative stress but also possess anti-inflammatory properties that may decrease the risk of various diseases.

• Cinnamon can help lower the risk of heart disease.

Scientific findings suggest that cinnamon may lower the risk of heart disease by decreasing total cholesterol levels, reducing “bad” LDL cholesterol and triglycerides while moderately enhancing “good” HDL cholesterol levels. Additionally, it may help to lower blood pressure, all crucial factors in reducing heart disease risk.

• It effectively reduces blood sugar levels and has demonstrated anti-diabetic effects.

Cinnamon shows significant capabilities in lowering blood sugar levels. It enhances insulin sensitivity and reduces blood sugar by slowing carbohydrate breakdown in the digestive system, leading to decreased glucose absorption post-meal. Cinnamon can decrease blood sugar levels by 10–29%, with a daily effective dosage of usually 1–6 grams (or approximately 0.5–2 teaspoons).

• Cinnamon might offer protective benefits against neurodegenerative diseases.

Neurodegenerative diseases involve the progressive deterioration of brain cells, with Alzheimer’s and Parkinson’s being prevalent examples. Some compounds in cinnamon seem to prevent the accumulation of specific brain proteins related to these diseases.

• It could aid in cancer protection.

Cinnamon has garnered attention for its potential role in cancer prevention and treatment. Studies suggest that cinnamon extracts may inhibit cancer cell proliferation, limit blood vessel formation in tumors, and demonstrate toxicity to cancer cells, leading to cell death.

• Cinnamon possesses antibacterial and infection-fighting properties.

Cinnamaldehyde, a primary active ingredient in cinnamon, may combat various infections. Cinnamon oil has effectively treated fungal infections in the respiratory tract and has been shown to suppress the growth of certain bacteria, including Listeria and Salmonella. Its antimicrobial properties may also prevent tooth decay and alleviate bad breath.

Two main varieties of cinnamon exist: Ceylon and Cassia. For optimal health advantages, Ceylon, often referred to as “True Cinnamon,” is preferred.

*As with any dietary addition, consulting a healthcare professional before making changes is advisable.

Editor’s Note: This content is meant for informational purposes and is not a substitute for professional medical advice, diagnosis, or treatment.

Here are some of my personally curated and family-approved recipes that incorporate cinnamon

Cinnamon Roll Overnight Oats

Ingredients:

• 2 ½ cups old-fashioned rolled oats
• 2 ½ cups milk (I prefer oat milk!)
• 6 teaspoons Truvia brown sugar
• 1 ½ teaspoons vanilla extract
• 1 ¼ teaspoons ground Ceylon cinnamon
• ½ teaspoon salt

Instructions:

1. In a large bowl, combine oats, milk, brown sugar, vanilla, cinnamon, and salt. Divide the mixture into five 8-ounce jars, seal with lids, and refrigerate overnight or up to five days.

Cinnamon Bread

Ingredients:

• 2 cups granulated sugar
• 4 cups all-purpose flour
• 2 tablespoons baking powder
• 1 teaspoon salt
• 2 eggs
• 2 cups fat-free milk
• 1 ½ tablespoons cinnamon

Instructions:

1. Preheat the oven to 350°F. Generously coat two 1-lb loaf pans with baking spray.
2. In a bowl, mix the sugar, flour, baking powder, and salt together.
3. In a separate bowl, beat together the eggs and milk.
4. Combine the dry mixture with the wet ingredients until just blended.
5. Pour the mixture evenly into the prepared pans. Prior to baking, sprinkle cinnamon (or a cinnamon-sugar blend) on top.
6. Bake for 45-50 minutes, or until a toothpick inserted in the center comes out clean.

Cinnamon Paprika Sweet Potato (Baked) Fries

Ingredients:

• 3 medium-large sweet potatoes
• ½ tablespoon olive oil
• 1 tablespoon smoked paprika
• 1 ½ teaspoon cinnamon
• Salt, to taste

Instructions:

1. Preheat the oven to 350°F and line a baking sheet with parchment paper.
2. Thoroughly wash and dry the sweet potatoes, then slice them into fries or cubes as desired.
3. In a large bowl, combine the sweet potato slices with olive oil, smoked paprika, cinnamon, and salt, tossing until evenly coated.
4. Arrange the sweet potato fries on the prepared baking sheet and bake for around 40 minutes or until crispy.

*References:

www.Health.ClevelandClinic.org

www.Healthline.com

www.Health.Harvard.edu