Cinnamon Water: Belly Fat Cure or Just Hype? One Dietitian Weighs In
'Cinnamon has been shown to help boost weight loss, control blood sugar in people living with diabetes, lower blood pressure and reduce inflammation,' says Toby Amidor, MS, RD, award-winning nutrition expert and Wall Street Journal best-selling author of Health Shots.
In fact, she points to a study in Annals of Family Medicine, which showed that people who consumed 6 grams of cinnamon (about 1 1/4 tsp. ) daily for up to 18 weeks slashed their blood sugar levels and decreased 'bad' LDL cholesterol and triglyceride levels, while increasing 'good' HDL cholesterol levels.
And when it comes to supporting weight loss, study results are just as promising. Cinnamon boasts thermogenic properties, which simply means it almost literally helps fire up our metabolism. What's more, an animal study in the journal Nutrients, suggests that supplementing with cinnamon helps prevent obesity by reducing fat accumulation.
That said, science isn't, well, an exact science. Or at least it's rarely black and white, cautions Amidor, explaining that the health benefits of cinnamon (and cinnamon water) can be difficult to interpret. 'Higher quality research is needed to clarify the benefits,' she says.
She adds that while sprinkling cinnamon on food and beverages in the amounts commonly called for in recipes is safe—as is the amount called for in the study (about 1 1/4 tsp. a day), 'when used in large amounts for longer periods of time, cinnamon can lead to side effects like gastrointestinal problems or allergic reactions.'
Some types of cinnamon (like cassia) contain a compound called coumarin, which can affect the liver, she continues. 'Although cassia cinnamon usually doesn't contain enough coumarin to cause significant issues, prolonged use of it can be an issue for people with liver disease,' she cautions. If you have liver-related health issues, consult your healthcare professional before adding cinnamon to your diet.
Now that we've addressed all the potential side effects of the spice, especially if consumed in large quantities, let's address the wonders of cinnamon water, which, true to its name, is simply cinnamon-infused H2O—and makes for an easy way to consume the spice. A study in the Journal of the International Society of Sports Nutrition showed that the beverage helps stoke fat-burning and increase lean muscle mass—which is central to keeping our metabolism firing on all cylinders.
Why cinnamon in water? Well, you can certainly get the health benefits from sprinkling the spice over oatmeal or in a smoothie. But cinnamon water is simple to make and sip throughout the day, keeping your metabolism humming. Plus the addition of H2O keeps you hydrated, which curbs cravings and wards off dehydration that can hamper fat burning.
To make a cinnamon water tonic for weight loss, fill a pot with 3 cups of water and add 3 to 4 cinnamon sticks. Cover and bring to a boil; simmer for about 15 minutes. Let cool (if desired), then pour into a tall glass and enjoy. Refrigerate the remainder (this recipe serves two).
Here, a few healthy (and yummy) add-ins for your cinna-cuppa:
To infuse your cinnamon water with antioxidants, Amidor recommends adding Manuka honey. 'Native to New Zealand, this variety of honey has proven antioxidant, antiviral and anti-inflammatory activities.' Additionally, studies suggest that honey may support weight loss in part by suppressing hunger hormones. Just be sure to use it in small amounts because it is still a sugar.
Not only are ginger and cinnamon complementary flavors, they're also great partners when it comes to encouraging weight loss, as both spices are shown to help rev the metabolism. The proof: A study in Metabolism shows that ginger increases feelings of satiety, while an analysis of studies in Critical Reviews in Food Science and Nutrition reveals that ginger helps whittle belly fat by revving metabolism and suppressing appetite.
Is a slimming sip complete without a squeeze of lemon? We think not. And scientists tend to agree: An animal study in Journal of Clinical Biochemistry and Nutrition shows the polyphenols in lemon help curb the accumulation of body fat.
More health-boosting tonics:
The Pink Salt Recipe for Weight Loss is Taking Over TikTok, but Does It Live up to the Hype?
Secret-Ingredient Smoothie Recipe: Find Out How It Can Help Quintuple Fat and Weight Loss
A Protein Shake Before Bed Revs Your Metabolism: Burn Fat + Build Muscle as You Sleep
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
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Related: Want to Lower Your Blood Pressure? Try This 2-Minute TrickBut the number one fruit that , a board-certified neurologist and professor at New York Medical College, recommends for healthy aging might not even be one that you reach for too often. 'One fruit that deserves more recognition is the pomegranate,' he explains. 'Pomegranates are rich in polyphenols, which provide powerful antioxidant, anti-inflammatory, and neuroprotective effects.'These nutrients in pomegranates offer a variety of cognitive benefits. 'Pomegranates have been shown to enhance learning and memory,' Dr. Etienne says. '[They] may also help protect the brain from amyloid, the protein that accumulates in the brains of individuals with Alzheimer's disease.' Alzheimer's disease, an age-related neurodegenerative disorder that affects your memory and thinking, is the most common type of dementia. The condition affects 7 million Americans and 1 in 9 people over the age of 65. Recent studies suggest that the anti-inflammatory properties of pomegranates, in particular, can help protect against Alzheimer's disease. Dr. Etienne also notes that more studies are now assessing whether pomegranates might help prevent or slow down the progression of other brain disorders, such as Parkinson's disease. Related: But disease prevention isn't the only benefit. As you reach your 50s, 60s, and beyond, a sharp brain can help you continue to critically think, learn, manage daily tasks, enjoy social activities, and maintain your independence. Eating brain-friendly fruits like pomegranates may be one small step to achieve that bigger goal. What To Keep in Mind Before Eating Pomegranates Before you stock up on this delicious fruit, there are some things to consider. 'One of the main drawbacks of a pomegranate is its high cost and the fact that it isn't easily available year-round,' Dr. Etienne says. Generally, pomegranates are in season in the fall between September and December. But there's good news: Pomegranate extract might also give you those brain-boosting benefits. 'While the fresh fruit may not be available throughout the year, pomegranate extract can be purchased all year long,' Dr. Etienne explains. 'However, be cautious not to buy a version of pomegranate extract that contains added sugars, as these are not beneficial for the aging brain.'It's also worth noting that pomegranates may not be the best option for everyone. 'If you are considering incorporating pomegranates into your regular diet, it is important to consult your doctor to ensure it is safe for you,' Dr. Etienne advises. 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Other Brain-Healthy Fruits To Try So, what happens if you can't eat pomegranates because they either interact with your medications, aren't available in stores, or you just don't flat-out like them? Don't worry, there are always other fruits you can consider. 'I strongly recommend that individuals over the age of 50 also regularly incorporate blueberries, dark grapes, avocados, and citrus fruits into their diets,' Dr. Etienne says. These fruits have their own brain-boosting health benefits. For example: 'Blueberries are packed with antioxidants that help protect the brain and preserve memory,' he says. 'Dark grapes contain resveratrol, a polyphenol that reduces inflammation and oxidative stress in the brain.' Your fruit choices are important, but what ultimately matters is that you incorporate foods in your eating plan that are both good for your brain and your taste buds. 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