Health Benefits of Cinnamon ... and some low carb recipe suggestions

"Do you have a spice that you can’t get enough of? A pantry staple that you try to find a way to work into almost every meal? With many it's cinnamon - but did you know there are two types of cinnamon; cassia and Ceylon. They are both healthy, nutrient-dense, and aromatic, however, if you’re consuming large amounts you should be wary of the kind you’re eating. Cassia contains high amounts of the chemical coumarin, which research has shown when consumed in excess can lead to liver damage and possible development of cancer. Side by side the varieties are easy to differentiate; Ceylon is a tan brown whereas cassia is a dark reddish-brown. If the opportunity is there, stock up on Ceylon where you can for the most abundant health benefits. 

Powerful Anti-Inflammatory

Thanks to the antioxidants present in this spice, particularly polyphenols, cinnamon has been praised as a powerful anti-inflammatory. 

Regulates Cholesterol Levels

Many of us know that there are two types of cholesterol; the good ones and the bad ones. Cholesterol is actually used to build the structure of our cell membranes, so it is vital that we have it in a healthy balance. In studies, people who consumed a single teaspoon of cinnamon each day had lower LDL cholesterol (bad) but maintained HDL cholesterol (good) 

Useful for Diabetes, Insulin Sensitivity & Lowering Blood Sugar Levels

Cinnamon is well-known for blood sugar lowering properties, decreasing the amount of glucose entering the bloodstream after a meal by interfering with digestive enzymes, meaning carbohydrates take longer to break down. It also mimics insulin, improving glucose uptake. For those with struggling insulin resistance, cinnamon is particularly useful in promoting sensitivity. 

May Protect Against Cancer 
Due to regulations, evidence has only been presented in test tube and animal studies, but there has been significant evidence to suggest that cinnamon extracts may prevent cancer. This is through numerous pathways including reducing growth and formation, acting in a toxic manner, activating detoxifying enzymes, and antioxidant properties. 

Beneficial for Neurodegenerative Diseases 

Throughout our lives, our brains suffer from wear and tear. Whether by genetic or lifestyle factors, neurodegenerative disorders develop as we age and have a profound impact on our function. Due to the inherent progressive loss of the structure or function of brain cells, diseases like Alzheimer’s or Parkinson’s are weighing heavily on our aging population. In one recent study of mice with Parkinson’s, compounds found in cinnamon helped to protect neurons, normalized neurotransmitter levels, and improved motor function. There is further evidence to suggest that compounds prevent the build up of tau in the brain - the protein which is a precursor for the development of Alzheimer’s."

Words above and more to read at Tess Patricks article here 

A related article, you may also wish to read 'Ceylon vs. Cassia — Not All Cinnamon Is Created Equal' can be found here

Some lower carb recipe suggestions that use cinnamon

Apples with Cinnamon in a Vanilla Sauce

11g carbs per serving - more details here

Cinnamon Coffee Cake

3.6g net carbs per slice - more details here

Low Carb 'Rice Pudding'

3g carbs per serving - more details here

Spiced Fruit Bread ... Low Carb and ready in 90 seconds !

9g carbs per serving - more details here

Moussaka-stuffed aubergines / eggplants

11g carbs per serving - more details here 

Beef Chili

8g carbs per serving - more details here

A variety of articles and recipe ideas are within this blog. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan