Cinnamon
Types of Cinnamon:
- Ceylon Cinnamon (Cinnamomum verum): Often referred to as “true cinnamon,” it is considered the better option for medicinal use due to its lower coumarin content, which can be harmful in large doses.
- Cassia Cinnamon (Cinnamomum cassia): Commonly found in grocery stores, this type contains higher levels of coumarin, which can be toxic to the liver and kidneys if consumed in large quantities over time .
Why Ceylon Cinnamon:
- Lower Coumarin Content: Ceylon cinnamon has significantly less coumarin compared to Cassia cinnamon, making it safer for long-term use.
- Better for Blood Sugar Control: Studies suggest that Ceylon cinnamon has more effective properties for regulating blood sugar due to its higher antioxidant content and specific compounds that can improve insulin sensitivity .
Usage:
- Daily Dosage: Generally, 1 to 6 grams of cinnamon per day is recommended. This can be added to foods, teas, or taken as a supplement.
- Preparation: You can add ground cinnamon to oatmeal, smoothies, or sprinkle it over fruit. Cinnamon tea is also an effective way to incorporate it into your diet: steep a cinnamon stick in boiling water for 10-15 minutes.
Ginger
Properties of Ginger:
- Anti-Inflammatory and Antioxidant Effects: Ginger contains compounds like gingerols and shogaols that have powerful anti-inflammatory and antioxidant effects.
- Improves Insulin Sensitivity: Some studies suggest that ginger can improve insulin sensitivity and lower fasting blood sugar levels .
Usage:
- Daily Dosage: About 2 grams of ginger per day is recommended for managing blood sugar levels.
- Preparation: Ginger can be used fresh, powdered, or as an extract. You can add fresh ginger to teas, smoothies, and stir-fries or use powdered ginger in baking and cooking.
Combining Cinnamon and Ginger
Combining cinnamon and ginger can be beneficial due to their complementary properties. Here are a few ways to use them together:
Cinnamon-Ginger Tea:
- Ingredients:
- 1 cup boiling water
- 1 tsp ground Ceylon cinnamon or a cinnamon stick
- 1 tsp freshly grated ginger or ½ tsp ground ginger
- Instructions:
- Steep the cinnamon and ginger in boiling water for 10-15 minutes.
- Strain and drink it warm. You can add a little honey if desired (keeping in mind its sugar content).
Cinnamon-Ginger Smoothie:
- Ingredients:
- 1 banana
- 1 cup unsweetened almond milk
- 1 tsp ground Ceylon cinnamon
- 1 tsp freshly grated ginger
- 1 tbsp chia seeds (optional)
- Instructions:
- Blend all ingredients until smooth.
- Drink immediately.
Potential Benefits:
- Improved Blood Sugar Control: Both cinnamon and ginger have been shown to help lower blood sugar levels and improve insulin sensitivity.
- Anti-Inflammatory Effects: Combining these two can enhance their anti-inflammatory properties, which can further support metabolic health .
Always consult with a healthcare provider before starting any new supplement, especially if you have any underlying health conditions or are taking medications.