Low Carb Eating Tweaks

There are two things I do as regularly as I can is add cinnamon and/or cayenne pepper to the things I eat. I have my wife carry it in her purse so if we are out I have it available (to be honest she like cayenne on everything and was already carrying around the cayenne, so no, I am not an abusive husband).

Why you ask?

Cinnamon is a natural glucose regulator and has been known to keep blood levels stable. I add it to coffee, and anything slightly sweet like my protein peanut butter, greek yogurt, its very tasty with a lot of other flavor combinations you wouldn't think it would go with. Any cinnamon is good but specifically Cassia has the best results. You can get Cassia in the store usually called Siagon, Vietnamese, or Chinese cinnamon. Its particularly good with cocoa powder or mixed in unsweetened dark chocolate.

Cayenne is a natural fat burner (truthfully all peppers technically are, this is just convenient to carry in a pocket or purse and easy to cook with). I put this in or on almost everything I cook, scrambled eggs, chili (i also put cinnamon in my chili [shhh...chocolate too]), I sprinkle it on a burger, steak, pork, chicken, cauliflower rice (white or fried), faux shepherds pie, you name it. Goes on anything particularly if you like spicy food.

Both of these can be taken as a supplement but I prefer to eat it my food. To take it as a supplement, order it in bulk and order some empty capsules on Amazon and fill them up yourself, a heck of a lot cheaper than buying them. The benefit of taking them in this way is you can consume more than you would get in your food and you bypass your tongue (especially if you do not like spicy).

One other thing I try to add to my meals as often as possible is Apple Cider Vinegar, not the semi-clear stuff on the middle shelves, the cloudy stuff on the bottom (Braggs or Whitehouse) and it will have a small phrase on the label that says "with the mother", thats the good stuff. I eat it on an avocado, mix it into sauces, sometimes drink it like a shot or in some water with lemon. Its a natural fat converter and it has like a million other health benefits.

I'd love to see some science to back these claims up. Do you have any links to peer-reviewed scholarly journal articles on these topics?

I do not specifically but here this is from an article written by a doctor with foot notes on cinnamon:

https://draxe.com/health-benefits-cinnamon/

in the blood sugar category it references https://www.ncbi.nlm.nih.gov/pubmed/19930003 and https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003790/

Here is a similar article from the same doctor with footnotes on cayenne:

https://draxe.com/cayenne-pepper-benefits/

under supports weight loss references https://www.ncbi.nlm.nih.gov/pubmed/12531428 which really talks more about being an anti-inflammatory but does claim people who were studied ate less calories, so maybe not specifically a fat burner. The article talks about boosting metabolism but does not reference any studies.

My father-in-law is diabetic and he swears by cinnamon for keeping his blood sugar in check. He will only eat Ceylon cinnamon, and not the cassia. I wish I liked it!