The benefits of fresh cinnamon based on the variety and how to best enjoy the health boost from this ancient herb in remedies and recipes.
Throw everything you *think* you already know about cinnamon out the window. You know what I mean … the blah blah blah that Ceylon cinnamon is the only true cinnamon and the Cassia (Chinese) cinnamon is merely a cheap impostor and even dangerous to consume.
Turns out, this “fake” versus “true” cinnamon discussion is nothing but a red herring.
The topic of cinnamon benefits to health is much more subtle, and yes, vitally important than black and white arguments about its authenticity.
In this article, I’m going to break it all down for you in a simple, straightforward manner and explain the nuances of the cinnamon discussion for your consideration.
The conclusion I think you will arrive at, which is what seems most logical, at least to me, is that the cinnamon you are using is really not what you are looking for – regardless of its type!
Types of Cinnamon
It may surprise you to learn that there are literally hundreds of types of cinnamon! However, only two are used for commercial purposes today.
- Ceylon
- Cassia (or Chinese cinnamon)
Note that Saigon and Korinte are two additional subtypes of cassia cinnamon that are commonly available as well.
Consumers can distinguish between these types based on color, aroma, visual appearance, and of course, taste!
Let’s examine in more detail the two primary cinnamon types: cassia and Ceylon and the unique health benefits of each.
Ceylon Cinnamon
Ceylon cinnamon was the very first type of cinnamon to make its debut in Europe during the Middle Ages. Possession of it was considered a status symbol and luxury item. Arab traders transported it from Asia via cumbersome land routes.
Covetous of this elusive and fragrant spice, the Portuguese discovered the source of Ceylon cinnamon in present-day Sri Lanka around 1518. After conquering this island nation, the Portuguese and later the Dutch locked up control of the cinnamon trade for the nearly three hundred years!
Today, Ceylon cinnamon continues to be primarily produced in Sri Lanka. It is the most popular type of cinnamon in Europe.
Ceylon is valued for its mild, sweet flavor. Its bark is softer in both texture and color. It splinters easily when grated, so a soft touch is best when grinding it fresh.
It is best used in sweetened dishes and beverages where the taste of cinnamon will enhance the flavor. A sprinkle on a bowl of panna cotta is out of this world!
Cassia Cinnamon
Cassia cinnamon’s emergence on the scene occurred a few centuries after Ceylon.
By 1800, cinnamon was no longer expensive and rare as it had begun to be cultivated elsewhere in the world. Moreover, cassia, or Chinese cinnamon, which has a very similar flavor to Ceylon, began to rise in popularity.
Chinese cinnamon is usually produced in Indonesia. It is the primary cinnamon found in North America.
Saigon and Korintje cinnamon are both subtypes of Cassia with only slight variations in color, taste, and shape.
Saigon is the most potent – as in hottest – of the Cassia cinnamons. There are also texture differences in the bark with Cassia harder, redder and more difficult to grate. Its hardiness helps explain why it is cheaper to produce than Ceylon.
Cassia cinnamon is best used in savory dishes such as yellow rice where its spiciness blends well with other herbs.
Cinnamon Health Benefits
The cinnamon family of herbs are traditional and ancient as both food and medicine in human history. Use extends back for thousands of years – at least as early as 2000 B.C.
The Old Testament even mentions it within the context of anointing and perfuming oil, though the type is not specified.
Cinnamon has received a lot of popular press in recent years due to its many health benefits, particularly with regard to blood sugar control. There is much more good news, however!
Cinnamon benefits to health go far and beyond its promise as a helpful addition to the diet to facilitate blood sugar control!
Cinnamon has been used medicinally in traditional Chinese medicine for thousands of years. In addition to its use as a spice, both Ceylon and Cassia cinnamon varieties have been used historically to treat a variety of ailments.
- Headaches
- Loss of appetite
- Seasonal herbal allergy relief (cassia only)
- Nausea and indigestion
- The common cold, sore throat remedy, and sinus blockage
- Inflammation
- Wounds
- Infections
- Diarrhea
- Weight loss
Ceylon vs Cassia Cinnamon
If you look into the popular press about cinnamon, the glowing reviews seem to primarily favor Ceylon cinnamon, frequently referred to as “true cinnamon”.
Why is Ceylon cinnamon marketed as having superior health benefits?
This is due to its ultra-low levels of a chemical called coumarin. Coumarin is an anti-coagulant of the blood (think coumadin, the drug of a similar name which is a blood thinner).
Cassia Cinnamon Risks
The truth is, while there are definitely color, taste and texture variations between Ceylon and Cassia cinnamon, the health differences are minor. This is the case unless you plan to consume excessively large amounts every single day.
There is a lot of internet hay about the liver toxicity of coumarin in Cassia, but the truth is that the risk is so low as to be virtually nonexistent!
For example, the median lethal dose of coumarin is set at 275 mg/kg of body weight. In addition, there is only .31g – 6.97 g of coumarin in each kg of Cassia cinnamon.
This means that for my size, I would have to ingest at least 2.24 kilograms of Cassia cinnamon (Saigon) and 50.3 kilograms of Chinese Cassia Cinnamon in a single day to be in any danger.
Are the warnings against cassia cinnamon overblown? According to my research, they most definitely are.
What’s more, according to Medscape, the numerous research studies on cinnamon benefits for glycemic control for those with Type 2 Diabetes show the most favorable data for Cassia cinnamon varieties, not Ceylon, or “true” cinnamon.
What Type of Cinnamon is Best?
The real issue with cinnamon, then, is not whether it is of the Ceylon or Cassia varieties. Buy whichever one you prefer.
I personally love the fiery flavor of Saigon cinnamon and use the appropriate variety for the dish that is being served.
The sweet, subtle flavor of Ceylon for dessert dishes and the stronger potency of Cassia cinnamon for savory fare would be my suggestion.
Enjoying the numerous cinnamon benefits to health is easier than you might think.
Traditional peoples have known about them for centuries, and scientists are finally unlocking the reasons why via formal studies.
The ultimate key to cinnamon is its freshness!
The sobering truth is that the cinnamon in your pantry is stale, probably years old and of little potency no matter if you bought Ceylon or Cassia.
Yes, you read that right. Almost all cinnamon on the shelf is YEARS old! This stale cinnamon has significantly reduced flavor and health benefits.
How to Get Fresh Cinnamon
The simple and inexpensive remedy for this problem is grinding fresh sticks yourself instead of bags or bottles of ground cinnamon.
Manual spice grinders are a good appliance to accomplish this. Another option is a simple microplane although it doesn’t work as well on fresh, delicate Ceylon cinnamon, which splinters easily.
If you are serious about using cinnamon for health benefits including weight loss, freshly ground is the best way to go.
Recipe Ideas for Fresh Cinnamon
One of my favorite ways to enjoy the benefits of cinnamon is freshly grated and then sprinkled on top of a red rooibos latte.
I also sprinkle some fresh cinnamon into a breakfast smoothie.
This really seems to help keep blood sugar steady and diminish carb cravings if the day promises to be a stressful one. Does anyone else get carb cravings when stressed? I’m sure I’m not the only one!
Another plus: early research indicates that cinnamon helps weight loss too.
References
(1) Cinnamon’s Spicy History
(2) Cinnamon for Diabetes, Medscape
(3) Types of Cinnamon
You should know that Coumarin is definitely NOT Coumadin a blood thinner…..Both are toxic…..Cassia cinnamon has large amounts of Coumarin which will result in liver damage or liver failure.
I have been taking ONE tspn of Ceylon Cinnamon in my morning oatmeal against blood pressure for quite some time…..I ground my own from sticks. It also takes away any craving for sweets or chocolate.
There is a BIG difference between Cassia Cinnamon and Ceylon Cinnamon. One might wonder why in Europe it is only Ceylon Cinnamon that is available whereas here in the U.S it the the far cheaper Cassia Cinnamon…..
The stick cinnamon is usually from young branches, and I’ve read that its not as strong as the stuff that is ground from chunks from the bark of the trunk and limbs. So while it may be a bit fresher, it’s likely weaker to start with.
I take HBP medications and use cinnamon/honey on bread, as well as on my cereal. My blood sugar level has decreasd and hbp has lowered. Due to the fact that i am taking the medication at the same time, it is hard to know which is working. But! I am not stopping the medication until my doctor says so. In either case, I am not stopping taking cinnamon.
I’m not too familiar with all this cinnamon information and the studies that have taken place on them…but I was wondering if- could cassia cinnamon be dangerous to digest in a piece of gum? Or is it such a little amount that it doesn’t matter? I’m hoping someone can answer my question.
Thanks:-)
Thanks for the article, I’ve been reading up on this subject. The problem I’m seeing in your logic is that you are only looking at the acute lethal dosage rather than the tolerable daily intake (TDI) published by NIH. Damage can happen at much lower levels than the lethal dose, particularly over time (much like chronic use of alcohol). A 2010 study notes the TDI of coumarin to be 0.1mg/kg of body weight, much lower than the lethal dose (Abstract: . iFood.tv says that 1tsp of cinnamon has a mass of apx 6g.
I weigh just about 100kg, so I would have a TDI of 10mg of coumarin per day. Given the high side estimate of 6.79g coumarin per kg of Cassia (or 6.79mg per g of Cassia), a single gram of Cassia per day could be approaching my TDI. But note that is a mere 1/6 of a teaspoon of Cassia. The low side would allow me up to about 1.5 Tablespoons. That tells me that I would be best off not using Saigon cinnamon.
That said, I’ve polished off rather a lot of Saigon cinnamon in my time and don’t appear to be suffering any liver related issues. So I’m happy to know about the various kinds of cinnamon and am now trying out Ceylon and Korintje, but I don’t fear using Saigon in small amounts.
Let me know if the math isn’t adding up, or if I missed something.
Jason is on the money
0.1g /kg x 100kg = 10g not 1g
Sorry I have to corect your math.
Sorry to post so many times on this issue. after a little further investigation it seems that studies do show cassia to be just as effective, or perhaps more so , in terms of health benefits. But I am still questioning the safety in terms of coumarin. here is one on studies that seems to call into question the safety of coumarin levels in cassia. apologies if this is contrarian, but I do believe i have an open mind on the subject and certainly willing to listen to different interpretations of this study, or to hear about other studies that show differently, thanks
I am really glad you have raised the topic. the circles you run with are different than mine since i have been struggling with a variety of experts and whole foods, etc to even acknowledge that there is a controversy. most people d not seem to be aware that there is more than one kind of cinnamon from what i have seen. We have heard however that numerous studies have taken place recently on cinnamon’s effects on blood sugar stability and some other issues. So I remain interested in identifying these studies and taking a little closer at the evidence from that vantage point. You make a good point about the seeming use of both of theses cinnamon’s in the orient and other cultures, but /i remain interested in the empirical results as well
What is the most important part of “freshness”? When it was harvested, or when it was grated?
Very timely, as I had a minor anxiety attack at the local co-op attempting to remember which cinnamon was best.