By Lewis Perdue
Cinnamon’s tasty tang can bring an enjoyable and healthy taste to your menu. But to get the best benefits (and avoid a few negatives), you should choose your cinnamon carefully. This is because there are two types Cassia and Ceylon and they have some significant differences in both taste and health effects.
Cassia is known for its bold, spicy flavor, which is more intense than the mildly sweet and delicate flavor of Ceylon cinnamon. Cassia is used most appropriately when heat is involved in preparation such as cooking and baking and its addition in tea and coffee.
Because of its more pungent flavor, cooks tend to use cassia in pastries, breads, and desserts such as cinnamon rolls and apple pie, as well as in savory dishes, including curries and stews. It’s also found in spice blends, non-caffeinated herbal teas, scented candles, potpourri, and essential oils.
Cassia is significantly less expensive (30 percent or more) because of its much greater global production in China, Indonesia, Vietnam and India. That means that it’s the type of cinnamon most commonly found in supermarkets and grocery stores around the world, particularly in the United States and Europe. By contrast, Ceylon cinnamon is grown only in its native Sri Lanka, and nearby parts of India.
If an ingredient label simply says “cinnamon” then it will be cassia. Ceylon cinnamon, on the other hand will be marked as such on the label. It may also be marked as “True Cinnamon” because of its scientific name — Cinnamomum verum.
If you have any doubts about which variety you have, you can tell the two apart by physical characteristics: Cassia has a reddish color, and its bark sticks usually have a single layer, and often jagged ends and can be hard enough to break blades in a spice grinder. By contrast, Ceylon cinnamon is darker brown; its bark sticks are softer and usually multi-layered.
Ceylon cinnamon has a delicate, sweet flavor that is less intense than that of Cassia. That makes Ceylon more suitable for subtle dishes such as flans, iced coffee and teas.
Health Benefits
Cinnamon of all types have been used in traditional medicine for centuries. It’s important to note that while some studies and experts support these benefits, none are clinically proven in humans. For that reason, cinnamon — like all foods — should not be relied upon as a first step to address health issues. Among cinnamon’s perceived benefits are:
- Blood Sugar: Some studies suggest that cinnamon can help lower blood sugar levels and improve insulin sensitivity.
- Antioxidant: Cinnamon is rich in antioxidants, which can help protect the body from oxidative damage caused by free radicals.
- Anti-inflammatory: It may have anti-inflammatory properties, which can be beneficial in reducing inflammation in the body.
- Heart Health: There is some evidence that cinnamon may improve some key risk factors for heart disease, including cholesterol, triglycerides, and blood pressure.
Cassia’s Health Caution
Cassia cinnamon contains coumarin which has potential benefits, and risks, especially when consumed in large amounts (such as with large doses of supplements) and over an extended period
Concerns associated with coumarin include:
- Liver Toxicity: Some individuals are particularly sensitive to this effect and can experience liver injury even at relatively low levels of coumarin exposure. The risk is higher with long-term or excessive consumption.
- Carcinogenic Potential: Animal studies have suggested that high levels of coumarin may be cancer-causing at doses, albeit in much higher amounts than those typically consumed by humans through foods.
- Kidney and Lung Issues: High doses of coumarin larger than those found in a typical diet have been linked to kidney and lung issues in animal studies.
- Interactions with Medications: Coumarin can interact with certain medications, particularly blood thinners.
- Pregnancy and Lactation: Coumarin requies caution, especially in the early stages o,f and during, pregnancy and lactation. As a precaution, pregnant or breastfeeding women may be advised to limit their intake of coumarin-rich foods.
Moderation Is Key
The attitude that “it’s not done until its overdone” is a wrong-way street here — as it is with many things.
For most people, consuming Cassia cinnamon in culinary amounts (such as in cooking or baking) is unlikely to cause harm.
However, individuals using cinnamon supplements or consuming large amounts of Cassia cinnamon regularly should be aware of the potential risks associated with coumarin. As always, if there are concerns about cinnamon consumption or its interaction with health conditions or medications, consulting with your physician or other a healthcare provider is recommended.
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