Big news. “True cinnamon” aka Ceylon Cinnamon is killing it in Google Trends. And for good reason. Spice fans know why. All thanks to its amazing health benefits.
Now it’s your turn to explore this spice. Yes, eat it at a moderate amount and you’ll see it’s amazing for your health. However, there are some things you’d be aware of. To get the max out of it, you need to know some key nuances related to the health benefits of Cinnamon Cinnamon vs. Cassia Cinnamon.
For instance, which type of Cinnamon is most beneficial for you? Is it really safe to consume it every day? Are there any side effects that you should be aware of? What are the precautions, interactions, and recommended dosing?
What is Ceylon Cinnamon?
Let’s keep things simple right off the gate. Let’s classify the two main types of Cinnamon and clarify the difference between them. Most people are completely unaware of how to distinguish between Ceylon Cinnamon and Cassia Cinnamon though this point is crucial as it might have consequences for your health.
Cinnamon Verum known best as “true cinnamon” is native to the island nation of Sri Lanka and is the highest in value because of its exquisite sophisticated flavor (sweet and similar to citrus) with the lowest amounts of coumarin content (usually not more than 0.004%).
As far as Cassia Cinnamon is concerned, it has a flat flavor and is cheaper. It has a whopping 5% of Courcumin content, which is very high and not recommended, as it’s hard on the liver in the long run.
Cassia Cinnamon is cultivated in China, Indonesia, and Vietnam. It’s readily available in most grocery stores whereas the more exclusive varieties of Cinnamon namely Ceylon and Korintje are often only available at natural foods stores, spice specialty shops, or online retailers.
What is Coumarin?
On the one hand, Cinnamon and Cassia both offer health benefits. However, it’s important to be cautious due to the significantly higher coumarin content in Cassia compared to Cinnamomum Verum. Large doses of coumarin are actually dangerous, especially for individuals with liver disease, despite its natural origin.
However, Ceylon Cinnamon does have a significantly smaller amount of Coumarin and hence recommended as a safe choice for regular intake. Research done and published by the Journal of Nutrition and Metabolism finds that using Cassia cinnamon even in small dosages of 1-2 teaspoons per day can cause toxins called Coumarin to exceed the tolerance limit. Therefore, health professionals usually prefer organic cinnamon from Sri Lanka for that end, especially if you plan to consume it on a regular, long-term basis.
Ceylon Cinnamon Health Benefits
Ever think a dash of organic Ceylon Cinnamon could do more than jazz up your latte? Have a look at these great things it does for you.
- Full of Antioxidants. It battles free radicals in your body. In other words, it protects you from damage on the cellular level. All thanks to polyphenols. Say no to oxidative stress.
- Blood Sugar Control. Great news if you’re watching your glucose levels—Ceylon Cinnamon helps keep things steady. Several studies indicate some compounds in Ceylon Cinnamon regulate blood sugar levels. It makes this spice potentially beneficial for prediabetic individuals or those with type 2.
- Anti-Inflammatory Power. It helps calm inflammation. This is good for your overall health as it eases aches and pains.
- Germ Fighter. The essential oils in Ceylon Cinnamon supplements don’t let fungi as well as bad bacteria grow.
- Digestive Boost. It can help your body break down food more effectively. In some cases, it might even help with weight control.
- Heart Health Hero. It helps to manage cholesterol levels. Thus, it reduces risk factors for heart disease.
- Brain Benefits. Ceylon Cinnamon makes your brain sharp. It prevents Alzheimer’s. Impressive!
Is It Good to Use Ceylon Cinnamon Powder Daily?
Yes, definitely. Feel free to use it daily. However, don’t go too much with it. This will be no good. The tricky part comes with coumarin. You don’t want a lot of it into your body. Ceylon Cinnamon from Sri Lanka is better in this regard. It contains less coumarin than Cassia Cinnamon. This makes Ceylon Cinnamon powder a safer choice for daily use.
With all the above-mentioned benefits, this spice is a good choice to add into your rolls, morning tea, cakes, or pretty much anything. It is sure to make your day better. However, you should also consider some risks and potential concerns.
If you want to consume Ceylon Cinnamon powder every day, it is best to practice moderation. Keeping to small quantities (approximately 1/2 to 1 teaspoon daily) is a sensible decision. Just stick to a healthy balance and moderation.
Ceylon Cinnamon Side Effects
What about the downsides? Does it have any? Yes, it comes with some side effects that you should know before you jump into taking it.
- Watch Your Liver. Cinnamon contains coumarin that can mess with your liver if you take too much of it. Go for Ceylon over Casia and consume it in small amounts to keep things safe.
- Mouth Trouble. Got sensitive gums or lips? Cinnamon might irritate them. If you notice any burning or sores, cut back.
- Blood Sugar Dips. This spice is great for lowering sugar levels. However, if you’re diabetic or on meds, it might lower them too much. Thus, you want to monitor your levels closely.
- Allergy Alert. Break out in hives or get itchy after cinnamon? You might be allergic. Keep an eye out for reactions like breathing difficulties too.
- Medication Mix. Don’t consume it in parallel with medications like blood thinners and antibiotics as the risk of side effects increases in this case.
How to Use It
Spice fans totally love Ceylon cinnamon. Why? It makes the flavor of your dishes and drinks more distinct. Check these delicious ways to add it into your diet.
- Morning Beverages. It makes your morning coffee, tea, or smoothie a way better.
- Oatmeal or Cereal. Add it to a bowl with your freshly cooked oatmeal/cereal. It’s a fantastic way to start your day.
- Use it for cookies, breads, and cakes. It’ll add that warm and sweet flavor.
- Spice up your meats, stews, and soups. You’ll love that depth of flavor.
- Fruit Topping. Sprinkle it over sliced apples, bananas, or pears in a healthy dessert or snack.
- Yogurt and Puddings. Mix it into plain yogurt or homemade puddings for a touch of sweetness. No need to add sugar here.
- Hot Cocoa. Stir some into your hot chocolate for a comforting, cinnamon-spiced drink.
Your imagination is the limit! Experiment with its mild and spicy flavor.
