Many sweet and savory dishes call for a dash of cinnamon, but very few recipes specify what type of cinnamon to use. This staple spice, commonly found in many kitchens across the globe, is available in several varieties. It's harvested from the bark of various species of cinnamon trees and has a long history of use in cooking and medicine.
Whether it's ground and used in baked goods or left whole and allowed to infuse into a decadent drink, cinnamon offers an unmistakable flavor. However, some species are better suited for sweet dishes, while others best complement savory meals. The primary differences lie in the chemical composition of the tree from which the cinnamon is harvested.
Cinnamomum cassia, commonly called cassia cinnamon or Chinese cinnamon, is primarily grown in Southeast Asia and is the most widely sold cinnamon in North America. It's more spicy than sweet, and it has a long-standing history of use in traditional medicine. There's a need for further research, but cassia has been linked to several pharmacological effects, including antitumor, anti-inflammatory, anti-diabetic, antibacterial, antiviral, and cardiovascular protective effects.
Cassia cinnamon is a dark red-brown color and typically has a very thick skin. Its spicy and slightly bitter taste can be a staple for many classic recipes, including ice creams, stewed fruit, chocolate, and certain pies.
Even with its many purported benefits, it's important to consume cassia cinnamon mindfully. This type of cinnamon contains high amounts of coumarins, a chemical compound that can be toxic in high doses. Some research suggests that a daily intake of more than 0.1 milligrams (mg) of cassia cinnamon per kilogram (kg) of body weight can affect one's blood coagulation profile if they are on certain blood thinners. Still, there is a need for more research to better understand cassia cinnamon's potential drug interactions.
Ceylon Cinnamon
Ceylon cinnamon, scientifically known as Cinnamomum verum and commonly called true cinnamon, is grown in Sri Lanka. Its bioactive properties have been linked to several health benefits, including anti-inflammatory, anticancer, and antilipidemic activities. While further research is warranted, findings so far suggest that Ceylon cinnamon could act as adjuvant therapy in managing chronic diseases.
Ceylon cinnamon is light brown in color and has a mild taste with hints of floral and citrus. It's not as accessible as cassia cinnamon, as it's often found in specialty grocery stores, but it adds wonderful flavor to a variety of foods. It's typically used in baking bread, pastries, and cinnamon rolls.
Consuming Ceylon cinnamon in large amounts may be unsafe during pregnancy, and little is known about its effects on lactation for those who are breastfeeding. Discuss the potential risk with your doctor before adding Ceylon cinnamon to your diet during pregnancy and postpartum.
Yet another type of cinnamon from the cassia tree is Korintje cinnamon, scientifically known as Cinnamomum burmannii. Korintje cinnamon is grown in Indonesia, and it has a thick skin that's light red-brown in color. It boasts a spicy, earthy flavor that's milder than other types, making it perfect for cookies, cinnamon rolls, and quickbread.
It's cheaper and easier to harvest than other species of cinnamon, which makes it very affordable and accessible to consumers. It's commonly found in your average grocery store and has been studied to highlight its many purported health benefits. For example, a small research study examined Korintje cinnamon and its effects on blood sugar control. Researchers found that adding this species of cinnamon to meals resulted in a significantly reduced post-prandial insulin response in overweight and obese participants.
Saigon Cinnamon
Saigon cinnamon, scientifically known as Cinnamomum loureiroi, originates from Vietnam and is another type of cinnamon from the cassia tree. It typically has high cinnamaldehyde and volatile oil contents, giving it a sharp and spicy taste ideal for baked oatmeal, cinnamon rolls, and coffee cakes.
Of all the cinnamon species, it has the richest flavor. Many people use Saigon cinnamon in smoothies, sprinkled on top of honey toast, and mixed into their morning oatmeal. However, you can also add it to savory meals, such as curries and lamb dishes. Some even simmer whole cinnamon sticks in milk or milk alternatives to create a soothing, warm beverage.
Of these four types of cinnamon, is one better than the rest? Or can the generic cinnamon you find at your local grocery store provide all the health benefits and flavor that you need? In reality, it all boils down to the recipe on the menu and how frequently it's consumed. Cassia cinnamon is best for those recipes that call for bold flavor, while Ceylon cinnamon is ideal for garnishing a delicate drink. But what about their influence on health?
Ceylon cinnamon may be best for overall health. It contains the smallest amounts of coumarin, a fragrant compound found in plants that may be linked to hepatotoxic effects when consumed in excess. Therefore, Ceylon cinnamon may be best for those who plan to consume cinnamon on a regular basis. Cassia cinnamon has been linked to coumarin levels above the recommended upper limits, which could lead to toxicity effects over time.
However, there is a need for more detailed research, and it's always important to remember that nutrition needs are very individualized. Choosing the best cinnamon should account for a holistic approach to wellness.
Tips for Consuming Cinnamon
Cinnamon is widely used in the kitchen, as it can make a great addition to sweet and savory dishes. Incorporating more cinnamon into a well-balanced diet can add potent flavor and many purported health benefits. Consider these tips for consuming cinnamon:
- Add it to an established morning routine: Sprinkle it on breakfast foods like oatmeal, yogurt parfaits, or toast.
- Use it in beverages: Stir cinnamon in hot beverages, such as tea, coffee, or hot chocolate. It can also make a delicious addition to nutrient-dense smoothies.
- Bake with cinnamon: Incorporate cinnamon into various baked goods, such as muffins, cookies, pies, and cakes.
- Sprinkle atop fresh fruit: Cinnamon pairs well with apples, bananas, and berries.
- Add it to savory dishes: Cinnamon can enhance the flavor profile of savory dishes like chili, curry, meat marinades, and roasted vegetables.
- Make a homemade spice blend: Combine ground cinnamon with other spices, such as nutmeg, ginger, and cloves, to give recipes a kick.
Small doses of cinnamon are generally considered safe for the average healthy adult, but some population groups may need to be mindful of their intake. The most common side effects reported with cinnamon intake or cinnamon supplements are gastrointestinal problems or allergic reactions.
Still, excessive consumption of cinnamon, especially cassia cinnamon, could result in high intakes of coumarin. While rare, overconsumption of coumarin-containing products could lead to hepatotoxicity (acute or chronic liver injury). Therefore, prolonged use could be a concern for those living with liver disease.
Cinnamon supplementation might also impact blood sugars, so those on diabetes medications should be mindful of their intake. Research has also linked cinnamon supplementation to positive effects on blood pressure, making it important to discuss intake with your doctor if you're on blood pressure medications.
Lastly, little is known about its safety during pregnancy and breastfeeding. Pregnant or breastfeeding individuals should consult their doctor before adding cinnamon to their diet.
A Quick Review
Cinnamon is a versatile spice, touted for its rich flavor and many potential health benefits. However, not all species of cinnamon are created equal. There are four main types of cinnamon: cassia, Ceylon, Saigon, and Korintje. Each has its own flavor profile and chemical composition. Cassia cinnamon is more readily available than Ceylon cinnamon, but it has a higher coumarin content, which can be toxic if consumed in significantly large doses.
That said, cinnamon is considered generally safe for the average healthy adult when consumed in moderation. It can elevate the nutrient profile and flavor of hundreds of sweet and savory recipes. The spice pairs well with many ingredients, including those used in pies, cookies, pastries, smoothies, oatmeal, and more!
