Ceylon vs. Cassia: Understanding the Differences in Cinnamon Types
Ceylon vs. Cassia — Not All Cinnamon Is Created Equal
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Understanding Cinnamon
Cinnamon isn’t just a beloved spice for its sweet aroma and flavor—it also brings various health benefits. But did you know that not all cinnamon is the same? The spice comes from the inner bark of the Cinnamomum tree and is available mainly in two types: Cassia and Ceylon.
When the inner bark is dried, it curls into what we know as cinnamon sticks (or quills). These can be ground into powder or turned into an extract. The magic lies in tiny amounts of essential oils like cinnamaldehyde, which provide not only that distinct flavor but also many of cinnamon’s health perks.
Cassia Cinnamon: The Common Choice
Cassia comes from the Cinnamomum cassia tree, sometimes called Chinese cinnamon, and is widely used across Eastern and Southern Asia. It has a dark reddish-brown color, thicker bark, and a stronger, spicier flavor because about 95% of its essential oil is cinnamaldehyde.
It’s the variety you'll mostly find in supermarkets due to its lower cost. However, its high cinnamaldehyde content means it also carries more coumarin—a compound that can be toxic when taken in large amounts.
Ceylon Cinnamon: The “True” Cinnamon
Native to Sri Lanka and parts of India, Ceylon—or “true cinnamon”—is made from the inner bark of the Cinnamomum verum tree. With its tan-brown color and delicate, soft layers, it is prized for its mild, naturally sweet flavor and is a favorite among chefs for desserts and fine dishes.
Although slightly more expensive than cassia, Ceylon cinnamon contains far less coumarin (about 250 times less), making it the safer choice if you use cinnamon regularly.
Cinnamon and Diabetes: What You Need to Know
Both types of cinnamon have been studied for their potential benefits in helping to control blood sugar levels—a crucial aspect for those with diabetes. Animal and human studies suggest that cinnamon can help reduce sugar spikes, enhance insulin sensitivity, and improve other markers linked to insulin resistance.
Most human studies have focused on cassia, using doses between 1 to 6 grams per day, with promising results and minimal side effects. Still, if you’re planning on incorporating large amounts of cinnamon into your diet, safety is key.
The Coumarin Concern
Coumarin—a naturally occurring compound in some plants—can be harmful if consumed in excess. In cassia cinnamon, coumarin levels are much higher, making it easy to exceed daily recommended limits with just a teaspoon or two. On the other hand, Ceylon cinnamon contains only trace amounts, making it a much safer option for habitual use.
Take Home Message
In summary, both Ceylon and cassia cinnamon offer health benefits and enhance your meals with their unique flavors. However, if you use cinnamon regularly or take supplements, Ceylon cinnamon is the wiser, safer choice thanks to its lower coumarin levels. So the next time you reach for that spice jar, consider which one better fits your lifestyle and health needs.
Have you ever wondered how a simple spice could make such a difference? Try incorporating Ceylon cinnamon into your recipes and see if you notice a change!