Ceylon vs. Cassia Cinnamon: The Spice That's Not Created Equal

When you reach for that jar of cinnamon in your spice rack, you might be surprised to learn that not all cinnamon is created equal. In fact, there are two main types of cinnamon: Ceylon (Sri Lankan) and Cassia. Understanding the differences between these two varieties can have significant implications for your health and culinary experiences.

Ceylon Cinnamon: The True Cinnamon

Ceylon (Sri Lankan) cinnamon, often referred to as "true cinnamon," is primarily grown in Sri Lanka. This variety is prized for its delicate flavor, lighter color, and distinctive shape. But beyond its culinary appeal, Ceylon cinnamon offers numerous health benefits that make it a superior choice.

Cassia Cinnamon: The Common Variety

Cassia cinnamon is the more common variety found in most supermarkets, particularly in North America. While it shares some similarities with Ceylon cinnamon, there are crucial differences that set it apart.

Why Cassia Cinnamon Can Be Problematic

The main concern with Cassia cinnamon is its high coumarin content. Coumarin is a plant compound that can be harmful when consumed in large amounts.

1. Liver Damage Risk: Consuming too much Cassia cinnamon can potentially lead to liver damage due to its high coumarin content.
2. Blood Thinning Interference: High levels of coumarin in Cassia cinnamon can interfere with blood-thinning medications.
3. Allergic Reactions: Some individuals may experience allergic reactions or gastrointestinal symptoms from consuming Cassia cinnamon.

The Coumarin Comparison

The difference in coumarin content between Ceylon and Cassia cinnamon is striking:

• Cassia cinnamon contains approximately 1% coumarin.
• Ceylon cinnamon contains only 0.004% coumarin, which is 250 times less than Cassia.

To put this into perspective, consuming just 1-2 teaspoons of Cassia cinnamon could potentially exceed the daily safe limit for coumarin intake.

Making the Right Choice

Given the significant differences between Ceylon and Cassia cinnamon, it's clear that Ceylon is the safer and healthier option, especially if you consume cinnamon regularly or in large amounts. While both varieties can be enjoyed in moderation, those who use cinnamon for its health benefits or as a supplement should opt for Ceylon cinnamon to avoid the potential risks associated with high coumarin intake. In conclusion, when it comes to cinnamon, choosing Ceylon over Cassia is a simple way to enhance both the flavor of your food and the benefits to your health. Next time you're shopping for cinnamon, look for "Ceylon", "Sri Lankan" or "true cinnamon" on the label to ensure you're getting the best this aromatic spice has to offer.