Cinnamon, the warming spice we all love and associate with the comforting and joyous festivities of Christmas, is an integral component in countless recipes, from the well-loved pumpkin spice lattes to mouthwatering cinnamon rolls and rich, aromatic spice cakes. Yet, you might be taken aback to learn that the cinnamon you’re using to infuse your homemade treats with delicious flavors might not be the “true” cinnamon after all.

The Roots of True Cinnamon

Cinnamomum verum, or as it is more commonly known, Ceylon cinnamon, traces its roots back to the bark of evergreen trees in the laurel family. Indigenous to Sri Lanka (formerly Ceylon, hence its name), Burma, and the Malabar coast of India, Ceylon cinnamon is also grown in South America and the West Indies.

Ceylon cinnamon stands out due to its delicate, sweet flavor, a characteristic that has made it a sought-after ingredient in culinary practices for centuries. It’s not just its delightful taste that makes it noteworthy; it once held a value surpassing that of gold and was used in various religious rituals across cultures.

Ceylon cinnamon has also made a name for itself in the world of medicine. Studies have highlighted its potential as an insulin mimetic, showcasing its potential health benefits. But when an ingredient is in high demand, a less expensive substitute is bound to emerge.

The “Imitator” Cassia Cinnamon

Enter the scene, Cinnamomum cassia or the “fake” cinnamon. This spice, like it’s high-end counterpart, is made from the bark of a tree from the same family. Cassia cinnamon, however, is more assertive and less delicate in flavor, not unlike the more outgoing cousin at family gatherings.

Cassia cinnamon is often used as a cheaper substitute for Ceylon cinnamon due to its wider availability across a larger territory. So if you’ve ever bought cinnamon sticks, chances are you’ve bought cassia. The FDA, despite recognizing the flavor, aroma, texture, and appearance differences, does not differentiate between cassia and Ceylon cinnamon.

Both cinnamon variants often arrive at our doorstep in small jars, sitting prettily on grocery store shelves. To the untrained eye, they look nearly identical. But if you pay close attention, you’ll notice subtle differences. Ceylon cinnamon is tan-brown, whereas cassia exhibits a more reddish-brown hue. This difference becomes more apparent when observing the bark; cassia bark is thicker, darker, and rougher than that of Ceylon cinnamon.

Further, there are three different types of cassia cinnamon: Chinese, Saigon, and Indonesian. Each of these types has a unique flavor profile. Chinese cassia, known for its strong and bitter taste, is often used medicinally in China. Saigon is very flavorful, almost spicy, and incredibly fragrant. Meanwhile, Indonesian cassia is sweet yet mild and is the variety most commonly found in American supermarkets.

Health Implications of Cinnamon

All cinnamon contains a compound known as coumarin. This compound can cause health risks if consumed regularly in high quantities, making it advisable to limit the intake of cassia cinnamon. One teaspoon of cassia contains 5.8-12.1 mg of coumarin, which surpasses the Tolerable Daily Intake set by the European Food Safety Authority. In contrast, Ceylon cinnamon contains much less of this potentially harmful compound.

Making the Right Choice: Ceylon vs Cassia

The differences between Ceylon and Cassia might lead you to wonder: how can you ensure you’re using the “real” cinnamon? The simplest way is to purchase Ceylon cinnamon sticks (clearly labeled as such on the packaging) and grind them yourself. This ensures that you know exactly what you’re adding to your hot chocolates or cinnamon-infused dishes.

Nutritional Profile of Cinnamon

Cinnamon is not just about taste; it’s also packed with various nutritional benefits. A tablespoon (approximately 7 grams) of ground cinnamon contains:

• Calories: 19
• Protein: 0.3 grams
• Fat: 0.1 grams
• Carbohydrates: 6.3 grams
• Fiber: 4.1 grams
• Sugar: 0.2 grams

This spice is also rich in calcium, iron, vitamin K, and manganese.

Health Benefits of Cinnamon

Cinnamon, especially the Ceylon variant, has been praised for numerous health benefits:

1. Blood Sugar Control: Cinnamon has been observed to have anti-diabetic effects. It can lower blood sugar levels and improve sensitivity to the hormone insulin, which is crucial for keeping our blood sugar levels balanced.
2. Anti-Inflammatory Properties: Inflammation is an essential body function for fighting infections and repairing tissue damage. However, chronic inflammation can be detrimental and lead to diseases. Cinnamon has been shown to have potent anti-inflammatory properties.
3. Antioxidant Activity: Cinnamon is loaded with powerful antioxidants, such as polyphenols, that protect the body from oxidative damage caused by free radicals.
4. Heart Health: Cinnamon has been linked with a reduced risk of heart disease, the world’s most common cause of premature death. In people with type 2 diabetes, cinnamon has been found to reduce levels of total cholesterol, LDL cholesterol, and triglycerides, while HDL cholesterol remains stable.

The Spice of Life

Cinnamon, a spice that has been used for centuries for its unique flavor and medicinal properties, can be a worthwhile addition to your pantry. However, understanding the differences between Ceylon and cassia cinnamon can help ensure you’re using a spice that not only elevates the flavor of your dishes but also provides maximum health benefits.