Navigating Cinnamon Varieties: Health Benefits and Risks

Varieties and Risks: Cassia vs. Ceylon Cinnamon in Health and Toxicity

Can Cinnamon Aid in Weight Loss? Cinnamon, a widely used spice in various culinary creations, has garnered attention for its potential in aiding weight loss. Derived from the inner bark of trees within the Cinnamomum genus, it has been a staple ingredient in cooking for millennia, tracing back to Ancient Egypt.

There are two primary types of cinnamon in use today: Ceylon cinnamon, also known as “true” cinnamon, and the more prevalent Cassia cinnamon.

Regarding its nutritional content, according to the U.S. Department of Agriculture (USDA), a teaspoon of ground cinnamon contains carbohydrates, calcium, magnesium, phosphorus, vitamin C, vitamin A, vitamin B, and vitamin K.

Health Benefits

Cinnamon boasts various health benefits attributed to its compounds, including cinnamaldehyde, cinnamate, and cinnamic acid, providing antioxidant, anti-inflammatory, anti-diabetic, and anti-microbial properties.

These properties contribute to mitigating oxidative stress caused by free radicals, which has been linked to numerous health issues like diabetes, heart disease, and obesity, among others.

Cinnamon’s potential in aiding weight loss lies in several mechanisms. It has shown anti-diabetic properties by regulating blood sugar levels and enhancing cellular sensitivity to insulin, crucial for glucose utilization.

Moreover, cinnamon slows the absorption of sugar from high-carbohydrate meals by inhibiting digestive enzymes. Its high fiber content promotes satiety, potentially reducing food cravings and aiding metabolism, which might require more energy to process cinnamon than other foods.

Cinnamon for Blood Pressure and Cholesterol

Research suggests that cinnamon supplementation could significantly improve various components of metabolic syndrome, a cluster of conditions like insulin resistance, high blood pressure, and abnormal cholesterol levels often associated with obesity.

While animal studies have demonstrated potential weight reduction with cinnamon consumption, particularly due to cinnamaldehyde’s effects on food intake, human trials are necessary to ascertain similar outcomes.

Anti-inflammatory Properties

Cinnamon, derived from tree bark, is often considered healthy due to its anti-inflammatory properties and antioxidants like cinnamaldehyde. These compounds may reduce the risk of heart disease and inflammation. The Mediterranean diet, emphasizing spices like cinnamon, is praised for its heart-healthy benefits, unlike many American diets that lack such potent antioxidants due to reliance on packaged foods.

Cinnamon for Diabetes

Studies suggest cinnamon might aid in lowering blood sugar levels in Type 2 diabetes patients. However, it’s not a replacement for standard treatment, according to the American Diabetes Association. Evidence indicates that it could potentially reduce cholesterol levels, but its usage as a treatment isn’t confirmed due to variations in dosage and duration.

Different types of cinnamon are available, with Cassia cinnamon being more common and affordable for baking, while Ceylon cinnamon, known for its fragrant scent, is less common and usually found in specialty stores. However, Cassia cinnamon contains coumarin, which in large amounts can be toxic and cause liver injury. While baking with it is unlikely to reach toxic levels, caution is advised with concentrated supplements, where coumarin content might vary.

Uses in Cooking

Besides its use in desserts, it finds its way into savory dishes like cinnamon-thyme chicken or spicy lamb and veggie shepherd’s pie.

Some studies have highlighted the potential health benefits of cinnamon, suggesting its inclusion in meals, as shared by Dietitian Candace O’Neill RD, LDN, emphasizing its versatility and potential for enhancing overall health when incorporated wisely into a diet.

When using cinnamon in cooking, it’s commonly found as ground powder in grocery stores. Its sticks or tea are alternative options, and cinnamon oil is used for flavoring candies or beverages like hard cider. While its essential oil exists, it’s not recommended for health purposes as most studies focus on dried cinnamon or supplements.

Cinnamon, available in various forms, serves as a versatile ingredient in both sweet and savory culinary creations. For instance, employing a cinnamon stick as a decorative element in warm apple cider enhances its flavor profile. A sprinkle of ground cinnamon on popcorn or other savory snacks provides a delightful zest. Furthermore, the classic combination of it and sugar makes it a perfect addition to toast, baked goods, and desserts.

For those seeking simplicity in meal preparation, incorporating it into smoothies, yogurt, or oatmeal can elevate their taste and satisfaction. According to O’Neill, this addition not only imparts delicious sweetness but also enriches the flavor profile, potentially offering health benefits.

“It’s a valuable inclusion in your dietary habits, serving as a helpful alternative to added sugars,” suggests O’Neill. “Its inherent sweetness can counterbalance bitterness in recipes or add an extra dimension to a dish.”

Safety Considerations

Cinnamon supplements seem generally safe within the usual quantities used in culinary applications as a spice or flavor enhancer. However, prolonged usage or larger quantities might lead to side effects, primarily gastrointestinal issues or allergic reactions.

The presence of coumarin, a compound in Cassia cinnamon, raises concerns about liver health. Certain Cassia cinnamon products contain elevated coumarin levels. Although typical consumption levels usually don’t pose significant issues, prolonged use, especially for individuals with liver conditions, could potentially be problematic.

Insufficient information exists regarding the safety of using Cassia cinnamon during pregnancy or breastfeeding. Concerning Ceylon cinnamon, its consumption during pregnancy in quantities surpassing typical food levels might be unsafe. Similarly, there is limited knowledge about the safety of utilizing Ceylon cinnamon while breastfeeding, especially in quantities beyond those commonly found in foods.

It’s essential to note that it should not replace conventional medical treatment or be relied upon to postpone seeking medical attention, particularly for individuals with health conditions like diabetes.

Sources:

Cleveland Clinic. (2021). The Benefits of Cinnamon. (https://health.clevelandclinic.org/benefits-of-cinnamon/) . Accessed November 14, 2023

Betsaida B. Laguipo, A. Does Cinnamon Help with Weight Loss?. News Medical Life Sciences. (https://www.news-medical.net/health/Does-Cinnamon-Help-with-Weight-Loss.aspx). Accessed November 10, 2023

Sheikh, Z. (2023). Cinnamon: Health Benefits and Side Effects. WebMD. (https://www.webmd.com/diet/supplement-guide-cinnamon). Accessed Nov. 10, 2023

National Centre for Complementary and Integrative Health. Cinamon. (https://www.nccih.nih.gov/health/cinnamon). Accessed November 13, 2023