Ceylon vs cassia cinnamon: both come from the bark of a tree and both taste wonderful, but they are not the same spice, and the difference matters for your health.
Quick answer: In the Ceylon vs cassia cinnamon comparison, Ceylon is usually the better choice for regular, everyday use because it contains only trace amounts of coumarin, a natural compound that can harm the liver in large amounts. Both types contain antioxidants, and research on cinnamon and blood sugar is promising but still mixed. Cassia is cheaper and stronger in flavor, and is fine in normal cooking amounts.
Many of us spend more time indoors and move less than we used to, and that has a real impact on our health.
People gain weight, which can lead to higher blood sugar levels and high cholesterol. Over time, high blood sugar levels can damage your organs. When it affects the kidneys, this is known as diabetic nephropathy.
So if you are a person who has high blood sugar, you have good reason to care about your health and work with your doctor to protect it. We are here to share some simple, natural ways to support your health along the way. Have you heard about Cinnamon?
What is Cinnamon?
Cinnamon is a type of spice derived from the bark of an evergreen tree. The spice is made by peeling away the outer layers of the bark and then grinding the inner wood to a powder. It has a sweet, woodsy flavor and a warm, spicy aroma.
Cinnamon is commonly used in sweet dishes, such as pies, cookies, and cakes. It is also used in savory dishes, such as curries and stews.
In addition to Cinnamon’s culinary uses, it has a long history of traditional use. It is thought to help support healthy blood sugar levels and circulation.
Types of Cinnamon: Ceylon and Cassia
There are two main types of Cinnamon: Ceylon and cassia. Let’s know a little about both types further.
1. Ceylon Cinnamon
Ceylon cinnamon, or true Cinnamon, is the most prized type of Cinnamon. Ceylon cinnamon is light in color with a sweeter, more delicate flavor than cassia cinnamon. Cassia cinnamon has a dark color and a more intense, spicy flavor.
Ceylon cinnamon is also the healthiest kind of Cinnamon, as it is low in calories and high in antioxidants. Plus, it has anti-inflammatory properties, which may help support a healthy inflammatory response throughout the body. If you’re looking for a delicious and healthy way to add some spice to your cooking, give Ceylon cinnamon a try! (It’s also the cinnamon we pair with berberine in our Berberine formula.)
2. Cassia Cinnamon
Also known as Regular Cinnamon, cassia is another type of Cinnamon. It has a strong flavor, and people often use it in flavoring drinks. Cassia cinnamon is also high in antioxidants, which can help protect your cells from oxidative stress.
Ceylon vs. Cassia: Which Cinnamon Has More Health Benefits?
Ceylon cinnamon is thought to have health benefits that cassia does not. Ceylon cinnamon may help support healthy blood sugar levels and has anti-inflammatory properties.
Cassia is also high in coumarin, which can cause liver damage in high doses. If you are looking for Cinnamon with health benefits, Ceylon is the better choice.
However, if you are looking for Cinnamon with a stronger flavor, cassia is a better choice. Cassia is also cheaper than Ceylon cinnamon.
If you are not sure which Cinnamon type to choose, it is best to start with cassia and then move on to Ceylon if you want a more delicate flavor.
Health Benefits of Cinnamon
Cinnamon has been traditionally used to support blood sugar control and insulin sensitivity, and a growing body of human clinical trials has studied this use.
Cinnamaldehyde, the main active compound in cinnamon, appears to activate the insulin receptor. It may mimic some of the action of insulin in cells, influence the genes the liver uses to make glucose (hepatic gluconeogenesis), and in fat cells, encourage the release of adiponectin.
The liver is one of the key sites where changes in blood sugar levels are managed and adjustments made to maintain balance. When we eat carbohydrates, our digestive system breaks them down into simple sugars that enter the bloodstream. The pancreas then detects rising blood sugar levels and responds by secreting insulin, a hormone that helps clear the blood sugar.
Insulin also signals cells throughout the body to take up glucose from the bloodstream and use it for providing energy or storing it as glycogen or fat. When blood sugar levels are too high, as in people with diabetes, the body becomes less responsive to insulin, and blood sugar levels can become uncontrolled.
Studies in people with type 2 diabetes suggest cinnamon may help improve blood sugar control. It appears to activate the insulin receptor and increase glucose uptake into cells. It may also help blunt the post-meal rise in blood sugar levels, hopefully reducing the need for excess insulin production and helping with appetite.
Cinnamaldehyde also has wide-ranging effects on other molecules in the body, which is why researchers are studying it in relation to brain health, including Alzheimer’s disease. In lab studies, it can switch on genes that produce antioxidants that protect cells from damage by free radicals.
The amount of cinnamaldehyde in everyday Cinnamon is fairly low, so most of the research on cinnamon’s benefits has used whole sticks, ground powder, or concentrated extracts.
Conclusion
Cinnamon has been used as a medicine, food flavoring, and preservative for thousands of years.
Cinnamon is high in antioxidants, which scavenge harmful toxins and byproducts that can damage cells. This may help support a healthy inflammatory response, heart health, and healthy blood sugar levels.
In addition to being a potent antioxidant, Cinnamon is also anti-microbial in nature, with strong antifungal properties. It may also help support healthy blood sugar levels after meals. If you want more ideas, read our top lifestyle changes to improve your blood sugar levels and the health benefits of berberine.
Frequently Asked Questions
Q. Does cinnamon burn belly fat?
Ans. There are some small studies on the fat loss properties of Cinnamon, and they suggest that people who take 1 gram (1/4 teaspoon) of Cinnamon twice daily may lose more weight than those following the same diet plan without this common kitchen spice.
Q. How can you tell Ceylon and cassia cinnamon apart?
Ans. Ceylon sticks are light tan, thin and papery, with many soft layers rolled together like a cigar, and they crumble easily. Cassia sticks are darker reddish-brown, thick and hard, usually with a single curled layer. Ground cinnamon is harder to tell apart, so check the label for Cinnamomum verum (or zeylanicum) for Ceylon; cinnamon that does not say which type it is is usually cassia.
Q. How much cassia cinnamon is too much?
Ans. European food safety authorities set a tolerable daily intake for coumarin of 0.1mg per kilogram of body weight. Because the coumarin in cassia varies widely, about a teaspoon a day can be enough to go over that limit for some adults, while Ceylon contains only trace amounts. People with liver conditions, and anyone taking medication for blood sugar, should talk to their doctor before eating large amounts of cinnamon or taking it as a supplement.
Q. What should I look for in a cinnamon supplement?
Ans. Look for a label that names the type of cinnamon (Ceylon, or Cinnamomum verum) and states the amount per serving, along with third-party testing for purity and no unnecessary fillers. Ancient Bliss Berberine includes 100mg of organic Ceylon cinnamon per serving alongside 1200mg berberine HCl, 100mg bitter melon and 50mg green tea extract. Ancient Bliss products are third-party tested. It is herbalist-formulated and made in the USA.
Q. Is it good to drink Cinnamon every day?
Ans. Excess of everything is bad. But yes, making Ceylon Cinnamon a regular part of your daily diet may offer real benefits for your health. As with any supplement, check with your healthcare provider before starting a cinnamon supplement, especially if you're pregnant, nursing, or take medication for blood sugar.
