Ceylon cinnamon, also known as Cinnamomum verum or "true cinnamon," contains valuable active compounds such as cinnamaldehyde and eugenol, which have proven health benefits. It can regulate blood sugar levels, reduce inflammation, and has antioxidant properties. Compared to Cassia cinnamon, this variety contains significantly less coumarin, making it gentler on the liver when consumed over a long period of time.

1. Real cinnamon - briefly explained

Ceylon cinnamon, botanically known as Cinnamomum verum, originates from Sri Lanka, where it has been cultivated for centuries. The cinnamon tree grows in a tropical climate and requires rich, well-drained soil. After about two to three years, the young shoots are harvested, the outer bark removed, and the inner bark laid out in the sun to dry. This creates the fine, aromatic cinnamon, which is considered to be of the highest quality. Sri Lanka remains the main producer of Ceylon cinnamon, which is largely produced by hand.

Its active ingredients include cinnamaldehyde, eugenol, linalool, and various terpenes. These compounds are not only responsible for the characteristic aroma and flavor, but are also associated with health properties. One of the most prominent health benefits is its ability to regulate blood sugar levels. Studies suggest that consuming this spice can improve insulin sensitivity and positively influence blood sugar levels in people with diabetes.

It is also valued for its anti-inflammatory and antioxidant properties.

Real cinnamon has many uses. It can be used as cinnamon sticks or cinnamon powder to add an aromatic touch to food and drinks. The recommended daily dosage is usually between 1 and 2 grams (approximately 1/2 to 1 teaspoon). However, it is important not to exceed the daily intake of 5 grams, as larger amounts can cause undesirable side effects such as liver damage.

2. What active ingredients are included?

Cinnamaldehyde: This is one of the main compounds in cinnamon, giving it its characteristic aroma. Cinnamaldehyde is also responsible for some of cinnamon's health benefits, including its possible anti-inflammatory and antioxidant properties.

Eugenol: Another important component is eugenol, which is also found in clove oil. Eugenol is known for its anti-inflammatory and pain-relieving properties and contributes to the overall effect.

Linalool: This is a fragrant compound found in essential oils that imparts a pleasant smell. Linalool can have calming properties and is sometimes valued for its relaxing effects.

Terpenes: Terpenes are a diverse group of organic compounds found in many plants and can exhibit a wide range of biological activities.

In addition to these main active ingredients, cinnamon contains a number of other compounds such as coumarins, phenols and flavonoids, which may also contribute to the overall effect.

3. Ceylon Cinnamon Effects and Benefits

Studies suggest that Ceylon cinnamon can improve insulin sensitivity and thus contribute to blood sugar control in people with diabetes. One such study showed that consuming 1-6 grams of cinnamon daily for 40 days significantly reduced fasting blood sugar levels in people with type 2 diabetes. The improved blood sugar levels can be attributed to increased insulin action in the body, which in turn reduces insulin resistance. Ceylon cinnamon could therefore play a supportive role in the treatment of diabetes, especially as an adjunct to drug therapy. However, further research is needed to determine the exact mechanisms and optimal dosage.

In addition, its anti-inflammatory properties are valued because they can help reduce inflammation in the body. Chronic inflammation is associated with many diseases (e.g., cardiovascular disease, arthritis, autoimmune diseases).

Cinnamomum verum is also rich in antioxidants, which can protect cells from oxidative stress and free radical damage. This may help slow the aging process and reduce the risk of chronic diseases.

Another potential benefit is its support for heart health. Studies suggest that regular consumption of cinnamon can lower cholesterol levels and reduce the risk of cardiovascular disease.

In addition, it is said to have antibacterial and antimicrobial properties that can help fight infections in the body.

Despite these potential benefits, it is important to note that further research is needed to determine the exact mechanisms and optimal dosage for specific health benefits.

4. Ceylon Cinnamon Use and Dosage

Dosage forms:

Powder: Ceylon cinnamon has a slightly sweet taste and is often used in powder form, which can be easily stirred into warm beverages like tea or coffee. It can also be sprinkled into smoothies, yogurt, rice pudding, or muesli.

Cinnamon stick: You can also use whole pieces of cinnamon by boiling them in teas or soups to enhance the flavor.

Dietary supplements: Cinnamon powder is processed into capsules or tablets that provide a standardized dosage. These are convenient for people who want to control the exact amount.

Dosage and daily intake:

The recommended dosage of Ceylon cinnamon is typically between 1 and 2 grams per day, which is approximately half to one teaspoon.

It is important to limit the daily intake of Ceylon cinnamon to a maximum of 5 grams, as larger amounts could potentially cause unwanted side effects.

5. Ceylon cinnamon side effects and risks

It's crucial to use high-quality Ceylon cinnamon to reap the full health benefits and avoid contaminants. Organic cinnamon from Sri Lanka (the island of Ceylon) or Madagascar, which is produced under controlled organic quality, is best.

People with existing health conditions such as liver disease or gastrointestinal problems should seek medical advice before using Ceylon cinnamon. Pregnant or breastfeeding women should be especially careful, as high doses of cinnamon can induce labor.

It's important to consider potential drug interactions, especially if you're taking blood thinning or blood sugar control medications. Monitor your reaction to this product and discontinue use if you experience adverse symptoms such as allergic reactions or stomach upset.

6. Frequently asked questions

What is the difference between Ceylon cinnamon and Cassia cinnamon?

The main difference between Ceylon cinnamon and Cassia cinnamon lies in the content of coumarin, a natural substance found in cinnamon. Ceylon cinnamon contains only small amounts of coumarin, while Cassia cinnamon has higher levels.

How can you distinguish Cassia cinnamon from Ceylon cinnamon?

Cassia cinnamon is visually distinct from Ceylon cinnamon, as it has a thicker, rougher bark, while Ceylon cinnamon has a thinner, finer bark. Differences are also noticeable in aroma and flavor: Cassia has a stronger, sharper flavor and a more intense aroma, while Ceylon cinnamon is known for its finer, milder taste. When purchasing, pay attention to the label, as Ceylon cinnamon is often referred to as "true cinnamon" and is generally more expensive than commercially available cinnamon.

What does ground Ceylon cinnamon sticks taste like?

Ground Ceylon cinnamon powder has a delicate, sweet and slightly spicy taste with a hint of citrus aromas.

What can you use Ceylon cinnamon for?

Ceylon cinnamon has a wide range of uses, including refining baked goods, desserts, beverages like tea or coffee, and savory dishes like curries. It can also be used in smoothies or as a spice in muesli and yogurt.

What valuable ingredients does its powder provide me with?

Ceylon cinnamon powder provides valuable compounds such as cinnamaldehyde, eugenol, linalool, and terpenes. These compounds contribute to its characteristic flavor and potential health benefits, including blood sugar control, anti-inflammatory effects, and antioxidant effects.

Is consuming cinnamon dangerous?

Consuming cinnamon, especially Cassia cinnamon, which contains higher amounts of coumarin, can be a concern, as large amounts can cause liver damage. Ceylon cinnamon, which contains only small amounts of coumarin, is therefore a safer option for regular consumption.

How much cinnamon can you eat per day?

The recommended daily intake of cinnamon is typically between 1 and 2 grams per day. This corresponds to approximately half to one teaspoon of ground cinnamon. It is recommended to limit the daily intake to a maximum of 5 grams.

What side effects can occur from an overdose?

As mentioned, an overdose of cassia cinnamon can cause liver damage. Other possible side effects include allergic reactions, gastrointestinal upset, and increased bleeding tendencies.

Can I eat cinnamon during pregnancy?

During pregnancy, cinnamon should be consumed in moderation. Small amounts, such as those used to season food, are considered safe. Larger amounts should be avoided, as it contains higher levels of coumarin, which can be potentially harmful.

Can I drink cinnamon tea while breastfeeding?

It is recommended to be cautious when consuming cinnamon while breastfeeding. Consuming cinnamon in moderation, such as seasoning food or beverages, is generally considered safe. However, large amounts or regular consumption of cinnamon should be avoided while breastfeeding, as this could affect the baby.

7. Conclusion:

Ceylon cinnamon, also known as "true cinnamon," offers numerous health benefits thanks to its active ingredients such as cinnamaldehyde and eugenol, including blood sugar regulation, anti-inflammatory effects, and antioxidant properties. Compared to cassia cinnamon, it contains less coumarin, making it safer for regular consumption. The recommended dosage is 1-2 grams per day, with a maximum of 5 grams not to be exceeded to avoid potential side effects. However, caution is advised during pregnancy, breastfeeding, and when taking certain medications.

References

Gruenwald J, Freder J, Armbruester N. Cinnamon and health. Crit Rev Food Sci Nutr. 2010;50(9):822-834. doi:10.1080/10408390902773052

Ranasinghe P, Pigera S, Premakumara GA, Galappaththy P, Constantine GR, Katulanda P. Medicinal properties of 'true' cinnamon (Cinnamomum zeylanicum): a systematic review. BMC Complement Altern Med. 2013;13:275. Published 2013 Oct 22. doi:10.1186/1472-6882-13-275

Silva ML, Bernardo MA, Singh J, de Mesquita MF. Cinnamon as a Complementary Therapeutic Approach for Dysglycemia and Dyslipidemia Control in Type 2 Diabetes Mellitus and Its Molecular Mechanism of Action: A Review. Nutrients. 2022;14(13):2773. Published 2022 Jul 5. doi:10.3390/nu14132773