Cassia Cinnamon VS Ceylon Cinnamon 

Hey mamas, I know how much we all love cinnamon in our homes- whether it’s sprinkled on oatmeal, stirred into your latte, or baked into a batch of fresh cookies. That sweet, spicy smell fills the house with comfort and love, right? But did you know there’s more than one type of cinnamon? And here’s the thing – one of them might not be as safe as you think, especially for our little ones.

Let’s discuss the two main types of cinnamon you’ll find at the store: cassia and Ceylon. Both are yummy and have health benefits, but they’re not created equal. I’ll explain the difference so you can make the best choice for your family’s health. 

What’s the big deal about cinnamon anyway?

Cinnamon is made from the inner bark of the Cinnamomum tree. When the bark is dried, it curls up into cinnamon sticks, which are either ground into powder or used whole. Cinnamaldehyde is a compound that gives cinnamon its signature flavor and aroma. But it also has some pretty impressive health benefits, like supporting healthy blood sugar levels, boosting brain health, and even fighting inflammation.

Here is where things get interesting: There are two main types of cinnamon you’ll find on store shelves. Cassia cinnamon (the regular/ common kind) and Ceylon cinnamon (the “true” cinnamon”). And Mama, let me tell you, there’s a big difference between the two. 

Cassia Cinnamon: The common (but risky) choice

Cassia cinnamon is what most of us are probably familiar with. You’ll typically find it in the spice aisle at your local supermarket. This variety comes from the Cinnamomum cassia tree, which grows mainly in China and other parts of East Asia. Cassia is a darker, reddish-brown cinnamon with a strong, spicy flavor -you know, the one that packs a punch when you sprinkle it on toast?

But here’s the kicker: Cassia contains something called coumarin. This is a naturally occurring substance that can be harmful in large amounts. In fact, cassia has a pretty hefty amount of it- around 7-18mg per teaspoon. Why does that matter? The tolerable daily intake of coumarin is about 0.05 mg per pound of body weight. For a 150-pound adult, that means you should stick to about 7.5 mg of coumarin per day – and a single teaspoon of cassia can easily exceed that amount! 

Why should you care about coumarin?

So, what’s the big deal about coumarin? Well, mama, it’s not something you want to mess with. High levels of coumarin can be really hard on the liver, leading to liver damage, especially if you consume it in high doses or over time. There have even been cases where people developed liver issues after taking high amounts of cassia cinnamon. Some animal studies suggest coumarin might increase the risk of cancer, though the research isn’t definitive for humans. Either way, I’d rather not take the risk, especially when I’m feeding this spice to my kiddos.  

Ceylon Cinnamon: The safer, healthier option

Now, let’s talk about the Ceylon cinnamon- often called “true cinnamon”. This variety is made from the inner bark of the Cinnamomum verum tree, which is native to Sri Lanka and southern India. Ceylon cinnamon is lighter in color, tan-brown, and has a much milder flavor than cassia. It’s the kind of cinnamon that’s perfect for desserts or sprinkled on top of fruit!

Here’s the important part: Ceylon cinnamon has almost NO coumarin (just a trace amount, about 0.0004%). This means that consuming regularly is way safer, especially if you use it in large amounts or for medicinal purposes. Ceylon cinnamon also has a whole bunch of health benefits that are perfect for our families:

• Rich in antioxidants: These help fight free radicals that can cause damage in our bodies.
• Anti-inflammatory: This is great for fighting everyday inflammation and/or soothing your body after a workout or after a long, hard day.
• Supports healthy blood sugar: This is great for keeping energy levels up and avoiding any blood sugar spikes.
• Supports heart health: It is perfect for keeping your whole family’s ticker in check.
• Supports brain health: Keeping our minds sharp and alert – young or old!
• Fights bacteria and fungi: It has natural antibacterial and antifungal properties. 

So, if you’re making cinnamon rolls, adding it to your smoothie, or sprinkling it in your tea, Ceylon is the way to go! It’s the cinnamon with the most benefits and the least risk.  

Which one should I buy for my family?

Now that you know the difference, you’re probably wondering which cinnamon to buy for your family. Here’s the deal: Ceylon cinnamon is definitely the safer choice, especially if you plan on using it frequently or in higher amounts. Sure, it is a bit more expensive and harder to find, but it’s worth it for you and your family’s health, especially if you will be using it in baking or cooking.

Cassia cinnamon is cheaper and more common, but it also contains coumarin, which isn’t something you want to consume in large amounts. If you love cinnamon and use it often, it might be time to make the switch to Ceylon for peace of mind! 

Bottom line: Go for Ceylon cinnamon if you can!

At the end of the day, both types of cinnamon are tasty and have some health benefits, but if you’re using cinnamon a lot in your family’s meals or taking it as a supplement, I’d absolutely recommend going for Ceylon! It’s safer, packed with health benefits, and gives you the peace of mind you need when cooking for your loved ones.
So, what do you think mama? Have you used Ceylon cinnamon before? Are you going to make the switch now? 

Stay healthy and happy cooking!