Ceylon Cinnamon vs. Cassia Cinnamon: Which Is Better?

Ceylon cinnamon vs. cassia cinnamon—what’s the difference between them, and which one is better? 

While both Ceylon and cassia cinnamon help support balanced blood sugar levels and reduce inflammation, they differ in potency, flavor profile, and culinary uses. 

Discover the primary differences between these two cinnamon varieties and learn how to incorporate this aromatic spice into your routine to maximize its health benefits. 

What is cinnamon?

Cinnamon, one of the most cherished spices worldwide, is derived from the delicate inner bark of various cinnamon tree species belonging to the Cinnamomum genus. 

Known for its warm, spicy aroma, cinnamon has been used for millennia to enhance the flavor of sweet and savory dishes, prepare medicinal remedies to support health, and even for ceremonial purposes.

Ancient Egyptians used cinnamon for its preservative and antimicrobial properties, while later civilizations valued it in perfumes, incense, and as a luxury spice for flavoring foods.

Cinnamon was once considered more precious than gold, valued for its use in embalming and as a sacred offering to the gods in ancient civilizations.

In addition to adding aromatic notes to food, cinnamon is a rich source of antioxidants, anti-inflammatory compounds, and essential nutrients that have been found to help regulate blood sugar levels, improve heart health, and support brain function.

Watch the video below to learn how cinnamon can help support insulin sensitivity.

Ceylon cinnamon vs. cassia cinnamon

While there are hundreds of cinnamon varieties, two of the most popular and widely available options are Ceylon cinnamon and cassia cinnamon.

Let’s take a look at how these two types of cinnamon differ.

Ceylon cinnamon

Ceylon cinnamon is derived only from the Cinnamomum verum tree and is often referred to as true cinnamon. 

True Ceylon cinnamon is prized for its subtle sweet flavor and soft, crumbly texture. Ceylon cinnamon sticks have a pale tan color and are rolled into brittle quills with multiple layers.

Compared to other cinnamon varieties, Ceylon cinnamon contains lower levels of cinnamaldehyde and a crystalline compound called coumarin, both of which contribute to cinnamon's distinctive pungent flavor.

Due to its mild taste, Ceylon cinnamon is often preferred for sweet and delicate dishes, making it an ideal choice for desserts, beverages, and light savory recipes.

Cassia cinnamon

Cassia cinnamon, also known as Cinnamomum cassia or Chinese cinnamon, includes several varieties, with Korintje cinnamon being one of the most common. 

Cassia cinnamon sticks are dark brown, with quills consisting of a single, thick rolled layer. 

Its exceptionally high coumarin content gives cassia cinnamon a stronger flavor, which is ideal for hearty meals such as stews, curries, and other savory dishes. 

Cassia cinnamon is the most commonly available variety in supermarkets and is relatively inexpensive compared to other types of cinnamon. However, its bold flavor can be overwhelming for lighter recipes that are better suited for Ceylon cinnamon.

Which type of cinnamon is better?

Ceylon cinnamon is often considered the healthier option due to its lower coumarin content, which can harm the liver in high doses. That said, studies have shown that coumarins also have beneficial effects.

According to research published in the European Journal of Pharmaceutical Sciences, coumarins offer a wide range of bioactive properties, including potential anticoagulant, antibacterial, anti-inflammatory, antioxidant, antitumor, and antiviral effects.

The researchers also noted that coumarin can help reduce the risk of cancer, neuronal health issues, and cardiovascular disease.

In general, Ceylon and cassia cinnamon can be safely enjoyed in moderation. However, Ceylon cinnamon may be the better option for regular supplementation, particularly for individuals with liver concerns.

Both types are excellent for cooking, and choosing which cinnamon variety is better ultimately depends on your personal flavor preference.

Health benefits of cinnamon

Beyond being a flavorful ingredient, cinnamon intake has been linked to an array of health benefits.

“Cinnamon has been shown to support blood sugar levels by improving insulin sensitivity and glucose metabolism, making it an excellent natural remedy for enhancing metabolic health,” explains Dr. Berg.

Research published in Foods found that both Ceylon and cassia cinnamon are rich sources of antioxidants, including vanillic acid, caffeic acid, gallic acid, p-coumaric acid, ferulic acid, proanthocyanidins A and B, kaempferol, cinnamic acid, and cinnamaldehyde.

These bioactive compounds help protect the body from oxidative damage and, as noted by the researchers, “exhibit several human beneficial effects, such as neuroprotective, hepatoprotective, cardioprotective and gastroprotective.”

The essential oils of cinnamon bark, which consist of approximately 60 to 90 percent cinnamaldehyde, have been shown to function as effective insecticides and fungicides.

Additionally, evidence published in Agricultural and Biological Sciences shows that cinnamaldehyde has potent anti-inflammatory properties and high bioavailability. 

This allows it to be easily absorbed by the body, where it helps protect against oxidative stress and may reduce the risk of metabolic syndrome.

Other significant health benefits of cinnamon include:

• Supporting insulin and glucose regulation

• Promoting nerve health

• Enhancing kidney function

• Strengthening blood vessels

• Contributing to eye health

• Aiding weight management

• Potentially improving cognitive performance

Safety and side effects

While cinnamon offers various health benefits and is generally considered safe in moderation, excessive intake can lead to gastrointestinal problems, low blood sugar levels, and liver damage.

Additionally, cinnamon can interact with certain medications, such as blood thinners, antidiabetic drugs, or liver-related pharmaceuticals, increasing the risk of side effects and complications.

If you’re taking medications or have underlying health issues, it’s crucial to discuss the regular use of cinnamon with a healthcare provider to ensure it's safe and appropriate for your individual circumstances.

How to use cinnamon 

There are many ways to incorporate cinnamon into your routine. Whether you prefer Ceylon or cassia, both varieties can be taken in supplemental form or used to spice up a wide range of dishes.

Due to its low carbohydrate content, cinnamon is on the keto-approved food list, making it an excellent ingredient for those following a Healthy Keto® diet.

Experimenting with flavorful, nutrient-rich ingredients, including cinnamon, helps keep your low-carb meal plan exciting while staying aligned with your keto goals. 

Here are four delicious low-carb cinnamon-focused recipes to try.

1. Keto Cinnamon Mini Muffins

These Keto Cinnamon Mini Muffins are the perfect bite-sized treat for a low-carb diet. The combination of almond flour, flaxseed meal, and cinnamon creates a subtly sweet and nutty flavor, while the coconut oil adds a savory richness.

Made entirely with low-carb ingredients, these muffins are a great option to satisfy a sweet tooth while following a ketogenic diet.

2. Weight Loss Shake for Keto

This Weight Loss Shake for Keto is a refreshing, nutrient-packed drink that fits seamlessly into a ketogenic lifestyle. 

This shake's ingredients include cinnamon for its anti-diabetic properties, fresh ginger to enhance blood sugar regulation, and apple cider vinegar to support insulin sensitivity. 

It’s simple to prepare and can be enjoyed at any time as a refreshing and nutritious option for supporting weight loss and promoting metabolic health.

3. Keto Cinnamon Roll Fat Bombs

These Keto Cinnamon Roll Fat Bombs are a delightful low-carb dessert with a rich, creamy flavor and a cinnamon twist.

The butter and cream cheese base gives these fat bombs a smooth, indulgent texture. At the same time, the erythritol and cinnamon powder create a sweet, spiced flavor profile reminiscent of traditional cinnamon rolls.

4. Keto French Toast Recipe

This Keto French Toast Recipe offers a delicious low-carb alternative to the traditional dish without the added carbs. It features keto bread dipped in a rich cinnamon-egg mixture and cooked to golden perfection. 

With only 6.6 grams of carbohydrates per serving, this recipe is perfect for anyone following a ketogenic diet. Top it with grass-fed butter and Keto-Friendly Maple Syrup for a satisfying breakfast that keeps you in fat-burning mode.

Key takeaways

Ceylon cinnamon vs. cassia cinnamon–which one is better? 

Due to its slightly lower coumarin content, Ceylon cinnamon may be the better choice for regular supplementation, particularly for those with liver concerns. It’s also preferred for seasoning lighter dishes, including desserts and beverages. 

Cassia cinnamon is more widely available and affordable and offers a robust spicy flavor, making it a popular ingredient in hearty meals such as stews, curries, and baked goods.

FAQ

1. Ceylon cinnamon vs. cassia cinnamon, which is better?

Both Ceylon cinnamon and cassia cinnamon offer various health benefits. Ceylon cinnamon may be better for long-term supplemental use due to its lower coumarin content and delicate flavor, although it can be hard to find and is often costly. 

Cassia cinnamon is readily available, more affordable, and offers a more robust flavor, but its high coumarin content can harm the liver if consumed in excessive amounts.

2. Who should not use Ceylon cinnamon?

Individuals with cinnamon allergies, as well as those taking blood-thinning, antidiabetic, or liver medications, should avoid taking cinnamon supplements or consuming it in large quantities.

3. Does cinnamon have health benefits?

Yes, cinnamon has been linked to several potential health benefits, including enhanced blood sugar control, reduced inflammation, and protection against oxidative damage.

4. Will cinnamon break a fast?

In small amounts, such as when sprinkled in coffee or tea or taken as a supplement, cinnamon is unlikely to break a fast. In fact, cinnamon can help achieve longer fasting periods due to its appetite-suppressing properties.

5. Does cinnamon help with weight loss? 

Cinnamon has been shown to aid weight loss by improving insulin sensitivity and stabilizing blood sugar levels, both of which are essential for optimal metabolic health and effective weight management.

Sources

1. https://www.sciencedirect.com/science/article/abs/pii/S092809872030213X 

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9914695/

3. https://www.sciencedirect.com/topics/agricultural-and-biological-sciences