Cinnamon is a popular spice with a long history of use in traditional medicine. Recent research has highlighted its potential health benefits, particularly for blood sugar control.
Not all cinnamon is created equal. There are critical differences between Ceylon, Saigon, and Cassia cinnamon, with some types being safer and more effective for regular consumption.
In this article, we’ll explore cinnamon’s health benefits, how it affects blood sugar, and why choosing Ceylon cinnamon over other varieties like Cassia and Saigon is vital.
Types of Cinnamon
Ceylon Cinnamon (Cinnamomum verum)
- Also known as “true cinnamon” or “Sri Lankan cinnamon.”
- Light brown color
- Soft, brittle layers that can form multiple rolls
- Subtle, delicate flavor with sweet undertones
- Very low coumarin content (0.004%)
- Most expensive variety
Cassia Cinnamon (Cinnamomum cassia)
- Most common in North America and Europe
- Dark brown color
- Hard, thick bark that forms single rolls
- Strong, somewhat bitter flavor
- High coumarin content (up to 1%)
- Least expensive variety
Saigon Cinnamon (Cinnamomum loureiroi)
- Vietnamese cinnamon
- High oil content
- Most intense flavor
- High coumarin content (0.7%)
- Intermediate price point
Health Benefits of Cinnamon
Blood Sugar Regulation
- Insulin Sensitivity
- Enhances insulin signaling
- Improves glucose uptake
- Reduces insulin resistance
- Glucose Metabolism
- Slows carbohydrate digestion
- Reduces post-meal blood sugar spikes
- Mimics insulin action
Additional Health Benefits
- Antioxidant properties
- Anti-inflammatory effects
- Cardiovascular support
- Antimicrobial properties
- Digestive health support
The Coumarin Concern
Understanding Coumarin
- Natural compound found in cinnamon
- Can be toxic to liver and kidneys
- Potential carcinogenic effects
- Blood-thinning properties
Coumarin Content by Type
- Ceylon Cinnamon
- Negligible coumarin content
- Safe for daily consumption
- No known toxic effects
- Cassia Cinnamon
- High coumarin levels
- Risk of toxicity with regular use
- Should be limited in diet
- Saigon Cinnamon
- High coumarin content
- Similar risks to cassia
- Should be used sparingly
Safe Usage Guidelines
Recommended Daily Limits
- Ceylon Cinnamon
- Up to 5g daily considered safe
- Can be used long-term
- Ideal for therapeutic use
- Cassia/Saigon Cinnamon
- No more than 0.5-1g daily
- Should not be used long-term
- Avoid therapeutic doses
Risk Factors
- Liver disease
- Kidney problems
- Blood-thinning medications
- Pregnancy and breastfeeding
- Diabetes medications
Identifying True Ceylon Cinnamon
Visual Characteristics
- Multiple thin layers
- Light tan color
- Soft, flaky texture
- Easily crumbles
Purchasing Tips
- Buy from reputable sources
- Look for “Ceylon” or “Cinnamomum verum”
- Higher price point indicates quality
- Check for certification
Therapeutic Applications
Blood Sugar Management
- Dosage
- 1-2g Ceylon cinnamon daily
- Divided doses with meals
- Best taken with carbohydrate-rich foods
- Forms
- Ground powder
- Whole sticks
- Supplements (standardized extracts)
How to Use Cinnamon for Blood Sugar Control
If you’d like to incorporate cinnamon for its blood sugar benefits, follow these tips:
- Use Ceylon Cinnamon: Choose Ceylon cinnamon over Cassia or Saigon to minimize coumarin exposure.
- Add to Meals: Sprinkle cinnamon on oatmeal, yogurt, or smoothies, or add it to coffee or tea.
- Consider Supplements: Ceylon cinnamon supplements are available, but consult a healthcare provider before beginning any supplement, especially if you’re on medications. —365 by Whole Foods Market, Organic Ground Cinnamon, 1.9 Ounce —Low lead levels (0.02ppm) according to Consumer Reports that you can read HERE.
Safety Precautions
Who Should Be Cautious
- Diabetics on medication
- People with liver conditions
- Those on blood thinners
- Pregnant women
- Children
Monitoring
- Blood sugar levels
- Liver function
- Coagulation parameters
- Drug interactions
Conclusion
While cinnamon offers promising health benefits, particularly for blood sugar control, choosing the right type is crucial.
Ceylon cinnamon is the safest option for regular therapeutic use, while cassia and Saigon varieties should be used sparingly due to their high coumarin content.
Always consult healthcare providers before using cinnamon therapeutically, especially if you are managing diabetes or taking medications.
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Related:
100 Easy Ways to Lower Post-Prandial Blood Sugar Without Meds
References:
- Allen RW, et al. (2013). “Cinnamon use in type 2 diabetes: an updated systematic review and meta-analysis.” Annals of Family Medicine, 11(5), 452-459.
- Wang YH, et al. (2017). “Cassia Cinnamon as a Source of Coumarin in Cinnamon-Flavored Food and Food Supplements in the United States.” Journal of Agricultural and Food Chemistry, 65(10), 4362-4367.
- Ranasinghe P, et al. (2013). “Medicinal properties of ‘true’ cinnamon (Cinnamomum zeylanicum): a systematic review.” BMC Complementary and Alternative Medicine, 13, 275.
- Abraham K, et al. (2010). “Toxicology and risk assessment of coumarin: Focus on human data.” Molecular Nutrition & Food Research, 54(2), 228-239.
- Khan A, et al. (2003). “Cinnamon improves glucose and lipids of people with type 2 diabetes.” Diabetes Care, 26(12), 3215-3218.
- Woehrlin F, et al. (2010). “Quantification of flavoring constituents in cinnamon: high variation of coumarin in cassia bark from the German retail market and in authentic samples from Indonesia.” Journal of Agricultural and Food Chemistry, 58(19), 10568-10575.
- Medagama AB. (2015). “The glycaemic outcomes of Cinnamon, a review of the experimental evidence and clinical trials.” Nutrition Journal, 14, 108.
- Wickenberg J, et al. (2012). “Ceylon cinnamon does not affect postprandial plasma glucose or insulin in subjects with impaired glucose tolerance.” British Journal of Nutrition, 108(7), 1256-1262.