Ceylon cinnamon, sometimes called true cinnamon, has been prized for centuries as a warming spice with a sweet, delicate flavor. Unlike cassia, the more common variety found in most supermarkets, Ceylon cinnamon comes from the Cinnamomum verum tree native to Sri Lanka. Its slender, papery quills have a lighter color and a gentler aroma, and they contain very little coumarin, a naturally occurring compound that can be a concern in large amounts. For that reason, many people who enjoy cinnamon regularly prefer the Ceylon type. This article looks at what distinguishes Ceylon cinnamon, what it contains, and how to enjoy it.
Ceylon and Cassia
There are two main types of cinnamon. Cassia, from Cinnamomum cassia, is less expensive and more pungent, and it dominates grocery shelves. Ceylon, from Cinnamomum verum, has a milder, more refined taste and is often called true cinnamon. The most practical difference lies in coumarin. Cassia contains a meaningful amount, roughly one milligram per gram, whereas Ceylon contains only a trace. This is the main reason Ceylon is often chosen for frequent use. For a fuller comparison, see our guide to Ceylon and cassia cinnamon.
What Ceylon Cinnamon Contains
Ceylon cinnamon is rich in polyphenols and other antioxidant compounds, and it carries small amounts of vitamins and minerals such as vitamin A, vitamin K, potassium, zinc, and magnesium. It also contains cinnamaldehyde, the compound behind much of the spice's distinctive aroma.
A Measured Look at the Research
Cinnamon has been studied with interest, though it helps to keep the findings in perspective. Much of the research uses cassia rather than Ceylon, many trials are small, and results are often preliminary. Laboratory and early clinical studies have examined the antioxidant activity of cinnamon and its possible relationship to blood sugar, cholesterol, and inflammation, and some have reported encouraging signals. At the same time, the National Center for Complementary and Integrative Health notes that current evidence does not clearly establish cinnamon as a treatment for any health condition, and that more rigorous research is needed. In short, cinnamon is a wonderful spice with interesting properties, but it is best enjoyed as a food rather than relied upon as a remedy.
Enjoying Ceylon Cinnamon Sensibly
As a culinary spice, cinnamon is generally regarded as safe. Very large or prolonged supplemental doses are a different matter and can cause side effects, and cassia in particular carries enough coumarin to be a concern for the liver in large amounts. Because Ceylon contains only a trace of coumarin, it is the gentler choice for regular use. Even so, it is sensible to keep supplemental amounts modest and to speak with a healthcare professional before starting any herbal routine, especially if you take medication for blood sugar, blood pressure, or blood clotting.
Ways to Enjoy It
Ceylon cinnamon is available as sticks, ground powder, and tea. A few simple ideas:
- In drinks. Stir a little ground cinnamon into coffee, tea, or a smoothie, or simmer a stick in hot water for cinnamon tea.
- In breakfasts and baking. Sprinkle it over oatmeal, yogurt, or baked apples, or fold it into muffins and pancakes for natural sweetness.
- In savory cooking. Add a little to curries, chili, or a Moroccan style stew for depth.
- In blends. Combine it with turmeric, ginger, and black pepper for a warming mix, much like our golden milk blend.
Choosing Your Cinnamon
If you would like to cook with true cinnamon, our whole Ceylon cinnamon sticks and organic ground Ceylon cinnamon are sourced from Sri Lanka and naturally low in coumarin. You are welcome to explore the full Ceylon cinnamon collection to find the form that suits your kitchen.