In matters concerning cinnamon, most people assume there is only one spice with the sweet and warm taste applied to foods like baked products or warmed fluids.

However, there are two main cinnamon types: Ceylon, also called “true cinnamon,” and cassia, the cinnamon most commonly sold in American supermarkets.

In the course of undertaking this analysis, the reader will have the opportunity to grasp the fundamental distinction between these two species of cinnamon, be informed about their respective health benefits, and finally, realize which of the two represents the best bet for enhancing their health.

What Are Cinnamon and Cassia?

The Basics of Cinnamon

Cinnamon, particularly Ceylon cinnamon, comes from the inner bark of a tree called Cinnamomum verum, which is found in Sri Lanka and some parts of India.

It is numerous because it is soft and delicate in nature. It is usually laminated or shaped into thin logs or sticks.

Ceylon cinnamon is less common, costs more, and has a less harsh and slightly sweet taste than cassia cinnamon.

What Is Cassia?

On the other hand, cassia cinnamon, which originates from the inner bark of the tree Cinnamomum cassia, is mainly produced in China, Indonesia, and Vietnam.

Cassia cinnamon is denser, courses, and contains a more intense and warmer taste than Ceylon cinnamon.

The standard type is usually purchased from supermarkets in the spice section.

Cinnamon and Cassia trees differ in many ways, which makes them easily distinguishable. Although they are both Cinnamomum trees, the Cinnamon tree is known to have a closer tap root system than the Cassia.

Flavor Profiles: What Sets Them Apart?

The following contrasts can, however, be distinguished between Ceylon and cassia cinnamon, Starting with the taste.

Ceylon cinnamon has comparatively less flavor and sweetness than the others.

It is great for recipes where you don’t want the cinnamon taste to overpower your dish. This is great for making cakes, cookies, or chai.

While the real one is sweet and mild, Cassia tastes much more provocative and hot, with the undertaste of something bitter.

This makes it ideal for recipes that require an extra dash of cinnamon, such as savory dishes and a number of spices.

Nutritional Differences

Ceylon and cassia cinnamon contain antioxidants that combat damaging molecules called free radicals in the body.

In fact, Ceylon cinnamon contains more health-boosting elements, such as polyphenols and antioxidants, than regular cinnamon (1).

Although cassia cinnamon contains equivalent nutritional values, it has more coumarin, a natural compound dangerous when ingested in good measure.

The selected titles of the articles that were reviewed for this paper include the following: 

Coumarin Levels and Health Risks

A significant concern with cassia cinnamon is something known as coumarin.

Coumarin is a compound that is toxic to the liver when administered in sufficient doses, it raises the risk of cancer (2).

The EFSA set this recommendation, advising that an adult should not ingest more than 0.1mg of coumarin per kilogram of his or her weight.

The Cassia cinnamon contains a lot of coumarin, while the Ceylon cinnamon contains nothing of the compound.

As such, a regular intake of cassia cinnamon can be dangerous to your health, especially if you frequently use cinnamon, an ingredient in your everyday meals.

Cinnamaldehyde-based Ceylon cinnamon is safer than cassia cinnamon, and it is more advisable for long-term use (3).

Cinnamon vs. Cassia: Why One Is over the Other?

Cinnamon (Ceylon): A Review of Its Health Properties

Not only is Ceylon cinnamon tasty but it’s also packed with many health benefits that are waiting for consumers.

It’s been linked to a variety of health benefits, such as:

Blood Sugar Control: It has been revealed that Ceylon cinnamon reduces sugar levels in the blood, thus making it advisable for those who suffer from diabetes or are sensitive to insulin.

Anti-Inflammatory Effects: Ceylon cinnamon contains chemicals that lower inflammation within the body; this is good for people with arthritis or inflammatory bowel disease.

Heart Health: According to some researchers, Ceylon cinnamon also benefits cardiovascular health by stabilizing blood pressure and cholesterol levels.

Antioxidant Properties: Loaded with antioxidants, this cinnamon can shield human cells against damaging oxidation that could lead to illnesses like cancer.

People who want to gain the health benefits of Ceylon cinnamon without experiencing coumarin’s negative effects can add Ceylon cinnamon to their diet.

Health Risks of Cassia

Cassia cinnamon, although tasty, is slightly hazardous when taken daily.

But cassia cinnamon, which is mostly used in the Western world, is known to be rich in coumarin, which, if taken in large quantities, can destroy liver cells.

Cassia cinnamon is generally safe for most people when consumed sparingly. 

Still, if you incorporate cinnamon into your diet daily – for example, in smoothies or baking – it’s safer to opt for Ceylon cinnamon.

Several studies have also indicated that high consumption of cassia cinnamon may lead to gastrointestinal symptoms or affect blood coagulation due to the coumarin present in the product (4).

So, if you are looking for a safer cinnamon for general use, Ceylon is the better choice.

How to Tell if Yours is Ceylon or Cassia

Visual and Taste Differences

The only method for determining if a cinnamon stick is Ceylon cinnamon or cassia is to evaluate the appearance of the cinnamon stick.

Ceylon cinnamon is not rigid and can be snapped or rolled to sub-departments that look like several split layers of paper.

Cassia cinnamon is typically denser and more rigid, and its sticks are thicker, paler, and more brittle than the softer, slender cane sugar sticks.

Ceylon cinnamon will taste relatively smooth and sweet, not as abrasive as, let’s say, cassia.

However, if you are in doubt, it is recommended that you take your cinnamon of choice to the moment and have the label checked. 

Legal blended cinnamon must bear the descriptor “Ceylon” or “true cinnamon.”

Labeling and How to Find the Real Cinnamon

Some cinnamon displayed at stores is not the real cinnamon.

For this reason, try to purchase Ceylon cinnamon online, as it is healthier.

Whereas cassia cinnamon is vastly cheaper and more accessible, Ceylon cinnamon can be found in specialty shops or on the Internet.

Ceylon cinnamon is also sold in organic or health food stores; it is possible to buy it online at the company’s website, Wild Foods.

Can Cassia be a Ceylon Cinnamon Equivalent (and the Other Way Round)?

Flavor Considerations

Though using one instead of the other will be perfectly functional, there will be a difference in flavour that you need to be prepared for.

If you are preparing a recipe that requires Ceylon cinnamon but all you have is cassia cinnamon, I suggest that you use a little of the cassia due to its overpowering taste.

On the other hand, if you use cassia but prefer a Ceylon cinnamon taste in your recipe, add just a little Ceylon cinnamon to your cassia.

Health Considerations

Therefore, from a health point of view, native Ceylon cinnamon stands out as a healthier option than cassia, especially if you intend to consume cinnamon on a reasonably regular basis.

Cassia contains a higher level of coumarin, which can make long-term consumption unhealthy.

If you are a regular user of cinnamon, you should opt for Ceylon cinnamon for its long-term health effects.

The Best Cinnamon for Your Health: Ceylon or Cassia?

Knowing When to Use Ceylon Cinnamon

Organic Ceylon cinnamon is a health-conscious consumer’s dream because it has little coumarin content. 

Thus, passing it up for regular cinnamon is wise if you are concerned with your health.

Ceylon cinnamon is not toxic and is recommended as a daily supplement. 

It provides benefits such as improved blood sugar regulation, anti-inflammatory properties, and antioxidants (5).

It is also perfect for individuals desiring to boost the health of their hearts and for diabetics.

When Cassia Might Be Okay

Essential or regular cassia cinnamon does not pose serious health risks if taken occasionally, but for those who just want a strong cinnamon flavor for culinary purposes.

If you are using cinnamon in small portions, cassia can be quite inexpensive as a Ceylon cinnamon substitute; however, be careful about the dangers associated with the frequent use of cassia.

Final Thoughts

When it comes to cinnamon vs. cassia, the healthier choice is clear: 

Thus, Ceylon cinnamon is preferable for daily use as it has fewer coumarin and a wider range of positive impacts on the body.

If you want to reap cinnamon's so-called ‘benefits’ without risking your health, start using Ceylon cinnamon.

Notwithstanding, remember the old adage of moderation when consuming cinnamon, whether it’s the cassia or Ceylon cinnamon variety. 

However, for long-term consumption, it is advisable to use Ceylon cinnamon.

Regarding Wild Foods, we only use the best organic and sustainably grown Ceylon cinnamon to bring you all the flavor and benefits of this wonderful spice without the ill effects of additives or high coumarin levels.

Try it today and get a new taste of the food and meaning of healthy foods you have never seen before.

🌞 A sprinkle of health in every bite! Organic Ceylon Cinnamon is the perfect way to enhance your favorite dishes while supporting your health naturally. 🌱

FAQs

Which one is better: cinnamon or cassia? Ceylon cinnamon is described as being healthier because it has less coumarin content than other types of cinnamon.

Cassia has a superior taste to regular cassia and is richer in coumarins, which can cause health issues if consumed in high amounts.

How can I determine if the cinnamon I have is actually Ceylon cinnamon or cassia? The directions on using cinnamon might be written on the container it comes with.

Ceylon cinnamon is called “True Cinnamon,” while cassia is generally called cinnamon.”

Another way to distinguish Ceylon is based on its softer two-layered structure and multilayered composition.

Is it possible to swap cinnamon and cassia? That will be fine, but different flavors will come into play. 

The cinnamon used in Ceylon is less strong in flavor than the cassia, which has a slightly spicy taste rather than sweet. 

We must scale when substituting it.

Is McCormick cinnamon cinnamon cassia or Ceylon? Most McCormick cinnamon is cassia due to the higher accessibility and lower price of cassia than Ceylon cinnamon. 

Read the cover for details to understand them better.

That is a point, but where can I get Ceylon cinnamon? Ceylon cinnamon can be bought over the counter or in health food stores. 

You can buy our organic Ceylon cinnamon because Wild Foods only sells the highest quality cinnamon while promoting sustainability.

Related Studies

1. Title: Nutritional Differences Between Ceylon and Cassia Cinnamon

This study compares the antioxidant and polyphenol content of Ceylon and Cassia cinnamon, highlighting significant differences in their nutritional profiles.

DOI Link: https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2024.1423480/full

2. Title: Coumarin in Cassia Cinnamon and Its Health Risks

This comprehensive review details the hepatotoxic and carcinogenic properties of coumarin, particularly in relation to its presence in Cassia cinnamon.

DOI Link: https://doi.org/10.1002/mnfr.200900281

3. Title: Why Ceylon Cinnamon is the Safer Option for Regular Use

Research indicates that Ceylon cinnamon is significantly safer for long-term consumption compared to Cassia cinnamon, which contains higher levels of coumarin.

DOI Link: https://doi.org/10.1016/j.fct.2005.08.019

4. Title: Health Risks of Cassia

This study evaluates the gastrointestinal symptoms and liver toxicity associated with high consumption of Cassia cinnamon, emphasizing the potential health risks.

DOI Link: https://doi.org/10.1016/j.fct.2011.01.022

5. Title: Health Benefits of Ceylon Cinnamon

This meta-analysis discusses the beneficial effects of Ceylon cinnamon on blood sugar regulation and its anti-inflammatory properties, supporting its use in managing diabetes and inflammation.

DOI Link: https://doi.org/10.1016/j.foodchem.2011.01.022