Since ancient times, the fragrant spice has delighted palates, influenced the fate of nations, and been hailed for its supposed medicinal properties. Considering the deep history of cinnamon, it may seem as if you’ve already learned everything there is to know about this common household ingredient. But think again! Read on to find out if you’re getting the most out of cinnamon and to learn when its use can put you at risk.
What Is Cinnamon and Where Does It Come From?
Cinnamon is an ancient spice that comes from the bark of several species of the Cinnamomum genus of evergreen trees, which belong to the laurel family. The most popular types of cinnamon are native to Sri Lanka and China, though cinnamon is grown throughout Asia, Europe, and North America. (1,2,3) In antiquity, cinnamon was prized as much for its sweet, sharp, and sensuous fragrance as it was for its taste. The ancient Egyptians used cinnamon along with myrrh to embalm the dead, and the Romans burned it on funeral pyres. It was used in religious ceremonies by the ancient Hebrews and is mentioned in the Bible as an ingredient in the preparation of a holy anointing oil. (4) During the Middle Ages in Europe, cinnamon was a status symbol ingredient in cuisine enjoyed by the elite, brought west from Ceylon (now Sri Lanka) by Arab traders. The Portuguese took over the cinnamon trade in Ceylon during the 15th century, and centuries of fighting over the spice ensued between them, the Ceylonese, and Dutch and British colonizers. In time, cultivation of the sought-after spice spread across the globe. Today, cinnamon is more likely to evoke feelings of comfort rather than bloodlust. (5,6)
Calories: 6Protein: 0 grams (g)Carbohydrates: 2 gDietary fiber: 1 g (4 percent daily value, or DV)Total sugars: 0 gTotal fat: 0 gCholesterol: 0 milligrams (mg)Sodium: 0 mgCalcium: 26 mg (2.6 percent DV)Potassium: 11 mg (0.23 percent DV)Magnesium: 2 mg (0.5 percent DV)Phosphorus: 2 mg (0.2 percent DV)Vitamin K: 1 microgram (1.22 percent DV)Vitamin A: 8 international units (0.16 percent DV)
To counter one of the most widely circulated claims — that cinnamon supplements help people with diabetes control their blood sugar — the agency points to a 2012 systematic review of 10 randomized, controlled clinical trials in people with type 1 diabetes or type 2 diabetes published in the Cochrane Database of Systematic Reviews. The review concluded that cinnamon supplements weren’t shown to help reduce levels of glycosylated hemoglobin A1C (a long-term measure of glucose control), serum insulin, or postprandial glucose (measured two hours after eating a meal). (11) Still, a subsequent review and analysis of 10 randomized clinical trials involving cinnamon that was published in the Annals of Family Medicine saw a decrease in levels of fasting plasma glucose, total cholesterol, LDL (“bad”) cholesterol, and triglyceride levels, as well as an increase in HDL (“good”) cholesterol levels in those with type 2 diabetes. This review did agree with the previous one that A1C levels were unaffected by cinnamon use. Though this news is slightly encouraging, it certainly isn’t enough to justify using cinnamon instead of diabetes or cholesterol treatments as directed by your healthcare provider. (12) A 2017 study published in the journal Metabolism: Clinical and Experimental suggested that cinnamaldehyde, a chemical compound that helps give cinnamon its flavor, may help human and mouse fat cells burn energy. Yet the fat cells — taken through liposuction — were treated with the compound after being removed from the body. And it’s not clear that you could get a similar effect by ingesting cinnamon. It’s better to focus on consuming fewer calories than you burn through a well-balanced diet and physical activity rather than rely on the supposedly magical properties of any particular ingredient in order to shed pounds. (13) Yet there is another health risk to note about cinnamon, involving the fragrant compound coumarin, which is used in some countries as a vanilla substitute. At high levels — much higher than the average person ingests — coumarin can lead to liver damage in sensitive individuals. The compound is found in trace amounts of Ceylon cinnamon plants but in significantly higher levels in cassia cinnamon. (16) According to the German Federal Institute for Risk Assessment, one kilogram (2.2 pounds) of cassia powder contains 2,100 to 4,400 mg of coumarin, which translates to roughly 6 to 12 mg of coumarin in 1 tsp. Given the liberal use of cassia cinnamon in baked goods in Europe, the European Food Safety Authority has recommended a tolerable daily intake of 0.1 mg of coumarin per kilogram of body weight, the amount in roughly 1 tsp of cassia cinnamon per day. The United States has no such guideline, but it has banned the use of coumarin as a food additive. (17,18,19,20,21) Additionally, people who are on blood thinners should consult with their doctors about using cassia cinnamon due to potential interactions with those medications, such as Coumadin or Jantoven (warfarin), which are derived from coumarin. (22) The best bet is to avoid overindulging in cinnamon and instead enjoy it in moderation by sprinkling it on your favorite dishes and treats. There are many popularly enjoyed forms of cinnamon. Quills Rolled-up pieces of cinnamon bark are great for steeping in a cup of tea, coffee, or hot cider, or throw them into a slow cooker with meat. The true cinnamon variety of quills are known as Ceylon sticks. Powder Ground cinnamon bark is the most popular form of cinnamon in kitchen cabinets, and is popular to incorporate into breakfast foods like oats, lists the U.S. Department of Agriculture’s MyPlate guidelines. You can grind your own using Ceylon sticks, which are soft enough to process in a coffee grinder (this is not the case with tougher cassia quills). Essential Oil Oils made from the bark, leaves, and root bark of the cinnamon tree are used for their fragrance, flavor, and supposed medicinal properties. Cinnamaldehyde, which gives cinnamon its taste, is the main chemical compound derived from cinnamon bark oil. Leaf oil contains high concentrations of eugenol, which is sometimes used as an antiseptic. Root bark oil contains high concentrations of camphor. (22,24,25) Extract This solution is made by soaking cinnamon sticks in ethanol alcohol, removing the solids, and then using the remaining liquid for flavoring. You can purchase it or make it at home. Supplements These are sold in pill and capsule form, and are taken for possible medicinal purposes, such as those mentioned above. “Cinnamon supplements appear to be safe for most people for short-term use, if not taken in large amounts,” according to the NCCIH. “Some people may have allergic reactions to cinnamon.” It is also important to note that supplements are not overseen by the Food and Drug Administration, so the quality and ingredients may vary from company to company and even batch to batch. Consult your doctor before taking cinnamon supplements. (2) Store quills or powder in a cool, dark place inside of an airtight container to preserve freshness. Expect ground cinnamon to keep for about six months before going stale, while quills will stay fresh for about one year when stored this way. To extend the shelf life of cinnamon, store it in the refrigerator. If cinnamon does not smell sweet, it has gone stale and should be discarded. (27)
Cinnamon Recipes
Make your own Honey Granola, spiced just right.Indulge yourself by whipping up a batch of Nutty Date cookies, with a touch of cinnamon.Enjoy the pumpkin without the pie and make Cinnamon-Baked Pumpkin as a simple, healthy treat!Experience the savory side of cinnamon by baking Winter Squash and Chicken Tzimmes (a Passover-friendly dish that is perfect for a Seder meal).When the weather turns chilly, grab the cinnamon sticks and warm up with an Alcohol-Free Hot Toddy.
Some people use the oil to combat bad breath or treat toothaches and oral infections. (28) There are many other health claims attached to cinnamon, but as previously mentioned, there is not enough scientific evidence to support using it for a health condition, and there are risks involved in ingesting it in large amounts. (2)
Q: Is cinnamon bad for you?
A: Not if it is consumed responsibly and in moderation. But ingesting cinnamon in a reckless manner, such as in the viral video cinnamon challenge, can result in choking, vomiting, and trouble breathing. Furthermore, cassia cinnamon contains relatively high concentrations of the compound coumarin, which in very high amounts can cause liver damage. The European Food Safety Authority recommends a tolerable daily intake of 0.1 mg of coumarin per kilogram of body weight, or roughly 1 tsp of cassia cinnamon per day. Coumarin can also interact with blood thinners, so if you take one of those medications, check with your doctor about using cinnamon, particularly as a supplement.
Q: Can I use cinnamon to lose weight?
A: There is little evidence that cinnamon has medical properties that aid weight loss, though its spiciness can help provide flavor to diet regimens that cut back on sugar and salt.
Q: What are the different types of cinnamon?
A: The cinnamon found in most kitchen cabinets is Cinnamomum cassia, which is native to China and the most common type sold in the United States and Canada. Cinnamomum verum, also known as true cinnamon or Ceylon cinnamon, comes primarily from Sri Lanka. It’s more delicately flavored than cassia and more highly prized, though less widely used.
Q: What is a better sweetener: cinnamon or honey?
That depends on your sense of taste. Cinnamon is used as an alternative to honey and other sweeteners by people cutting back on their sugar intake. A sprinkling of cinnamon in a mug of coffee has less than 1 calorie, while a teaspoon of honey has about 20 calories. The real question isn’t whether it’s a better sweetener but rather if it is just as palate pleasing. Try cinnamon as an alternative, give your palate time to adjust, and see if you like it. (29)
Cinnamon Capsules
Books With Cinnamon Recipes
