Are You Using The Right Kind Of Cinnamon? Unveil The Truth With Cassia And Cinnamon Difference!

Cinnamon is a cherished spice commonly utilised in cooking, baking, and herbal medicine. Nevertheless, numerous individuals fail to recognise that there are various kinds of cinnamon, and cassia is frequently confused with real cinnamon. Although cinnamon and cassia are frequently used interchangeably, they are two different spices with important distinctions in taste, appearance, and health advantages. 

Originating in Sri Lanka, true cinnamon, sometimes called Ceylon cinnamon (Cinnamomum verum), has a subtle, somewhat sweet flavour. It is regarded as the "real" cinnamon and has less coumarin, a substance that can be dangerous in excess. In contrast, Cassia cinnamon (Cinnamomum cassia) is more widely available and has a thicker, darker bark and a stronger, spicier flavour. 

Let's explore the differences between cassia and cinnamon in detail to assist you in making knowledgeable decisions about your cooking and health pursuits.

Table Of Contents

1. How Do You Tell The Difference Between True Cinnamon And Cassia?

2. How To Identify And Choose The Right Cinnamon?

3. Which Is Better: Cassia Or Cinnamon?

4. Can I Use Cinnamon Instead Of Cassia?

4. Dietitian's Recommendation

5. The Final Say

6. FAQs

7. References
 

How Do You Tell The Difference Between True Cinnamon And Cassia?

The inner bark of plants in the Cinnamomum genus is used to make cinnamon. One of the oldest spices known to science, it was prized for its scent, therapeutic qualities, and even embalming techniques in ancient Egypt thousands of years ago. Over time, cinnamon has remained a staple in cuisines and herbal traditions worldwide.

There are several varieties of cinnamon, but the two most common types are:

• Ceylon Cinnamon (Cinnamomum verum) is often called “true cinnamon.”
• Cassia Cinnamon (Cinnamomum cassia, Cinnamomum burmannii, or Cinnamomum loureiroi), commonly known as cassia.

Though they are both considered cinnamon, their differences lie in their taste, appearance, composition, and uses.

1. Origins And Botanical Differences

2. Flavour Profile and Aroma

3. Culinary And Medicinal Uses

Both Ceylon and cassia cinnamon have numerous health benefits, including:
 

• Antioxidant Properties: They help combat oxidative stress and inflammation in the body.
• Blood Sugar Regulation: Studies suggest that cinnamon can help lower blood sugar levels and improve insulin sensitivity, making it beneficial for people with diabetes.
• Antimicrobial Properties: Cinnamon has natural antibacterial and antifungal effects, making it useful for food preservation and oral hygiene.
• Heart Health: Cinnamon is known to help lower bad cholesterol (LDL) levels while maintaining good cholesterol (HDL), supporting cardiovascular health.

However, due to the high coumarin content in cassia, overconsumption can lead to liver toxicity and potential complications.

How To Identify And Choose The Right Cinnamon?

When purchasing cinnamon, look for:
 

• Ceylon Cinnamon: Light tan-brown colour, soft and fragile bark, multiple-layered quills.
• Cassia Cinnamon: Dark brown-reddish colour, thick and hard bark, single curled stick.

Additionally, labels may indicate “Ceylon cinnamon” or “True cinnamon” for authenticity. If the label simply says “cinnamon,” it is likely cassia.

Also Read: Boost Your Metabolism And Spice Up Your Well-Being With Cinnamon For Weight Loss

Which Is Better: Cassia Or Cinnamon?

Ceylon cinnamon (true cinnamon) is better than cassia for regular consumption due to its lower coumarin content, which can harm the liver in large amounts. Ceylon cinnamon has a delicate, sweet flavor, making it ideal for health benefits and culinary use. Cassia, the more common and cheaper variety, has a stronger, spicier taste and is often used in commercial products.

If you're using cinnamon for health benefits—such as blood sugar control, anti-inflammatory effects, and antioxidants—Ceylon is the better choice. Cassia is safe in small amounts but should be limited due to its higher coumarin levels. For cooking, both work well, but for daily intake, Ceylon cinnamon is the safer and healthier option. If budget is a concern, cassia is a more affordable alternative.

Also Read: Top 10 Cinnamon Tea Benefits For Female Health: Hormonal Balance, Menstruation, Fertility And More

Can I Use Cinnamon Instead Of Cassia?

Yes, you can use Ceylon cinnamon instead of cassia, but there will be slight differences in taste and strength. Cassia cinnamon has a stronger, spicier flavour, while Ceylon cinnamon is milder and sweeter.

If a recipe calls for cassia cinnamon, using Ceylon cinnamon may result in a less intense taste. You might need to add slightly more to achieve the same flavour. However, if you are concerned about coumarin (a compound in cassia that may harm the liver in large amounts), Ceylon cinnamon is a better substitute, especially for frequent use.

For baking, cooking, or making tea, both types work, but the choice depends on personal preference and health considerations. If the goal is just to add a cinnamon flavour, either will do. If you want a safer option for long-term consumption, Ceylon cinnamon is the better alternative.

Also Read: 7 Health Benefits Of Cinnamon For Men To Naturally Boost Your Holistic Fitness!

Dietitian's Recommendation

As a dietitian, I suggest selecting Ceylon cinnamon instead of cassia for everyday use. Ceylon cinnamon, known as "true cinnamon," possesses a subtle, sweet taste and reduced coumarin content, which makes it safer for prolonged consumption. Cassia cinnamon, while more prevalent and has a strong flavour, also has significant levels of coumarin that could damage the liver if ingested regularly. 

For daily health benefits such as blood sugar regulation, choose Ceylon cinnamon. Cassia is suitable for infrequent use in cooking. Always read labels to confirm you’re acquiring the correct variety, as numerous items marked "cinnamon" are actually cassia.

                                                                     Dt. Akshata Gandevikar

The Final Say

Although Ceylon and cassia cinnamon each have their own specific uses and advantages, acknowledging their differences is crucial. If you regularly eat cinnamon, choosing Ceylon cinnamon is the better option because it has a lower coumarin level. Nonetheless, the strong flavour of cassia makes it a perfect complement to hearty dishes and spice mixtures.

You can select the appropriate cinnamon to improve your dishes and support your well-being by grasping the differences. Whether you utilise cinnamon for culinary purposes, baking, or its health benefits, understanding the distinctions between cassia and true cinnamon will enable you to select the ideal option for your requirements. 

FAQs

1. Which type of cinnamon is healthier?

Ceylon cinnamon is healthier for frequent use because it has less coumarin. Cassia cinnamon, while rich in antioxidants, has high coumarin levels that can be toxic to the liver if consumed in large amounts over time.

2. How can I tell if my cinnamon is cassia or ceylon?

Ceylon cinnamon has thin, multiple layers that easily break, while cassia has a thick, hard bark. Ceylon is lighter in colour, whereas cassia is reddish-brown. Labelling may also indicate the type.

3. What are the main health benefits of cinnamon?

Both types have anti-inflammatory, antioxidant, and blood sugar-lowering properties. They may support heart health, digestion, and brain function. However, Ceylon cinnamon is preferred for long-term health benefits.

4. Which type of cinnamon is better for cooking and baking?

Cassia cinnamon’s strong, spicy flavour is ideal for baking and savoury dishes. Ceylon cinnamon’s mild, sweet taste works well for desserts, teas, and lighter recipes.
 

References

• https://fssai.gov.in/upload/uploadfiles/files/Guidance_Note_Cinnamon_CCASIA_10_03_2014(1).pdf
• https://www.thespruceeats.com/what-is-cinnamon-765161
• https://www.srilankabusiness.com/blog/difference-between-cassia-and-ceylon-cinnamon.html
• https://orgasmicchef.com/whats-the-difference-between-cinnamon-and-cassia/
• https://www.onmanorama.com/lifestyle/health/2024/08/01/cinnamon-cassia-how-to-identify-spice-health-benefits.html
• https://orgasmicchef.com/whats-the-difference-between-cinnamon-and-cassia/
• https://www.sarinakamini.com/spice-profiles/cinnamonvscassia
• https://www.pureleven.com/ceylon-cinnamon-vs-cassia-cinnamon/?srsltid=AfmBOoocYFysxoguugt605odz8oJmPI_17OiHBbLaEvnnBQDuJ3Kh9Q0
• https://paleofoundation.com/ceylon-vs-cassia/

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