Ceylon vs. Cassia: Not All Cinnamon Is Created Equal (2024)

Production
- How is Ceylon vs. cassia cinnamon made?
Benefits
- Which to choose: Ceylon vs. cassia?
Side Effects
- Why may you want to choose Ceylon or cassia cinnamon?
Bottom Line
- What to keep in mind

While Ceylon cinnamon and cassia cinnamon are similar, there are a few key differences between the two and each have slightly different health properties

Cinnamon is a spice that has many health benefits. There are only four types of cinnamon that are commercially available, and the two most common types are Ceylon and cassia.

While Ceylon cinnamon and cassia cinnamon are similar, there are a few key differences between the two and each have slightly different health properties.

Ceylon cinnamon

Ceylon cinnamon is the healthier of the two types and the more expensive. It has a milder flavor than cassia cinnamon because it contains less cinnamaldehyde, the essential oil compound that gives cinnamon its distinctive taste and flavor.

Cassia cinnamon

Cassia cinnamon is the most common and less expensive type of cinnamon that is widely used in the United States. It is considered lower quality than Ceylon cinnamon and has a more pungent flavor.

How is Ceylon vs. cassia cinnamon made?

Ceylon cinnamon

Thin branches of the cinnamon tree are trimmed and then immersed in water to soften the outer bark.
The outer bark and knots are scraped away, revealing a delicate inner bark that is peeled in paper-thin layers.
These layers are dried, twisting as they dry.
After drying, the layers are wrapped into a cigar-shaped stick that is soft and crumbly.
This labor-intensive technique of processing, however, raises the price of Ceylon cinnamon significantly.

Cassia cinnamon

Cassia cinnamon is made by removing the outer 1/16 inch layer of the cinnamon tree bark after the tree is roughly 20 years old.
A scraper is used to remove the hard gray skin.
The scraped skin is dried, and it curls as it dries.

Which to choose: Ceylon vs. cassia?

Ceylon and cassia cinnamon can both lower blood sugar levels and have health benefits.

They have different ratios of essential oils, although studies have not confirmed much about the distinction and whether they have different effects on health such as brain function.

However, Ceylon has significantly less potential to cause harm when ingested regularly. So if you use cinnamon quite often, you may want to consider investing in Ceylon cinnamon.

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Why may you want to choose Ceylon or cassia cinnamon?

Cassia cinnamon contains higher amounts of a compound called coumarin than Ceylon cinnamon, which can cause adverse health effects. Even small amounts of coumarin can cause liver damage in particularly sensitive people, but the impact is usually reversible.

Consumers who use cinnamon-based dietary supplements should be aware that such products may contain excessive amounts of cassia cinnamon. Cassia cinnamon should be consumed in moderation.

Possible side effects of consuming excessive amounts of cassia cinnamon include:

Liver damage
Higher risk of cancer
Risk of allergies
Drug interactions
Causes mouth sores
Reduces blood pressure
Respiratory issues that interfere with breathing

What to keep in mind

Both Ceylon and cassia cinnamon are aromatic, tasty, and good for you.

However, beware of consuming large amounts of cassia cinnamon in either spice or supplement form. If you want to take cinnamon supplements, consult your doctor to learn more about the benefits and risks.

Health News

Medically Reviewed on 8/2/2022

References

Image Source: iStock image

The Benefits of Cinnamon. https://health.clevelandclinic.org/benefits-of-cinnamon/

The Difference between Cassia and Ceylon Cinnamon and its Powerful Medicinal Properties. https://www.onegreenplanet.org/natural-health/cassia-versus-Ceylon-cinnamon-powerful-medicinal-properties/