Ceylon and Cassia Cinnamon?
Not many are aware that there are two types of cinnamon. So what is cinnamon?
Cinnamon is an aromatic spice derived from the bark of several species of Cinnamomum trees.
To obtain cinnamon, the inner bark of Cinnamomum trees must be removed. The bark then undergoes a drying process that causes it to curl up and yield cinnamon sticks, or quills, which can be further processed into powdered cinnamon.
Ceylon: Also called “true cinnamon,” it’s the most expensive type.
Cassia: Less expensive and found in most food products containing cinnamon.
- contains antioxidant that decrease oxidative stress.
- Imitate Insulin and Increase Insulin Sensitivity
Cinnamon may help lower blood sugar and fight diabetes by imitating the effects of insulin and increasing glucose transport into cells.
It can also help lower blood sugar by increasing insulin sensitivity, making insulin more efficient at moving glucose into cells.
- Lowers Blood Sugars After Meals
Depending on the size of the meal and how many carbs it contains, blood sugar levels can rise pretty dramatically after you eat. These blood sugar fluctuations can increase levels of oxidative stress and inflammation, which tend to do a lot of damage to your body’s cells and put you at risk of chronic disease.
Cinnamon can help keep these blood sugar spikes after meals in check. Some researchers say it does this by slowing how quickly food empties out of your stomach.
One study found that consuming 1.2 teaspoons (6 grams) of cinnamon with a serving of rice pudding led to slower stomach emptying and lower blood sugar elevations then eating rice pudding without it.
Other studies suggest that it may lower blood sugar following meals by blocking digestive enzymes that break down carbs in the small intestine.
Ceylon vs Cassia: Which Is Better?
Cassia cinnamon can be derived from a few different species of Cinnamomum trees.
Ceylon cinnamon, on the other hand, is specifically derived from the Cinnamomum verum tree. (Contains more antioxidant)
Caution:
Cassia cinnamon is not only lower in antioxidants, it’s also high in a potentially harmful substance called coumarin, an organic substance found in many plants.
Several studies in rats have shown coumarin can be toxic to the liver, leading to concern that it can cause liver damage in humans as well.
Ceylon cinnamon contains much lower amounts of coumarin, and it would be difficult to consume more than the recommended amount of coumarin with this type.
Additionally, people with diabetes who take medications or insulin should be careful when adding cinnamon to their daily routine. The addition of cinnamon on top of your current treatment may put you at risk of low blood sugar, which is known as hypoglycemia.
Hypoglycemia is a potentially life-threatening condition, and it is recommended to talk to your doctor about incorporating cinnamon into your diabetes management.
Lastly, children, pregnant women and others with extensive medical histories should speak with their doctors to see if the benefits of cinnamon outweigh the risks.
How Much Should You Take?
Cinnamon’s benefits for lowering blood sugar have been well-studied. Yet despite this, no consensus has been reached regarding how much you should consume to reap the benefits while avoiding potential risks.
Studies have typically used 1–6 grams per day, either as a supplement or powder added to foods.
One study reported that the blood sugar of people taking either 1, 3 or 6 grams daily all decreased by the same amount.
Given that people on the smallest dose saw the same benefit as those on the largest dose, there may be no need to take large doses.
Additionally, a number of studies have shown that the coumarin content of Cassia cinnamon can vary. Therefore, it would be wise not to exceed 0.5–1 grams of it per day to avoid surpassing the tolerable daily intake of coumarin.
Much less caution can be taken with Ceylon cinnamon. Consuming up to 1.2 teaspoons (6 grams) daily should be safe as far as coumarin content is concerned.
Note:
Many studies have shown that cinnamon has the ability to lower blood sugar and help manage common diabetes complications, among other health benefits.
If you want to take cinnamon supplements or add it to your meals to help lower your blood sugar, it would be wise to use Ceylon instead of Cassia.
It may be more expensive, but Ceylon cinnamon contains more antioxidants and lower amounts of coumarin, which can potentially cause liver damage.
It’s probably best not to exceed 0.5–1 grams of Cassia daily, but taking up to 1.2 teaspoons (6 grams) daily of Ceylon cinnamon should be safe.
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Credit Mention: Authority Nutrition
