Cinnamon, often touted for its health benefits like anti-inflammatory properties and blood sugar stabilization, may not be as universally good for you as commonly believed. Nutritionist Karin Lenssen of Maastricht University Campus Venlo sheds light on the spice’s complexities.
Is Cinnamon Really That Healthy?
While many stories praise cinnamon, promising everything from reduced inflammation to weight loss, the scientific evidence for these claims is less robust than often portrayed. Most studies are conducted in laboratories or on animals, making it difficult to directly translate those findings to human health benefits.
Key Takeaway: While cinnamon has antioxidant properties, most health claims lack strong human-based scientific evidence.
Understanding Cinnamon Varieties
Cinnamon originates from the bark of cinnamon trees found in tropical regions like Sri Lanka, Indonesia, and Vietnam. When dried, the bark naturally curls into sticks, which can then be ground into powder. However, there are two main types: Ceylon cinnamon, often called “real” cinnamon, and Cassia cinnamon, also known as Chinese cinnamon.
When people refer to cinnamon’s health benefits, they usually mean Ceylon cinnamon. Unfortunately, the more affordable Cassia variety is more commonly found in supermarkets, and it contains significantly fewer health-promoting compounds.
The Antioxidant Appeal
Cinnamon is recognized for its antioxidant content and potential anti-inflammatory effects. These properties suggest it could offer a health boost with minimal effort. However, as Lenssen points out, “most studies have been done in laboratories or on animals.” This limits our ability to confirm these effects in humans.
Furthermore, the impact of cinnamon on weight loss remains unconfirmed by substantial scientific backing.
Did you know? The effectiveness of cinnamon for weight loss has not yet been scientifically established in human studies.
The Coumarin Concern
Cinnamon isn’t without its risks, particularly the Cassia variety. It contains a substance called coumarin, which can be harmful in large quantities. Lenssen explains that coumarin is a “vegetable poison.”
Excessive intake of coumarin can lead to liver damage or bleeding issues. In the long term, it may even be carcinogenic. While an overdose of cinnamon might sound unlikely, it is indeed possible.
The Nutrition Center advises moderation, recommending that cinnamon not be consumed in large amounts or daily.
How Much Cinnamon is Safe?
For adults, a safe daily limit for cinnamon intake is generally considered to be about one teaspoon. This amount is even lower for children. It’s crucial to remember that this limit applies to all forms of cinnamon consumed throughout the day, including baked goods, beverages, and desserts.
If you’re a big fan of cinnamon, Lenssen recommends opting for Ceylon cinnamon, as it contains much less coumarin. However, she advises checking packaging carefully, as this information isn’t always clearly indicated.
While typical culinary use likely won’t exceed safe limits, cinnamon supplements are a different matter. These often contain higher concentrations of the spice and may use Cassia. It’s essential to investigate the ingredients of any cinnamon supplement you consider using.
- Cassia cinnamon contains coumarin, which can be harmful in large amounts.
- A safe limit for adults is about one teaspoon of cinnamon daily.
- Ceylon cinnamon has lower coumarin levels than Cassia.
- Be cautious with cinnamon supplements due to potentially higher concentrations.
Who Needs to Be Extra Careful?
Certain individuals should exercise more caution with cinnamon consumption. Children have a lower safe intake limit. People with liver problems or pregnant women are also advised to be careful.
Additionally, interactions with medications can influence cinnamon’s effects. If you have any doubts, consulting your doctor is always recommended.
Delicious Ways to Use Cinnamon
When asked about her personal favorite ways to enjoy cinnamon, Lenssen shared her preferences. “I like to sprinkle it over my quark, or through my coffee,” she said, laughing about the Italian tradition of avoiding coffee with cinnamon. She also highlighted cinnamon’s versatility in savory dishes, suggesting its use in tajines or curries as a worthwhile culinary exploration.
