In case you didn’t know, there is a huge difference between the Ceylon cinnamon and the one which is typically offered on the market as cinnamon, Saigon cinnamon, or cassia cinnamon.
What`s the Difference?
First and foremost, true cinnamon and the other, cheaper variety, come from different trees. Ceylon cinnamon is produced in Brazil, India, Sri Lanka, the Caribbean, or Madagascar, while the other is grown in Indonesia, China or Vietnam.
Secondly, there is huge difference in flavor and appearance. True cinnamon is sweeter, milder, lighter in color, and more delicious. On the other hand, the kind we usually see on the supermarket shelves is darker and has a spicier taste.
Ultimately, cinnamons differ in terms of the content of a compound called coumarin. True cinnamon contains 0.017 g/kg while false types contain 2.15-6.97g/kg of this compound. Coumarin is an anti-coagulant and blood thinner, which means that people on medications like Warfarin should avoid it. Moreover, it has been scientifically shown that this compound is toxic to the liver when consumed above the tolerable daily intake, which is 0.1 mg/kg of body weight.
Therefore, a person who weighs 68 kg should get a TDI of 6.8 mg/ daily. Given the fact that a gram of cinnamon contains 2.15-6.97mg of this compound, taking 1/5 of a teaspoon daily basically reaches the upper limit. To reap the health benefits of this spice you need to get more of it daily, so it is best to opt for Ceylon cinnamon.
How do You Find the Best Quality?
– To avoid pesticides and other fillers, buy organic cinnamon
– In case you buy the bark, make sure the “sticks” curl in a circle
– Buy the more expensive kind. Even though it doesn’t necessarily means that it is true cinnamon, the chances are much higher
– Look for cinnamon which is labeled as “true cinnamon”, “cinnamonium verum”, or “Ceylon cinnamon”
– Best quality cinnamon is usually more powdery and lighter brown in color
Health Benefits of True Cinnamon
– Cinnamon is the saving grace for people suffering from prediabetes, type 2 diabetes, PCOS, or insulin resistance. It has been scientifically shown that even small amounts of it lower glucose levels, blood pressure, and HbA1C.
– It prevents signs of aging, due to its powerful effects on oxidative and inflammatory compounds in the body
– It is abundant in manganese, a mineral which is needed for proper metabolism of carbs and fats as well as for building healthy bones. It also contains iron for production of energy, fiber to boost digestion, and calcium for strong bones
– Studies have shown that its potent anti-inflammatory properties may protect from Alzheimer`s disease and similar neurodegenerative diseases
– Last but not last, cinnamon boosts immunity thanks to its antiviral, antifungal, and anti-bacterial properties
How to Use it For Maximum Health Benefits
This spice is highly versatile and it can be used in many different dishes. Feel free to be creative and find new ways to include it in your daily diet. In case you lack creativity, consider the following recipes:
– Cinnamon Spice Overnight Quinoa Porridge (http://caitliniles.ca/time-saving-overnight-quinoa-porridge-recipe/)
– Sweet Potato & Apple Crumble (http://caitliniles.ca/grain-free-vegan-paleo-friendly-sweet-potato-apple-crumble-recipe/)
– Cinnamon Walnut N’Oatmeal (http://caitliniles.ca/banana-walnut-noatmeal-recipe/)
– Crispy Cinnamon Banana Chips (http://caitliniles.ca/crispy-cinnamon-banana-chips-recipe/)
– Cinnamon & Cocoa Nib Cookies (http://caitliniles.ca/cinnamon-cocoa-nib-cookies-recipe/)
– Turmeric & Cinnamon Latte (http://caitliniles.ca/seasonal-support-immune-boosting-turmeric-latte-recipe/)
– Pumpkin Pie Smoothie (http://caitliniles.ca/seasonal-smoothies-pumpkin-pie-recipe/)
Spicy Cinnamon Sweet Potato Hash Browns
– 1 tablespoon Coconut oil, butter, or ghee
– 1 tablespoon red or yellow onion, diced
– ½ sweet potato, chopped into cubes
– 1 teaspoon cinnamon
– ¼ teaspoon cayenne
– Sea salt
– Heat the oil ( ghee, butter or coconut oil) in a frying pan
– Add the onions, potatoes, cinnamon, cayenne and salt
– Mix everything with a spatula, cover for 5-7 minutes, and stir once in a while
– Remove the cover once hash browns soften and sauté for a minute
– Remove from the stove and serve
Options for Toppings:
– Nuts and seeds as a protein source
– Ground meat like bison, beef, chicken or turkey
– Eggs, poached or scrambled