Cinnamon is a well-known spice that adorns our favourite culinary dishes and beverages with its warm, sweet flavour. Beyond its culinary uses, cinnamon is also renowned for its potential health benefits, supported by increasing scientific evidence. This article takes a journey through the different types of cinnamon and their associated health benefits.
Types of Cinnamon
There are four main types of cinnamon: Ceylon (true cinnamon), Cassia, Saigon, and Korintje.
Ceylon Cinnamon
Known as “true” cinnamon, Ceylon has a lighter, sweeter flavor than other varieties. It’s also the least common and most expensive type. Research suggests that Ceylon cinnamon can help regulate blood sugar levels, potentially benefiting people with diabetes (Mang et al., 2006).
Cassia Cinnamon
This is the most common variety sold in the United States and has a stronger flavor and aroma compared to Ceylon. Cassia cinnamon has been studied for its potential anti-inflammatory and antioxidant properties (Ranasinghe et al., 2012).
Saigon Cinnamon
Also known as Vietnamese cinnamon, Saigon has the strongest flavor of all types. It’s high in cinnamaldehyde, the compound responsible for most of cinnamon’s health benefits, including anti-inflammatory and antimicrobial effects (Gruenwald et al., 2010).
Korintje Cinnamon
This Indonesian variety has a milder flavor than Saigon and Cassia but is less sweet than Ceylon. It also contains cinnamaldehyde, although its health benefits have been less studied.
Health Benefits of Cinnamon: A Closer Look
Blood Sugar Regulation
Both Ceylon and Cassia cinnamon have shown potential in controlling blood sugar levels, thus contributing to the management of type 2 diabetes (Mang et al., 2006).
Anti-Inflammatory Properties
The cinnamaldehyde in Cassia and Saigon cinnamon exerts anti-inflammatory effects, which can benefit overall health (Ranasinghe et al., 2012).
Antioxidant Properties
Cinnamon, particularly the Cassia variety, is rich in antioxidants that can help prevent damage from free radicals (Ranasinghe et al., 2012).
Antimicrobial Effects
Saigon cinnamon’s cinnamaldehyde content may offer antimicrobial benefits, potentially preventing infections (Gruenwald et al., 2010).
In addition to these broad health benefits, there are specific benefits associated with each type of cinnamon:
Ceylon Cinnamon: This type of cinnamon is known for its potential ability to regulate blood sugar. Mang et al. (2006) note that cinnamon extracts can reduce fasting blood glucose levels in individuals with diabetes. This makes Ceylon cinnamon a potentially beneficial addition to the diet of those looking to manage their diabetes.
Cassia Cinnamon: Cassia cinnamon contains a high amount of cinnamaldehyde, which Ranasinghe et al. (2012) suggest can exert anti-inflammatory effects. These anti-inflammatory properties can be beneficial in managing various health conditions that involve inflammation.
Saigon Cinnamon: High in cinnamaldehyde, Saigon cinnamon also possesses potential anti-inflammatory and antimicrobial benefits. Gruenwald et al. (2010) highlight these properties, suggesting Saigon cinnamon can contribute to overall health and aid in infection prevention.
Korintje Cinnamon: While the health benefits of Korintje cinnamon have been less researched, it also contains cinnamaldehyde, similar to Saigon and Cassia cinnamon, and therefore may also have anti-inflammatory and antimicrobial effects.
Safety and Precautions
While cinnamon has many potential health benefits, it’s essential to remember that it should be used as part of a balanced diet and not in excess. Specifically, Cassia cinnamon contains coumarin, which can be harmful in large amounts. Therefore, using Ceylon cinnamon is recommended if you consume it regularly and in large amounts.
It’s also important to remember that while cinnamon can help manage certain health conditions, it should not replace traditional medicine or be used as a sole treatment option. Always consult a healthcare provider before incorporating new supplements into your routine, especially if you have existing health conditions or are taking medication.
Summary
In conclusion, the distinct types of cinnamon, each with its unique flavour profile, offer a variety of health benefits. From blood sugar regulation and anti-inflammatory properties to antioxidant and antimicrobial effects, each variant of cinnamon offers more than just its warm, comforting flavour. It’s important to remember that while cinnamon can contribute to a healthy diet, it’s not a substitute for a balanced, varied diet and a healthy lifestyle.
References
Mang, B., Wolters, M., Schmitt, B., Kelb, K., Lichtinghagen, R., Stichtenoth, D. O., & Hahn, A. (2006). Effects of a cinnamon extract on plasma glucose, HbA, and serum lipids in diabetes mellitus type 2. European Journal of Clinical Investigation, 36(5), 340-344.
Ranasinghe, P., Pigera, S., Premakumara, G. A., Galappaththy, P., Constantine, G. R., & Katulanda, P. (2013). Medicinal properties of ‘true’ cinnamon (Cinnamomum zeylanicum): a systematic review. BMC Complementary and Alternative Medicine, 13, 275.
Gruenwald, J., Freder, J., & Armbruester, N. (2010). Cinnamon and health. Critical Reviews in Food Science and Nutrition, 50(9), 822-834.
