What You Need to Know About Ceylon vs. Cassia
Cinnamon might seem like just another cozy kitchen spice, but did you know there are two very different types—and only one is considered the “true” cinnamon?
With all the trendy metabolic-boosting drinks and spice-infused wellness recipes circulating lately, cinnamon has taken center stage as a go-to ingredient. But did you know there are actually two very different types of cinnamon—and one may not be as safe for everyday use as the other? Whether you’re stirring it into your morning coffee or blending it into a fat-burning wellness shot, understanding the difference between Cassia and Ceylon cinnamon can make a big impact on your health journey.
Let’s break it down!
🌿 The Two Main Types of Cinnamon
1. Cassia Cinnamon
- The most common type sold in grocery stores (even organic!)
- Darker reddish-brown in color
- Stronger, spicier flavor
- More affordable and widely available
2. Ceylon Cinnamon
- Often labeled as “True Cinnamon”
- Lighter in color with a milder, slightly sweet flavor
- Typically found in health food stores or online
- More expensive—but for a good reason!
⚖️ The Pros & Cons of Each Type
💥 Cassia Cinnamon
Pros:
- Easy to find
- Strong flavor great for baking
- Affordable
Cons:
- High in coumarin, a naturally occurring compound that can be toxic to the liver in large amounts
- Not ideal for daily use, especially in large quantities
- Often not clearly labeled, so you may be using it unknowingly
Fun fact: Just one teaspoon of cassia cinnamon may contain 5–8 mg of coumarin, which could exceed the safe daily limit for some people.
💛 Ceylon Cinnamon
Pros:
- Very low in coumarin (safe for daily use)
- Milder flavor that blends well into teas and wellness tonics
- Supports blood sugar balance and digestion, just like cassia—but without the coumarin risk
Cons:
- A little pricier
- Harder to find unless labeled specifically as “Ceylon” or “True Cinnamon”
🔎 How to Tell What You’re Using
Look at the label. If it doesn’t specifically say Ceylon, it’s most likely Cassia—even if it’s organic.
To be sure:
- Check the brand’s website or email their support team
- Stick to brands that clearly label “Ceylon” on the front
- Buy from trusted sources like Frontier Co-op, Simply Organic, or Viva Naturals
🧘♀️ Why It Matters for Wellness Routines
Cinnamon is often added to daily health habits—like my fave metabolism-boosting shot with lemon, ginger, honey, cayenne, and cinnamon. But when you’re consuming cinnamon daily, it’s smart to go with the safer option (Ceylon), especially if:
- You’re managing your thyroid or liver health
- You’re supporting hormonal balance (hello, perimenopause!)
- You’re on medications or supplements that affect liver function
🌿 Ayurvedic Perspective
In Ayurveda, cinnamon (known as Tvak) is revered for its medicinal properties:
- Digestive Aid: Stimulates digestive fire (Agni), helping in digestion and alleviating bloating.
- Blood Sugar Regulation: Helps in managing blood sugar levels, beneficial for individuals with diabetes.
- Respiratory Health: Used in treating coughs and colds due to its warming properties.
- Balancing Doshas: Particularly effective in balancing Vata and Kapha doshas.
✅ Best Ways to Use Cinnamon
No matter which type you choose, here are some delicious ways to add cinnamon into your day:
- Sprinkle on oatmeal or yogurt
- Stir into coffee or matcha
- Blend into protein smoothies
- Add to roasted veggies like sweet potatoes or carrots
- Mix into wellness shots or tea infusions
Just remember: if it’s a daily habit, Ceylon is the way to go.
Daily Consumption: If you’re adding cinnamon to your daily routine (e.g., in teas, smoothies, or wellness shots), opt for Ceylon cinnamon to minimize health risks.
Label Reading: Always check labels. If it doesn’t specify “Ceylon,” it’s likely Cassia.
Dosage: Limit Cassia cinnamon intake to small amounts and avoid daily consumption to prevent potential toxicity.
✨ The Bottom Line
Cinnamon is a powerful, flavorful spice with amazing benefits—but not all cinnamon is created equal. If you’re enjoying it once in a while in your baked goods, cassia is just fine. But if you’re incorporating it into your daily wellness rituals, especially as part of a weight loss or hormone-supportive plan, Ceylon cinnamon is the safer, smarter choice.
So go ahead and spice up your routine—just make sure you’re doing it wisely!
🔍 Dig Deeper: Research Behind the Spice
Want to dive deeper into the science behind cinnamon? Here are some reliable sources you can explore to learn more about the differences between Cassia and Ceylon cinnamon, coumarin content, and health implications:
NIH Study on Cinnamon & Type 2 Diabetes
Ayurveda Experience – Cinnamon and Dosha Balance
If you like this post, see our previous post:
Lemon Water Detox Benefits: A Simple Sip Toward Better Wellness