Which Cinnamon is the Healthiest?

Let’s be real, cinnamon makes everything better. Your morning coffee? Better. Oatmeal? Better. Life in general? Also better. But here’s the catch , not all cinnamon is the same. In fact, depending on which type you’re using, you might be sprinkling a little health boost into your diet… or accidentally dosing your liver with something it doesn’t exactly love.

Ceylon vs. Cassia: The Cinnamon Showdown

Now, there are two main types of cinnamon, Ceylon cinnamon (the good guy) and Cassia cinnamon (the imposter). Cassia is the one you’ll find in most grocery stores cheap, strong, and a little too eager to take over your spice rack. But it comes with a problem it’s loaded with coumarin, a compound that can mess with your liver if you consume too much. On the other hand, Ceylon cinnamon ,often called “true cinnamon” has barely any coumarin and is packed with antioxidants, anti-inflammatory properties, and a way more refined, natural sweetness. Basically, it’s the fancy, well-behaved sibling in the cinnamon family.

Science backs this up, too. Studies have shown that cinnamon can help lower blood sugar, fight inflammation, and even support heart health. But here’s the thing—most of these benefits are linked to Ceylon cinnamon. Cassia might still do the job, but with its high coumarin levels, it’s like trying to eat “healthy” by choosing diet soda instead of water. Sure, it kind of works, but… do you really want to risk it? The European Food Safety Authority even warns against consuming too much Cassia because of its coumarin content, which, in extreme cases, could cause liver damage. Yikes.

How Much Cinnamon is Too Much?

Now, you might be thinking, “Okay, but how much Cassia cinnamon do I have to eat before my liver waves a white flag?” Well, according to research, even as little as one teaspoon of Cassia cinnamon a day can push you over the recommended limit for coumarin intake. That means if you’re a daily cinnamon lover, you could be unknowingly putting your liver under stress. In contrast, Ceylon cinnamon is so low in coumarin that you’d have to consume absurd amounts before it even becomes a concern. So if you’re planning to add cinnamon to your diet regularly (which you absolutely should), Ceylon is the safer bet.

Taste Matters Too

Aside from health benefits, let’s talk about taste because yes, that matters! Cassia cinnamon is bold, spicy, and almost harsh. That’s why it’s often used in processed foods and baking when you want a strong kick. Ceylon cinnamon, on the other hand, is more delicate, slightly sweet, and way more aromatic. It blends beautifully into teas, desserts, and even savory dishes. So if you’ve ever felt like your cinnamon was overpowering your food, chances are, it was Cassia doing the damage.

The Bottom Line

So, if you’re serious about your health (or just want to enjoy your cinnamon toast without worrying about your liver staging a protest), Ceylon cinnamon is the way to go. It’s smoother, subtler, and just straight-up better for you. Plus, it’s the real deal ,grown in Sri Lanka, where cinnamon isn’t just a spice; it’s a legacy.