Cinnamon - Ceylon or Cassia?

Cinnamon - Ceylon or Cassia?

We really want to highlight the quality of the ingredients we carefully select for our recipes.
We aren’t just creating delicious food, it’s really GOOD food.

Our current menu calls for cinnamon in our cookies, granola, crumble and our chia puds (the yummy stewed fruit at the bottom).

Did you know there are different kinds of cinnamon? Ceylon (premium) and Cassia (less desirable). We use Organic Ceylon cinnamon of course!

Both Ceylon and Cassia cinnamon contain the essential oil cinnamaldehyde. This is what provides its unique aroma and delicious flavour.

However, cinnamon also contains a potentially toxic compound called coumarin, which when consumed in even relatively small amounts can have detrimental side effects to health e.g. organ damage and carcinogenic effects. Cassia cinnamon contains coumarin in much higher amounts compared with Ceylon cinnamon. Approximately 1-2 teaspoons of cassia cinnamon may contain enough coumarin to reach the tolerable daily intake. This is why Ceylon is our preferred option. 

Now back to the health benefits associated with the consumption of cinnamon, of course opt for Ceylon where possible:
- Cinnamon shows several beneficial properties such as being anti-inflammatory, antioxidant, anti-microbial, anti-carcinogenic, and supportive of cardiovascular and cognitive function.
- Research shows cinnamon to be particularly healthful in regards to blood glucose levels. It may reduce insulin resistance, balance the postprandial glucose response, reduce blood glucose spikes, and increase insulin sensitivity. Therefore inclusion of cinnamon in the diet for individuals with diabetes mellitus (type 2 diabetes) or gestational diabetes mellitus (GDM) may be beneficial to support healthy glucose metabolism.
- Cinnamon has also been associated with reduced accumulation of the tau protein in the brain, this protein is a feature of Alzeimer’s disease.
- Cinnamon is commonly described as a warming spice, shown to improve vasodilation and blood flow, therefore circulation and healing may be improved.
- Although not (yet) commonly used, research has shown topical cinnamon ointment to significantly improve perineal pain and healing after episiotomy incisions.

fruit crumble


Abraham, K., Wöhrlin, F., Lindtner, O., Heinemeyer, G., & Lampen, A. (2010). Toxicology and risk assessment of coumarin: Focus on human data. Molecular Nutrition & Food Research, 54(2), 228-239.

Anderson, R. A., Qin, B., Canini, F., Poulet, L., & Roussel, A. M. (2013). Cinnamon counteracts the negative effects of a high fat/High fructose diet on behavior, brain insulin signaling and Alzheimer-associated changes. PLoS ONE, 8(12), e83243.

Hechtman, L. (2019). Clinical naturopathic medicine (2nd ed.). Chatswood, Australia.

Leech, J. (2019). Ceylon vs. cassia - Not all Cinnamon is created equal. Healthline.

Leech, J. (2018). 10 evidence-based health benefits of Cinnamon. Healthline.

Mohammadi, A., Mohammad-Alizadeh-Charandabi, S., Mirghafourvand, M., Javadzadeh, Y., Fardiazar, Z., & Effati-Daryani, F. (2014). Effects of Cinnamon on perineal pain and healing of episiotomy: A randomized placebo-controlled trial. Journal of Integrative Medicine, 12(4), 359-366.

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