Ingredient Deep-Dive: Cinnamon

Cinnamon is one of the most popular spices in the world, known for its warm and sweet aroma and taste that can be used in a variety of dishes. But it’s also known to be rich in antioxidants and other beneficial compounds. Read more about its benefits and how to incorporate it into your diet!

What is cinnamon?

Cinnamon is a spice that comes from the dried inner bark of the Cinnamomum tree species. The dry bark forms strips that curl into rolls, called cinnamon sticks, which can be ground to form cinnamon powder. There are two main types of cinnamon:

• Ceylon cinnamon: known as “true cinnamon” and grows primarily in Sri Lanka. Tends to be lighter in color and sweeter in flavor.
• Cassia cinnamon: the most common type sold in supermarkets and is grown in areas of Southeast Asia.

Pro tip: A good way to tell the difference between the two is to look at the cinnamon sticks. Ceylon sticks look like many thin layers of bark rolled together and is lighter-colored, while Cassia sticks look like one thick, firm layer of bark rolled up.

Cinnamon in all its forms has a long history of use in traditional medicine in many parts of the world, dating back as far as ancient Egypt. It was believed to help with inflammation, heart disease, and other conditions. Research today suggests more benefits packed in this mighty spice.

Benefits of cinnamon

Here are 5 health benefits of cinnamon that make it worth your while!

1. Packed with antioxidants

Cinnamon comes loaded with antioxidants, which protect your body from oxidative damage caused by free radicals. Some of those antioxidants include polyphenols (plant compounds) and other unique chemicals like cinnamaldehyde, which scientists believe is responsible for most of cinnamon’s health effects.

2. Helps lower blood sugar levels

Studies have found that cinnamon can help reduce insulin resistance and improve glucose uptake. It’s also been found to lower fasting blood sugar levels in those with type 2 diabetes and improve hemoglobin A1c, which is an indicator of long-term blood sugar control.

3. Protects against heart disease

Heart disease is considered the leading cause of death around the world, and cinnamon has been linked to a reduced risk. It’s also been shown to help lower blood pressure when consumed consistently for at least 8 weeks, and reduce levels of triglycerides and total cholesterol — common risk factors for heart disease.

4. Could help fight cancer

Although the evidence has been limited to test-tube and animal studies so far, research has found that cinnamaldehyde (that all-important compound) could block certain proteins involved in cancer growth and reduce the growth of blood vessels in tumors. But more research is needed to study its anti-cancer effects on humans.

5. May prevent bacterial and fungal infections

Some studies have shown that cinnamon oil could help kill fungi that cause respiratory tract infections. Cinnamon may also prevent the possibility of tooth decay and reduce bad breath.

Risks of cinnamon

Cinnamon is considered safe when consumed in the amounts commonly used in dishes as a spice or flavor add-on. But it’s not recommended to consume large amounts of cinnamon or for long periods of time, as it may lead to side effects like allergic reactions or gastrointestinal issues.

Despite these risks, cinnamon still contains numerous health benefits, thanks to its many beneficial compounds. For best results, stick to Ceylon cinnamon or take small doses of the Cassia variety.

Adding cinnamon to your diet

It’s super easy to incorporate cinnamon to your diet! There are many creative ways to add it to your everyday meals, while being mindful of the amount you consume. Your body will reap the health benefits of cinnamon with even a small amount!

You can stir it into oatmeal, add a pinch to your coffee (which is my favorite way of consuming it), bake into cinnamon muffins or bread, stir it into hot chocolate, and more.

If you’re looking for an easy recipe to start trying it today, whip up these Easy 3-Ingredient Fluffy Pancakes and top them with a dash of cinnamon. It’ll complement the sweetness of the pancakes perfectly and you’ll have an even more delicious meal to dig into.