Cinnamon is a very popular spice and for many great reasons. One is its nutritional profile which is purported to include reducing blood pressure and blood sugar to cardiovascular health. But are we consuming the right cinnamon? Should we worry about what we purchase when we walk through our favourite grocery isles?    Let’s discuss!

You can read more on cinnamon including its benefits and side effects in this post:

• Cinnamon – Five (5) ‘Must-Know’ Researched Health Benefits Plus Side Effects!

The Discussion

There are reportedly over Two Hundred and Fifty (250) different species of cinnamon, grown from different parts of the world—for example, Vietnam (Saigon), and Indonesia (Korintje), among others. However, only a few are commercially available or which most of us might have access to.

Like many, most people may not take into consideration the types of cinnamon they consume. However, research denotes that several varieties are available for consumption.  While most cinnamon will have similar benefits, some may be heightened due to their bioactive constituents.  For example, Ceylon is purportedly higher in nutrients than many of the other types available.  Importantly, there are others, particularly cassia, which may contain more of the toxic compound – coumarin, which can affect the liver and kidney when taken in large amounts.   As such, knowing the different types of cinnamon, becomes crucial, especially, if you are an avid consumer, are on medications or suffer from certain ailments.

In this post, we will be exploring four (4) of the most common types of cinnamon, their benefits, noted side effects or toxicity (if any) as well as which is best, based on research. The four (4) types of cinnamon that will be discussed are – Ceylon, Cassia, Saigon and Korintje.

You can read more on cinnamon including its benefits and side effects in this post:

• Cinnamon – Five (5) ‘Must-Know’ Researched Health Benefits Plus Side Effects!

Four (4) Main Types of  Cinnamon:

• Cassia (or Chinese Cinnamon)
• Ceylon (or True Cinnamon)
• Saigon (or Vietnamese Cinnamon)
• Korintje (or Indonesian Cinnamon)

Cassia Cinnamon (Chinese Cinnamon)

Cassia Cinnamon (Cinnamomum aromaticum or Chinese Cinnamon) reportedly originates from the Laurel (Lauraceae) family of plants. The bark of the tree is usually what is harvested and used as a food or flavouring agent for many Asian cuisines (Gernot, 2012).

This type of cinnamon is purportedly very aromatic with a sweet, yet slightly bitter taste.  Apart from its prominent use in foods, it is reportedly also used in many traditional medicines to treat conditions such as diabetes, peptic ulcers and even cancers (Gernot, 2012).  It is also used to treat coughs and phlegm among other ailments (Das et al. 2013).

One of the major compounds of cassia cinnamon is cinnamaldehyde, which constitutes more than Seventy (70%) percent of the plant (NG and Wu, 2011).  This substance, according to research, is also what contributes to many of its purported health benefits such as being anti-diabetic, anti-inflammatory, anti-fungal, possessing high antioxidant properties and having the potential to fight cancer (NG and Wu, 2011).

While cassia cinnamon has been proven beneficial to one’s health, it reportedly may cause damage to the liver and kidney, if consumed in large amounts.  This is due to a substance known as coumarin.  Cassia cinnamon or related species is said to have a higher amount of this substance than any other variety.  In fact, it reportedly has around Seven (7%) percent of this substance (NG and Wu, 2011).

Coumarin can become toxic when consumed in high amounts (0.1 mg/kg body weight) daily (Bing-Ho Cheng et al. 2018).  Also, long-term use of cassia may lead to toxicity, especially for those with liver or kidney conditions. (nih.gov).  So, if you suffer from these conditions, it would be best to avoid this type of cinnamon.  You should also avoid it if you are pregnant or breastfeeding as not much research is available on its effects.

Ceylon Cinnamon (True Cinnamon)

Ceylon cinnamon or True Cinnamon belongs to the Lauraceae family and grows very wild in countries like Sri Lanka, India, Madagascar etc. (Unlu et al. 2010).  However, it reportedly originated from Sri Lanka, hence it is often called Sri Lankan cinnamon (Suriyagoda et al. 2021).  The inner bark is usually what is used as a flavouring or a therapeutic agent (Unlu et al. 2010). Unlike cassia cinnamon, Ceylon cinnamon has a subtle sweet taste, is light brown and very fragrant (Jakhetia et al. 2010; Meena and Sree, 2012).

This type of cinnamon purportedly contains many bioactive compounds which have antioxidants and anti-microbial properties and numerous health benefits. Like cassia, its main compound is cinnamaldehyde.  As such, it has some of the same purported health benefits as cassia – anti-diabetic, providing anti-inflammatory and anti-cancer activities (Behbahani et al. 2020).

Ceylon cinnamon is also rich in bioactive compounds such as polyphenols, carotenoids, and flavonoids, which purportedly have a therapeutic effect on the body.  As such, these compounds may help to delay or prevent the onset of certain diseases such as diabetes, cancers, cardiovascular diseases, etc. (Singh et al. 2016).

Additionally, Ceylon cinnamon is usually more expensive than the other types of cinnamon due to its many bioactive compounds, health benefits and having the lowest concentration of the toxic compound – coumarin. 

Saigon Cinnamon (Vietnamese Cinnamon)

Saigon Cinnamon, Cinnamomum Loureiroj, Vietnamese Cinnamon or Vietnamese Cassia), reportedly belongs to the same genus as cassia cinnamon (Chen et al. 2014). As such, it may sometimes be mistaken for cassia cinnamon in general.  It is called Vietnamese cinnamon because it is mainly produced in Vietnam for use domestically or for imports (Academic Accelerator Encyclopedia). 

Like other cinnamons, its bark is what is typically harvested and used due to its aromatic flavour and taste, which is said to be similar to cassia, but may have a stronger, bitter, and spicy taste and aroma (Academic Accelerator Encyclopedia).  However, while it may be more closely aligned with cassia cinnamon, it is a bit more expensive than cassia cinnamon.

Saigon cinnamon is very rich in cinnamaldehyde, which is the compound that is responsible for many of the health benefits of cinnamon in general.  As such, it may help with diabetes, and provide antioxidants, anti-inflammatory and anti-microbial activities.  These properties may help the body fight free radicals as well as prevent and fight against infections (Lobo et al. 2010; Hong et al. 2012; Costello et al. 2016).  

While some studies have purported that it has the highest amount of coumarin (the toxic compound in cinnamon), others reportedly indicated that cassia has more of this compound (Wang YH et al. 2013).  In addition to liver and kidney damage, coumarin may also cause mild neurological issues, especially in children who have been exposed to it during pregnancy.  As such, pregnant women should avoid this type of cinnamon (Academic Accelerator Encyclopedia).

Korintje Cinnamon (Indonesian Cinnamon)

Korintje Cinnamon, Cinnamomum Burmannii, or Indonesian Cinnamon is also more related to cassia cinnamon (Kawatra and Rajagopalan, 2015).  This type of cinnamon is dark reddish brown and tends to have a spicy, strong, and bitter-sweet profile (Kawatra and Rajagopalan, 2015).  Therefore, you will find it in many baked products.  Hence the name, ‘the baker’s cinnamon.’

Korintje cinnamon is reportedly native to Asia and is a part of the Lauraceae family (Motooka et al. 2003).  Other countries where you might find this type of cinnamon are Bangladesh, Myanmar, China, Taiwan, Vietnam and even the Philippines (Plants of the World Online.com, 2017).  Additionally, it is reportedly one of the most common types of cinnamon found in the United States and other North American Countries, especially in powdered form (Wang et al. 2013).  It is also reportedly may be higher in coumarin than other types of cinnamon, even those of the same cassia variety (Woehrlin et al. 2010).

Like the other types of cinnamon mentioned, Korintje also possess antioxidant and anti-inflammatory properties, and may also help to manage diabetes and cholesterol.  It is reportedly the most popular cinnamon found in foods, especially baking products as it is cheaper than general cassia and more accessible.

Which type of Cinnamon is the best?

Ceylon cinnamon is considered the best type of cinnamon due mainly to the low levels of the toxic compound – coumarin. Coumarin is a substance that is found in all varieties of cinnamon. According to research, coumarin can cause damage to both the liver and kidneys, when consumed in large amounts.  It may also cause neurological issues.  In addition to having a low concentration of coumarin, Ceylon cinnamon is reportedly usually high in quality, more expensive and possesses several health benefits.  

Cassia, Saigon and Korintje cinnamons are also known for their many health benefits, however, the levels of coumarin, differ, with reports identifying korintje having more of this substance.  Saigon and cassia are also reportedly high in coumarin, hence the reasons one might avoid them, especially if pregnant.  Additionally, you may not be able to escape the consumption of korintje cinnamon as it is reportedly very common

Illustrative Summary

Here is an illustrative summary of the Four (4) MAIN TYPES of  CINNAMON

Let’s Sum Up!

Cinnamon is a common spice that is used in many cuisines and products, worldwide.  While there are over Two Hundred and Fifty (250) species, only a few are reportedly used across the world, with four (4) being more popular than others.  These include Ceylon or true cinnamon, Cassia, Saigon and Korintje.  

Ceylon is considered the best type of cinnamon, due not only to its health benefits and quality but also its low levels of the toxic compound – coumarin.  Saigon and Korintje are said to have the highest levels of this compound, but Korintje is more popular in North America, particularly the United States, as it is cheaper than the others and more accessible.  As such, it is used in many baked products and even as a flavouring agent in coffee.

Nonetheless, all these different types of cinnamons have many purported health benefits, ranging from being anti-diabetic to having considerably potent antioxidant and anti-inflammatory properties.  However, if you suffer from liver and kidney disease, it is best to stay clear of cinnamon, due to the coumarin substance, especially the cassia types (Cassia, Saigon and Korintje).

So, now that we have explored the different types of cinnamon, which do you use? Share it nuh!

You can read more about the overall benefits of cinnamon as well as other foods in the articles below:

• Cinnamon – Five (5) ‘Must-Know’ Researched Health Benefits Plus Side Effects!

• Understanding Blood Pressure and its Readings Plus Seven (7) Foods that can help you to Manage it, Naturally!

• Pycnogenol and Diabetes – Is there a Positive Link?