Types of Cinnamon: The Simple Guide to Choosing the Right One

That warm, comforting sprinkle of cinnamon on your morning oatmeal or in your favorite baked treat seems so simple. But did you know that the cinnamon you reach for in the spice aisle might not be the only kind available? More importantly, it might not always be the best choice for you. Just like coffee beans or olive oil, cinnamon comes in different types, each with its own unique characteristics. Understanding these differences, especially between the two main types, could actually make a difference in your well-being.

The Two Main Types of Cinnamon

When it comes to cinnamon, two main varieties tend to dominate the spice rack: Ceylon and Cassia. Often dubbed “true cinnamon,” the inner bark of the Cinnamomum verum tree provides Ceylon. It’s characterized by a lighter, more delicate flavor with subtle sweet notes and a fragrant aroma. The bark itself is thin and forms multiple layers when rolled into sticks, resembling a cigar.

On the other hand, Cassia cinnamon, which often goes by the botanical name Cinnamomum cassia (and other related species), you’ll commonly find in most grocery stores. It boasts a bolder, warmer, and spicier flavor. It boasts a bolder, warmer, and spicier flavor. Cassia bark is thicker and forms fewer layers when rolled, resulting in a denser, single curl stick. While both add that familiar cinnamon warmth to dishes, their underlying profiles and even their internal composition differ.

Why Understanding Cinnamon Types Matters for Your Health

Beyond its delightful taste and aroma, people often recognize cinnamon for its potential health benefits. Cinnamon is known to be a source of antioxidants. It may also play a role in supporting healthy blood sugar levels. However, when we explore the different types of cinnamon, a key difference becomes apparent. That difference is the level of a natural compound called coumarin.

Cassia cinnamon naturally contains a significantly higher concentration of coumarin compared to Ceylon cinnamon. Small amounts of coumarin aren’t inherently harmful. However, high and frequent intake, especially of Cassia cinnamon, has been discussed regarding potential liver effects in some people.

In contrast, Ceylon cinnamon, often referred to as “true cinnamon,” contains only trace amounts of coumarin. If you enjoy cinnamon regularly and in larger amounts, or if you’re mindful of your overall well-being, consider Ceylon. Its lower coumarin content makes it a potentially preferable choice. This doesn’t mean you should entirely avoid Cassia. However, being aware of this difference can help you make informed decisions about the type of cinnamon you use.

How to Choose Between Different Types of Cinnamon

Navigating the world of cinnamon doesn’t have to be complicated. The easiest way to determine the type of cinnamon you’re buying is by checking the label. Reputable brands will often clearly indicate whether the product is Ceylon cinnamon or Cassia cinnamon.

If the label simply says “cinnamon” without specifying the type, it’s likely Cassia. This is because Cassia is the more common and widely available variety. You can often find Ceylon cinnamon in specialty spice stores, health food stores, or online retailers. These products will typically be labeled as “Ceylon cinnamon” or “true cinnamon.”

When purchasing cinnamon sticks, you might also be able to visually distinguish between the two. Ceylon sticks are usually lighter in color, with multiple thin layers rolled up. Cassia sticks tend to be darker brown, thicker, and have fewer, thicker layers, often forming a single curl. However, relying solely on appearance can be tricky, especially with ground cinnamon, so the label remains your most reliable guide. Ultimately, the “right” cinnamon for you depends on your personal preferences and how frequently you use it. If you’re a daily cinnamon enthusiast, opting for Ceylon might be a consideration.

Make Your Cinnamon Choice a Mindful One

So, the next time you reach for that jar of cinnamon, take a moment to check the label. Understanding the difference between Ceylon and Cassia is key. Ceylon, the “true” cinnamon, offers a delicate flavor and lower coumarin. Cassia is more common and has a bolder taste. Knowing this empowers you to make a simple choice. This choice can align with your taste preferences and well-being. That little bit of awareness could truly make a difference in your daily habits.

Want a quick, visual rundown of the key differences between Ceylon and Cassia cinnamon? Check out our bite-sized video below for a graphical summary of everything we’ve covered in this article!