You probably have a jar of cinnamon sitting in your kitchen right now. But do you actually know what type it is?
I always thought cinnamon was simply… cinnamon.
You buy a little jar of ground cinnamon, sprinkle it over your morning oats, add it to your coffee or mix it into a smoothie, and assume you’re getting all those amazing benefits you’ve heard about.
But there’s a catch.
Not all cinnamon is the same.
There are several species of cinnamon, and their chemical composition can be quite different. The two you’ll hear about most often are Cassia cinnamon and Ceylon cinnamon.
And then there’s the confusing label of simply “ground cinnamon.”
So let’s break it down.
First: What Is Cassia Cinnamon?
Cassia cinnamon comes from several closely related Cinnamomum species, including Cinnamomum cassia (also known as Cinnamomum aromaticum).
It’s actually one of the most common types of cinnamon used commercially and is often what you’re getting when a product simply says “ground cinnamon.”
Cassia has that familiar strong, warm, slightly spicy cinnamon flavour that most of us grew up with.
And yes — Cassia contains naturally occurring compounds that have been studied for their potential antioxidant, anti-inflammatory and blood-glucose-related effects.
Some clinical research has found that Cassia cinnamon may modestly reduce fasting blood glucose, although the evidence is mixed and cinnamon shouldn’t be considered a treatment for diabetes.
So what’s the catch?
Cassia contains significantly more coumarin than Ceylon cinnamon.
Coumarin is a naturally occurring plant compound. In small dietary amounts it generally isn’t a problem, but consuming large amounts of Cassia regularly can increase exposure to coumarin, which can be harmful to the liver in susceptible people.
That’s one reason I wouldn’t recommend treating Cassia cinnamon like a high-dose supplement.
Think of it as a beautiful culinary spice first.
What About “Ground Cinnamon”?
Here’s where things get interesting.
Ground cinnamon isn’t actually a specific type of cinnamon.
“Ground” simply describes the form.
The cinnamon bark has been dried and ground into a powder.
The label may or may not tell you which species was used.
That means one jar labelled “ground cinnamon” could contain Cassia, while another could contain Ceylon cinnamon — and their chemical profiles can be quite different.
This is why I prefer looking for the actual cinnamon species on the label rather than assuming all cinnamon powder is the same.
And there’s another reason to pay attention to the quality of your cinnamon.
In recent years, food-safety testing has found some ground cinnamon products with elevated levels of lead, resulting in recalls and public health alerts. This doesn’t mean all ground cinnamon is contaminated — it means choosing a reputable brand and checking current recalls is worthwhile.
Cassia vs Ceylon Cinnamon
If you’re trying to decide which cinnamon to buy, this is the comparison I find most useful.
| Cassia Cinnamon | Ceylon Cinnamon | |
|---|---|---|
| Flavour | Strong, spicy & warm | Sweeter, lighter & more delicate |
| Commonly sold as | Ground cinnamon/cinnamon spice | Ceylon or “true” cinnamon |
| Coumarin | Relatively high | Very low/trace amounts |
| Antioxidant compounds | Yes | Yes |
| Studied for blood sugar | Yes | Yes |
| Best use | Cooking & occasional everyday use | Regular culinary use if you want lower coumarin |
| Price | Usually cheaper | Usually more expensive |
Ceylon cinnamon is sometimes called “true cinnamon” and comes primarily from Sri Lanka. It contains only trace amounts of coumarin compared with Cassia.
But Does Cinnamon Actually Help Blood Sugar?
This is one of the biggest reasons cinnamon has become so popular in the wellness world.
There is some evidence that cinnamon may have an effect on fasting blood glucose and insulin-related markers.
However, this is where we need to separate the wellness hype from the actual research.
Studies have produced mixed results, and researchers have pointed out that many cinnamon studies don’t clearly identify which species or part of the plant was used.
That makes it difficult to know exactly how much benefit a particular cinnamon product provides.
So I wouldn’t say:
“Cinnamon lowers your blood sugar.”
I’d say:
“Cinnamon contains compounds being studied for their potential effects on blood glucose regulation.”
That’s a much more honest way to look at it.
And if you’re dealing with insulin resistance or diabetes, cinnamon should complement a healthy diet and medical care — not replace it.
Cinnamon Is More Than Just a Sweet Spice
One of the things I love about cinnamon is that it can make food taste naturally sweeter without actually adding sugar.
Try adding it to:
- Greek yoghurt
- Chia pudding
- Overnight oats
- Smoothies
- Coffee
- Matcha
- Roasted pumpkin
- Baked apples
- Protein balls
- Homemade granola
- Warm herbal tea
It’s such an easy little wellness upgrade.
And you don’t need huge quantities.
A little goes a long way.
So Which Cinnamon Should You Buy?
If you’re using cinnamon occasionally in cooking, Cassia cinnamon is perfectly reasonable for most people.
But if you’re someone who uses cinnamon every single day or you’re specifically looking for a cinnamon with much lower coumarin, Ceylon cinnamon is an option worth considering.
The most important thing?
Read the label.
Don’t assume “ground cinnamon” automatically means one particular species.
Look for:
Ceylon cinnamon — Cinnamomum verum
or
Cassia cinnamon — Cinnamomum cassia/aromaticum
And choose a reputable food brand.
One More Thing: More Isn’t Always Better
This is where I think the wellness industry sometimes gets carried away.
Because something is natural doesn’t mean taking huge amounts of it is better.
Cinnamon is generally considered safe when consumed in the normal amounts you’d use as a culinary spice. Larger amounts taken regularly can be a different story, particularly with Cassia because of its higher coumarin content.
If you have liver disease, take medications that could interact with cinnamon, or are considering taking concentrated cinnamon supplements, it’s worth talking with your healthcare professional first.
You don’t need to turn your spice cupboard into a supplement cabinet.
Sometimes the simplest approach is the best one.
My Takeaway
I don’t think we need to be scared of cinnamon.
I actually think it’s a fantastic little spice to have in the kitchen.
But I do think we should pay more attention to what we’re buying.
“Cinnamon” isn’t necessarily one single thing.
Different species contain different compounds, and ground cinnamon is simply a form — not a species.
Cassia contains plenty of interesting plant compounds, but it also contains considerably more coumarin.
Ceylon cinnamon contains much less coumarin and may be a better choice if you’re using cinnamon frequently.
And most importantly, don’t believe the idea that generic ground cinnamon has “zero health benefits.” That’s too simplistic. Cinnamon contains biologically active compounds regardless of whether it’s sold as a generic ground spice — we just don’t always know exactly which species is in the jar or how much of each active compound it contains.
So next time you reach for the cinnamon jar, have a look at the label.
You might learn something about what’s actually inside.
BUY Suntusa Pure Ceylon Cinnamon Powder | True Cinnamon from Sri Lanka HERE
This article is for educational purposes only and isn’t intended to diagnose, treat or prevent any medical condition. If you’re taking medication or considering concentrated cinnamon supplements, speak with your healthcare professional.