Have you noticed that cinnamon is being marketed as not only a tasty spice, but a health supplement? Unfortunately, most "cinnamon" supplements do not contain true cinnamon. How could that be?
Before we delve into that topic, it is important to recognize the wide range of effects cinnamon has on the body.
Antidiabetic:
It's thought that controlling insulin and blood glucose levels in diabetic patients is key in preserving longevity. This is because cardiovascular disease, a common complication in diabetics, can be influenced by chronic high blood glucose levels. Cinnamon has the ability to reduce fasting blood glucose levels when taken daily. Although the mechanism of action is unclear, there are a few hypotheses as to why the compounds present in cinnamon have this valuable antidiabetic effect. For example, this article shows that a hydroxychalcone (methylhydroxychalcone) derived from cinnamon actually mimics insulin, which may partially explain cinnamon’s antiglycemic effect. Additionally, cinnamon may help alleviate insulin resistance. It's simply incredible that a common kitchen spice is capable of reducing the risk of diabetic complications, including minor ones such as oral thrush (candidiasis).
Blood Lipid and Blood Pressure Improvement:
Methanol extract of a certain type of cinnamon bark is comparable to simvastatin (Zocor) in reducing triglycerides, total cholesterol, and LDL cholesterol in hyperlipidaemic rabbits. Cinnamaldehyde and other related constituents of cinnamon, have also been proven to decrease blood pressure by modulating nitric oxide levels and inhibiting calcium channels in mouse cardiovascular systems. This is brilliant news for those suffering from cardiovascular problems.
Anti-inflammatory and Antioxidant Properties:
The essential oil of cinnamon contains a plethora of compounds, such as trans-cinnamaldehyde, caryophyllene oxide, L-borneol, L-bornyl acetate, eugenol, beta-caryophyllene, E-nerolidol, and cinnamyl acetate possess anti-inflammatory properties. Cinnamomum zeylanicum essential oil and the specific constituent eugenol display some powerful and interesting antioxidant properties to boot. This makes cinnamon a powerful natural treatment for a wide range of ailments, including some liver disorders.
* It’s important to note that careless use/consumption of essential oil may result in bodily harm or death. Like modern medicines, essential oils contain extremely powerful compounds that can influence the body in many ways*
Cognitive Enhancement:
Aqueous extract of Cinnamomum zeylanicum has been proven to reduce hallmarks of Alzheimer's Disease (inhibited TAU aggregation and fillament formation), boost glucose metabolism, and regulate insulin sensitivity in the brain. Therefore, cinnamon extract may be a valuable alternative treatment for brain damage and common neurological disorders (such as depression and anxiety) caused by the Standard America Diet, obesity, and may even protect the brain from neurodegenerative diseases such as Alzheimers and dementia.
With this incredible profile of biological effects in the human body, what could possibly be wrong with adding this common supplement to your everyday regimen? Unfortunately...
Coumarin:
A poisonous benzopyrone that is commonly known as the toxic constituent of cinnamon and some other aromatic plants. Since it competes with vitamin K in the body, it elicits powerful anticoagulant activity, which could potentially be dangerous when taken with certain medications. It has also been shown to cause significant liver damage in animals and selective lung damage in mice.
Pretty terrifying results if you ask me.
Thankfully, humans possess the enzyme CYP2A6, which is responsible for the detoxifying 7-hydroxylation of coumarin. Although this makes coumarin significantly less toxic in humans than in animal models, it is still not, in my opinion, smart to consume daily. Even better news: coumarin levels vary in different types of cinnamon from negligible to extremely high. Therefore, it is possible to reap the rewards of utilizing cinnamon daily without potentially putting your health at risk.
(From left to right) cassia, burmannii, cheap zeylanicum and high quality zeylanicum
Picture courtesy of www.aziatische-ingredienten.nl
Chinese Cassia:
Chinese cassia comes from the bark of the evergreen tree Cinnamomum cassia that is generally found in Southern China. Its bark is one-layered, thick, and very hard. This results in a coarse, dense powder once ground. Like Korintje, cassia tolerates baking well and can be used in cooking without much loss in flavor. Unfortunately, it contains up to 1200 times more coumarin than true cinnamon, making it a much more toxic option than the Ceylon variety.
Saigon:
Indigenous to mainland Southeast Asia, Cinnamomum loureiroi is closely related to cassia. It is usually described as a stronger smelling and more complex version, which is not surprising given its high essential oil (1-7%) content which can be up to 25% cinnamaldehyde. Some samples have been tested to contain a coumarin content as high as 6.97g/kg, which is even higher than korintje. Its high cinnamaldehyde and coumarin levels make it a reasonably medicinal and toxic variety. Its sturdy, pungent flavor unfortunately somewhat dissipates under heat due to evaporation of its essential oil, but many chefs and bakers still hail Saigon as the best variety.
Given the above, Cinnamomum zeylanicum is the only variety of cinnamon I would use daily for medicinal purposes. Thanks to its negligible coumarin level, you can even use higher levels of it to reap maximum benefits without worry.
Whether you decide to brew some tea, chew on the bark sticks, or add the tasty spice to your dishes or desserts, rest assured the invaluable Cinnamomum zeylanicum is doing wonderful things for your health and happiness.
*Disclaimer: This writeup is theory based on in-depth research and cannot be considered 100% fact. Follow guidelines at your own risk.*
Before we delve into that topic, it is important to recognize the wide range of effects cinnamon has on the body.
True cinnamon (left) vs common cinnamon (right)
Picture courtesy of Antti Vähä-Sipilä
It's thought that controlling insulin and blood glucose levels in diabetic patients is key in preserving longevity. This is because cardiovascular disease, a common complication in diabetics, can be influenced by chronic high blood glucose levels. Cinnamon has the ability to reduce fasting blood glucose levels when taken daily. Although the mechanism of action is unclear, there are a few hypotheses as to why the compounds present in cinnamon have this valuable antidiabetic effect. For example, this article shows that a hydroxychalcone (methylhydroxychalcone) derived from cinnamon actually mimics insulin, which may partially explain cinnamon’s antiglycemic effect. Additionally, cinnamon may help alleviate insulin resistance. It's simply incredible that a common kitchen spice is capable of reducing the risk of diabetic complications, including minor ones such as oral thrush (candidiasis).
Blood Lipid and Blood Pressure Improvement:
Methanol extract of a certain type of cinnamon bark is comparable to simvastatin (Zocor) in reducing triglycerides, total cholesterol, and LDL cholesterol in hyperlipidaemic rabbits. Cinnamaldehyde and other related constituents of cinnamon, have also been proven to decrease blood pressure by modulating nitric oxide levels and inhibiting calcium channels in mouse cardiovascular systems. This is brilliant news for those suffering from cardiovascular problems.
Anti-inflammatory and Antioxidant Properties:
The essential oil of cinnamon contains a plethora of compounds, such as trans-cinnamaldehyde, caryophyllene oxide, L-borneol, L-bornyl acetate, eugenol, beta-caryophyllene, E-nerolidol, and cinnamyl acetate possess anti-inflammatory properties. Cinnamomum zeylanicum essential oil and the specific constituent eugenol display some powerful and interesting antioxidant properties to boot. This makes cinnamon a powerful natural treatment for a wide range of ailments, including some liver disorders.
* It’s important to note that careless use/consumption of essential oil may result in bodily harm or death. Like modern medicines, essential oils contain extremely powerful compounds that can influence the body in many ways*
Cognitive Enhancement:
Aqueous extract of Cinnamomum zeylanicum has been proven to reduce hallmarks of Alzheimer's Disease (inhibited TAU aggregation and fillament formation), boost glucose metabolism, and regulate insulin sensitivity in the brain. Therefore, cinnamon extract may be a valuable alternative treatment for brain damage and common neurological disorders (such as depression and anxiety) caused by the Standard America Diet, obesity, and may even protect the brain from neurodegenerative diseases such as Alzheimers and dementia.
With this incredible profile of biological effects in the human body, what could possibly be wrong with adding this common supplement to your everyday regimen? Unfortunately...
Coumarin
Coumarin:
A poisonous benzopyrone that is commonly known as the toxic constituent of cinnamon and some other aromatic plants. Since it competes with vitamin K in the body, it elicits powerful anticoagulant activity, which could potentially be dangerous when taken with certain medications. It has also been shown to cause significant liver damage in animals and selective lung damage in mice.
Pretty terrifying results if you ask me.
Thankfully, humans possess the enzyme CYP2A6, which is responsible for the detoxifying 7-hydroxylation of coumarin. Although this makes coumarin significantly less toxic in humans than in animal models, it is still not, in my opinion, smart to consume daily. Even better news: coumarin levels vary in different types of cinnamon from negligible to extremely high. Therefore, it is possible to reap the rewards of utilizing cinnamon daily without potentially putting your health at risk.
Picture courtesy of Sam Mugraby
Unbeknownst to most, there are actually quite a few types of cinnamon available around the world. Each type has a different consistency, aroma, and most importantly, different levels of pharmacological compounds such as cinnamaldehyde, cinnamic acid, cinnamyl alcohol,coumarin, and many, many more. Although all types of cinnamon have a similar profile of effects, some types may be significantly more toxic than others. This is why it is critical to recognize which type of cinnamon you are buying and consuming. Let's take a look at the most common types available:
(From left to right) cassia, burmannii, cheap zeylanicum and high quality zeylanicum
Picture courtesy of www.aziatische-ingredienten.nl
Ceylon Cinnamon:
Commonly grown in part of Sri Lanka, ceylon cinnamon (Cinnamomum verum) is also known as "true" cinnamon. Its bark is thinner and its sticks are multi-layered, so it is much finer and softer when ground. Mild and sweet in taste, true cinnamon does not blend well with strong flavors or retain its own impeccable flavor well when exposed to heat, making it inferior to other varieties of cinnamon when used in baking. However, it is amazing when sprinkled on top of dishes. Coumarin levels in tested samples are nearly undetectable, making it possible to reap benefits from consuming large amounts daily without toxicity.
Commonly grown in part of Sri Lanka, ceylon cinnamon (Cinnamomum verum) is also known as "true" cinnamon. Its bark is thinner and its sticks are multi-layered, so it is much finer and softer when ground. Mild and sweet in taste, true cinnamon does not blend well with strong flavors or retain its own impeccable flavor well when exposed to heat, making it inferior to other varieties of cinnamon when used in baking. However, it is amazing when sprinkled on top of dishes. Coumarin levels in tested samples are nearly undetectable, making it possible to reap benefits from consuming large amounts daily without toxicity.
Indonesian Korintje:
Most of the cinnamon imported into the US comes from the bark of the Indonesian evergreen tree Cinnamomum burmannii. It is similar in taste to Chinese cassia, has a slightly higher coumarin level and contains no eugenol. This makes it inferior medicinally and even more toxic than both the other types of cinnamon listed. Korintje provides a signature, strong, spicy flavor that tolerates heat from baking quite well. It's generally associated with baked goods such as cinnamon rolls, since it does not lose much of its flavor when heated.
Chinese Cassia:
Chinese cassia comes from the bark of the evergreen tree Cinnamomum cassia that is generally found in Southern China. Its bark is one-layered, thick, and very hard. This results in a coarse, dense powder once ground. Like Korintje, cassia tolerates baking well and can be used in cooking without much loss in flavor. Unfortunately, it contains up to 1200 times more coumarin than true cinnamon, making it a much more toxic option than the Ceylon variety.
Saigon (Cinnamomum loureiroi)
Saigon:
Indigenous to mainland Southeast Asia, Cinnamomum loureiroi is closely related to cassia. It is usually described as a stronger smelling and more complex version, which is not surprising given its high essential oil (1-7%) content which can be up to 25% cinnamaldehyde. Some samples have been tested to contain a coumarin content as high as 6.97g/kg, which is even higher than korintje. Its high cinnamaldehyde and coumarin levels make it a reasonably medicinal and toxic variety. Its sturdy, pungent flavor unfortunately somewhat dissipates under heat due to evaporation of its essential oil, but many chefs and bakers still hail Saigon as the best variety.
Given the above, Cinnamomum zeylanicum is the only variety of cinnamon I would use daily for medicinal purposes. Thanks to its negligible coumarin level, you can even use higher levels of it to reap maximum benefits without worry.
Whether you decide to brew some tea, chew on the bark sticks, or add the tasty spice to your dishes or desserts, rest assured the invaluable Cinnamomum zeylanicum is doing wonderful things for your health and happiness.
*Disclaimer: This writeup is theory based on in-depth research and cannot be considered 100% fact. Follow guidelines at your own risk.*
Yes! I love to generously sprinkle cinnamon on top of my foamy delicious bulletproof coffee and to add to many other treats. I thought it was a win, win - adding a spicy flavor while reaping its medicinal benefits. I used what most people buy off the spice rack at your local grocer... Saigon cinnamon (purchased from Costco). Who would have thought that I was potentially damaging my health because of its toxicity. Yikes! With this info under my belt, I switched to Ceylon cinnamon, straight from Sri Lanka. Wow - the taste and aroma is really amazing! Much better taste and I can now enjoy cinnamon's benefits without the nasty toxicity. I wonder how many people are aware of this?
ReplyDelete