Cinnamon is one of those super spices that has found its way into our hearts (and our lattes!) with its aromatic flavor and potential health benefits. Yet, as I often say at the dinner table, “too much of anything can make your tummy grumble.” So let’s dive into the savory world of cinnamon and find out just how much is the perfect pinch.
Cinnamon is derived from the inner bark of trees from the genus Cinnamomum. It’s been used for thousands of years, not just as a flavoring, but also for its medicinal properties. There are two main types of cinnamon you might find in your spice cabinet: Cassia and Ceylon. Cassia, which is more common in the United States, has a stronger flavor and is less expensive, while Ceylon, known as “true cinnamon,” is milder and slightly sweeter.
This spice is packed with antioxidants and has been linked to various health benefits, including anti-inflammatory properties and the potential to lower blood sugar levels. But it’s also important to note that Cassia cinnamon contains significant amounts of a compound called coumarin, which can be harmful in large doses.
According to the FDA and other health organizations, consuming small to moderate amounts of cinnamon is safe and can be part of a healthy diet. But how much is too much?
The European Food Safety Authority has identified a tolerable daily intake for coumarin, which is 0.1 milligrams per kilogram of body weight. To put that into perspective, for a 150-pound individual, that would be approximately 5 milligrams of coumarin per day. Considering that Cassia cinnamon can contain up to 1% coumarin by weight, a teaspoon of Cassia cinnamon could potentially put you over that limit.
Now, before you start measuring out your cinnamon with a microscale, keep in mind that this is simply a guideline. Not everyone will have the same sensitivity to coumarin, and factors like overall diet, health status, and frequency of consumption will play a role.
Incorporating cinnamon into your diet can be a delightful way to enhance flavor without adding sugar or calories. However, moderation is key. Using a sprinkle here and there in your baking, on your toast, or in your morning coffee is unlikely to cause harm, and can contribute to a balanced diet.
For those who love to go heavy on the cinnamon, or for individuals consuming cinnamon supplements, it’s wise to be more cautious. High doses of cinnamon supplements, especially if they contain Cassia cinnamon, could lead to health issues related to liver toxicity due to the higher coumarin content.
There you have it, folks – the lowdown on laying down the cinnamon. Adding a dash of this beloved spice can make your dishes dance with flavor, but remember that even with the good stuff, there’s always a limit. Keep your portions in check, and your family’s meals will continue to be the perfect blend of safe, healthy, and delicious
