Is Eating Cinnamon Hurting You?

Not all cinnamon is created equal, and the variety plays a significant role in determining its safety for consumption.

Invisible Danger: If you eat the wrong type of cinnamon consistently you’ll give your body a run for it’s money. Occasional baking and cooking with Cassia cinnamon is fine, but if you eat it regularly, use Ceylon cinnamon.

The Good Side of Cinnamon

Other than cinnamon being a tasty spice to add to baked goods and drinks, it has antioxidant, antibiotic, and anti-inflammatory properties, primarily due to its key active ingredient, cinnamaldehyde. This compound is commonly used in flavorings and fragrances and may be behind many of cinnamon’s potential health benefits.

Research suggests cinnamon may benefit people with diabetes by lowering blood sugar levels, though it doesn’t affect long-term blood sugar control measured by hemoglobin A1c. It might also reduce cholesterol in those with diabetes. However, many studies lack details on the type of cinnamon used or have other limitations, making their findings uncertain.

There is also some evidence that cinnamon could aid in weight loss and be used for digestive issues like irritable bowel syndrome, but its effectiveness for these purposes remains unclear.

Types of Cinnamon

There are several types of cinnamon available, with the two most commonly used being Cassia and Ceylon. Cassia cinnamon, what you’d normally use for cooking baking (and typically find in the spice section at the grocery store) contains higher levels of coumarin, making it potentially harmful in excessive amounts.

On the other hand, Ceylon cinnamon has a milder flavor and significantly lower coumarin levels – only 0.03-0.04% – making it a safer alternative.

Though Cassia cinnamon usually contains too little coumarin to be poisonous, consuming large amounts may worsen liver issues for those who already have liver problems.

Overeating Cinnamon: Symptoms

Cinnamon can sometimes cause allergies, like skin irritation and stomach problems. If you eat too much, it might lower your blood sugar, which can make you feel dizzy, tired, or anxious. It can also create a burning sensation in your stomach, which could lead to ulcers or even increase cancer risk. Plus, the cinnamaldehyde in cinnamon might give you mouth ulcers or make your tongue and gums feel burning or itchy.

According to Science Direct, “Cinnamaldehyde is an α, β-unsaturated aldehyde derived from the bark of cinnamon trees and other species of the genus Cinnamomum. It exhibits powerful pharmacological effects such as anti-inflammatory, anti-tumor, anti-bacterial, anti-diabetic, anti-obesity, and neuro-protection properties.”

Coumarin is a natural compound found in some plants, including various types of cinnamon, and it can have potential health risks if consumed in high amounts over a prolonged period, and can result in nausea, abdominal pain, or elevated liver enzymes.

High levels of coumarin have been associated with liver toxicity and may cause liver damage in sensitive people. The European Food Safety Authority (EFSA) has issued warnings about the coumarin content in certain types of cinnamon, leading to restrictions and advisories.

According to a June 2015 report in Pharmacognosy Research, people taking warfarin or other blood-thinning medications should be cautious with cinnamon consumption. High levels of coumarin in cinnamon can interfere with blood clotting in these people.

Opting for Ceylon cinnamon allows you to indulge in larger quantities without exposing yourself to the same risks associated with Cassia. While Ceylon cinnamon offers a safer option, you still want to eat it in moderation, because consuming excessively large amounts can still pose risks.

Watch The Video

“I would recommend 2 to 4 grams or approx 1 teaspoon of cinnamon in a day. Anything more that can be problematic. Also, if you’re taking some medication, then you have to be cautious, as it can also react with that,” suggests nutritionist Manisha Chopra.

Consult with a healthcare professional before making significant dietary changes or starting new supplements, especially if there are underlying health conditions or medications that may interact with cinnamon or its components.