1. What is "True" Cinnamon?
Ceylon Cinnamon (Cinnamomum verum) hails primarily from Sri Lanka. It’s often labeled as "True Cinnamon" because of its botanical heritage.
Cassia Cinnamon (Cinnamomum cassia) originates mainly from China and Indonesia. It is the cheaper, more common variety that makes up about 95% of the cinnamon sold globally.
2. The Visual & Flavor Test
You can usually tell them apart just by looking at the sticks (quills):
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Ceylon (The Cigar): The bark is thin and layered like a cigar. It’s fragile, easy to grind, and has a tan-brown color. Its flavor is mild, floral, and slightly citrusy.
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Cassia (The Scroll): The bark is thick, hard, and usually forms a single or double scroll. It’s dark reddish-brown and very tough. Its flavor is pungent, spicy, and "hot."
3. Why It Matters: The Coumarin Factor
This is the most critical reason to know your cinnamon. Both varieties contain a compound called Coumarin.
In small doses, Coumarin is harmless. However, in high doses, it has been linked to liver damage and kidney issues.
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Cassia is high in Coumarin (approx. 1%). Even a teaspoon a day can put some people over the daily safety limit.
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Ceylon contains only trace amounts (approx. 0.004%), making it significantly safer for regular, daily consumption.
The Takeaway: If you’re using cinnamon as a daily health supplement (for blood sugar management or antioxidants), Ceylon is the only way to go.
4. Which One Should You Use?
| Goal | Best Choice | Why? |
| Daily Health/Supplements | Ceylon | Safe Coumarin levels for long-term use. |
| Delicate Desserts | Ceylon | Won't overpower subtle flavors like vanilla or fruit. |
| Heavy Baking (Gingerbread) | Cassia | Holds up against high heat and strong spices. |
| Budget Cooking | Cassia | Much cheaper and widely available. |
How to Spot the Difference in the Aisle
If you're buying powder, it's harder to tell. Here’s a quick cheat sheet:
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Check the Label: If it just says "Cinnamon," it’s almost certainly Cassia. Ceylon will proudly state "Ceylon" or "Product of Sri Lanka."
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Check the Price: Ceylon is significantly more expensive due to the labor-intensive harvesting of the thin inner bark.
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Check the Color: Ceylon is a pale tan; Cassia is a dark, rusty red.
The Bottom Line
While Cassia is fine for the occasional batch of cookies, Ceylon is the superior choice for the health-conscious pantry. It offers a more sophisticated flavor profile without the hidden risks of Coumarin. It’s a small switch that makes a big impact on your wellness routine
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