Cinnamon
As a Nutritional Therapy Practitioner (NTP), I often point to cinnamon—especially the Ceylon variety—as a simple, practical way to support blood sugar regulation and overall metabolic health.
Cinnamon is one of the few foods that bridges traditional healing and modern clinical research, and it’s earned its place in many therapeutic protocols.
Even something as small as a daily sprinkle on breakfast can help support more stable energy throughout the day. And while both Cassia and Ceylon cinnamons offer benefits, the type you choose matters—especially when used regularly.
Cassia vs. Ceylon
Most people associate the word “cinnamon” with Cassia, the type commonly found in grocery stores. Ceylon (also known as true cinnamon) has a subtler flavor and a gentler effect on the body—important for those with liver concerns, sensitivities, or those using cinnamon as part of a wellness plan.
Key Differences
Coumarin content: Cassia is high in coumarin, a compound that may harm the liver with regular use. Ceylon contains only trace amounts.
Flavor: Ceylon has a delicate, almost floral aroma—great for lighter dishes.
Therapeutic safety: Ceylon is better suited for long-term or therapeutic use.
If you use cinnamon daily, are supporting metabolic issues, or want to minimize risk, Ceylon is the wiser long-term choice.
Cinnamon plays a supportive role in blood sugar regulation and overall metabolic health. While a sprinkle on sweet meals may seem simple, it can help the body maintain more stable energy levels over time. In fact, it’s one of my favorite examples of nutritional therapy that has entered mainstream medical guidance for helping to manage blood sugar spikes.
Top Health Benefits of Ceylon Cinnamon
1. Supports Blood Sugar Balance
In a randomized crossover clinical trial, just 1 gram of Ceylon extract reduced the blood glucose curve by approximately 21% over 60 minutes compared to placebo. (PubMed)
In diabetic animal models, Ceylon lowered both fasting and post-meal glucose levels. (PMC)
2. Potential Cardiovascular Benefits
Preliminary human research found that taking a Ceylon cinnamon water extract for three months led to:
Decreases in LDL cholesterol and total cholesterol
Mild blood pressure reductions
No liver or kidney side effects (PubMed)
3. Lower Risk of Coumarin Toxicity
Unlike Cassia, Ceylon cinnamon contains very low levels of coumarin, a compound that can be toxic to the liver in higher doses.
A 3-month trial of Ceylon cinnamon showed no significant changes in liver enzymes, even at therapeutic doses. (PubMed)
Everyday Use
Sprinkle freely: Great in oatmeal, smoothies, baked goods, or herbal teas.
Especially useful with oatmeal, which is often high in carbohydrates and may spike blood sugar more than expected.
Therapeutic Use
Consider standardized Ceylon cinnamon extracts for more concentrated support.
Always check for interactions with medications or liver conditions.
Stick vs. Ground
Prefer to use whole sticks? Here’s a rough guide:
One 1-inch piece of Ceylon stick is approximately equal to ¼ teaspoon ground (depending on dryness and bark thickness).
Cassia sticks are thicker and stronger—1 inch may equal ½ teaspoon or more.
Sticks are especially useful for:
Gentle infusions (in teas or stews)
Avoiding overuse
Visually identifying type (Ceylon sticks are thin and papery; Cassia is thick and woody)
Best Practices
Choose whole or freshly ground Ceylon for potency and purity.
Clients often prefer Ceylon’s milder flavor in lightly sweet or delicate dishes like fruit, yogurt, or mild baked goods.
Safety Considerations
Ceylon Cinnamon
Safe for most people in culinary amounts
Low risk of liver or medication interactions
Ideal for regular or therapeutic use, unless there’s a specific liver condition or anticoagulant use
Cassia Cinnamon
Use with more caution
Even ½ to 1 teaspoon daily may exceed the safe coumarin limit for some individuals
Best reserved for occasional use or treats
Always Check With a Healthcare Provider:
When there’s a history of liver issues
When blood-thinning medications are in use
It’s being used for children or individuals with lower body weight
During pregnancy or breastfeeding
Final Thoughts
Ceylon cinnamon is a powerful, safe, and versatile spice with a strong foundation in both tradition and science. While Cassia has its place, I recommend Ceylon whenever possible—especially for long-term use in supporting blood sugar, cardiovascular health, and metabolic resilience.
