Why do you eat the “wrong” cinnamon and how it can harm your health
'28.03.2020'
Source: Medium
The traditional daily breakfast of many people looks like this: warm oatmeal, a drop of cinnamon, a little milk, sliced bananas and a generous spoonful of honey. Does it sound delicious? Oh yeah! As Jonathan Adrian writes in his channel on Mediumhe ate such breakfast daily for a long time — literally from school until recently, a morning serving of cinnamon was the norm for him. Further — from the first person.
Cinnamon ... It is cheap, it smells amazing and tastes great. Cinnamon contains antioxidants to prevent cancer, improves glucose metabolism, has anti-inflammatory properties that help your body fight infections and repair cell damage. — and have been shown to lower cholesterol, which in turn reduces the risk of acquiring heart and vascular disease.
I assume that you probably heard about the benefits of cinnamon and, most likely, have included some form of cinnamon in your diet. And yet, few of us thought about which cinnamon is eaten, — we just take it on a shelf in a supermarket. It's just cinnamon, right? And is it safe to choose the cheapest? Not really.
What is cinnamon?
Cinnamon — This is a spice that is collected from the inner bark of several species of trees from the genus Cinnamomum. After the bark is removed, the woody parts are removed, they are left to dry in the sun. During this process, excess moisture evaporates, so the bark curls and forms small rolls. They are called cinnamon sticks and can subsequently be crushed to produce ground cinnamon.
Indonesia and China account for 75% of the global supply of such cinnamon. It is widely available worldwide due to relative hardness. — It is convenient for delivery and storage. An excellent smell and taste of cinnamon is provided by the oily part, which is rich in cinnamaldehyde. This makes cinnamon widely used as an aromatic seasoning and flavoring in a wide variety of cuisines. Regardless of where you live, cinnamon most likely plays a prominent role in the food culture of your country: from American pancakes to the notorious oatmeal, French toast, the famous Italian Bolognese sauce or Indian tikka masala.
Only a few species of Cinnamomum are grown commercially for spices. Cinnamomum verum is sometimes considered “true cinnamon”, more commonly known in the market as Ceylon (Ceylon), but most of the cinnamon in international trade comes from related species of Cinnamomum cassia, also called Cassia (Cassia). These are the two most common subtypes of cinnamon available in our supermarkets.
The differences between Ceylon and Cassia are quite strong. Most of the cinnamon on display in supermarkets — this is cassia. It is cheaper to cultivate and its price is lower. Ceylon contains much less cinnamaldehyde, has a lighter and sweeter taste than Cassia. To find it in the supermarket, you need to be vigilant about labels and price tags.
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Why is Cassia dangerous?
This cinnamon has a much higher cinnamaldehyde composition, which, as mentioned earlier, is responsible for the excellent aroma and taste of the spice. Although cinnamaldehyde is partially responsible for the strong health effects of cinnamon, its excessive consumption can be toxic to the liver and kidneys. This is much easier to achieve with Cassia.
Cassia contains another substance — Coumarin, and a lot: from 7 to 18 milligrams per teaspoon (2,6 grams), while Ceylon cinnamon contains only traces of coumarin. For an average person, one teaspoon of Cassia can provide a dose higher than the recommended daily limit.
Coumarin is like a toxic employee who reduces the productivity and morale of the entire team — this is what makes Cassia dangerous. Although coumarin is a natural substance, it has been shown that it causes liver damage and, ultimately, can cause the failure of this organ, especially in those who consume cinnamon daily or in large doses. In addition to liver toxicity, animal studies have shown that coumarin increases the risk of developing cancer in the lungs and kidneys. Since coumarin dilutes blood, its consumption in large doses poses an increased risk of bleeding, especially in people who are already on medication as a blood-thinning agent. Some European countries have even banned the distribution of Cassia.
Since coumarin is found only in tiny amounts in Ceylon cinnamon, its consumption does not pose a devastating risk to the body. Some studies have even suggested that cinnamon-free cinnamon may be beneficial to the liver. In addition, Ceylon cinnamon is rich in proanthocyanadins, which act as antioxidants.
As a person who uses cinnamon daily, I was stunned by my ignorance. I may have heard once or twice about the dubious effects of a particular subtype of cinnamon, but I quickly dismissed it as something insignificant. Only after my mother gave me a can of Ceylon cinnamon (she boasted of it as very expensive), I decided to study the issue. After all, price reflects quality in most cases.
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Choosing the right kind of cinnamon
The easiest way — be more vigilant about labels. The fact that you are holding a package of Ceylon cinnamon in your hands will always be said on the package. Like military generals, these packages bear their mark with pride. If you come across unlabelled cinnamon sticks, the twisted bark of Ceylon cinnamon will generally be thinner and layered compared to the thicker cassia bark.
Another aspect worth considering — price tag. Ceylon is usually sold at a higher price, but don’t worry. — its market prices are generally still fairly affordable. In addition, you do not consume too many of them, so 4 oz. Packaging for $ 4 will last a long time. If Ceylon boasts too low a price, something is wrong here.
It is also usually recommended to pay attention to labels to make sure cinnamon does not contain more than 8 mg of coumarin per teaspoon. — this is the recommended daily coumarin limit, which is usually found at much higher doses in Cassia.
I don’t know if the 4-year-old daily use of cinnamon has hurt me. Most likely, it was cheap Cassia, but I hope that this damage is reversible. I thought to share my discovery - not prevent.
The material is published for educational purposes and is not a recommendation. ForumDaily Woman is not responsible for the consequences of self-medication and may not share the views of the author or expert.
