Beyond Pumpkin Spice: The Benefits of Cinnamon for Blood Sugar, Infections, and More

benefits of cinnamonAs soon as the sun sets on the last day of summer, the world seems to explode with warm fall spices. We start to see cinnamon candles, baked goods, and bundles of cinnamon sticks as decor. While pumpkin spice takes center stage, it’s not actually the pumpkin you’re after – it’s the cinnamon with other warm spices that make your chilly nights extra cozy. You may think of it as a flavor enhancer, but the health benefits of cinnamon are worth a second look,.

For most of human history, spices like cinnamon were also prized for their medicinal qualities. Turmeric was used in food and to address digestive disorders and inflammation. Chili peppers were used for pain management. Ancient healers reached for ginger for nausea and diarrhea.

These aren’t just exaggerated cases of “folk medicine” or “old wives’ tales,” either. Current research has confirmed that many common spices do indeed have medicinal properties. Cinnamon, one of the most beneficial spices is also found in nearly everyone’s kitchen.

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Different Types of Cinnamon

It’s important to realize that there are multiple varieties of cinnamon.

  • Ceylon cinnamon, or “true cinnamon,” or cinnamomum zeylanicum. Ceylon cinnamon comes from the crumbly inner bark of the cinnamomum zeylanicum tree, and its flavor is sweet and delicate. It is light brown. You should be able to snap a stick of real cinnamon in half quite easily. If you’ve ever had old school cinnamon candies, that’s real Ceylon you’re tasting.
  • Cassia, or cinnamomum aromaticum. Cassia is usually sold as cinnamon in the United States. Recipes calling for cinnamon can use cassia instead without issue, but cassia has a harsher, more overpowering flavor with less sweetness and more brute force. It is a darker, redder brown. Cassia sticks are rather hardy and woody. Cassia is cheaper to produce and cheaper to buy than ceylon.
  • Saigon cinnamon, or cinnamomum loureiroi. Saigon cinnamon is the most prized member of the Cassia family. It has a full, complex flavor with even less sweetness. Saigon cinnamon is generally pretty expensive.

Which Type of Cinnamon Is Best?

As for the purported health benefits of cinnamon consumption, you’d think that “true cinnamon” is best. I mean, it’s the real stuff, right? A quick look across the web seems to confirm that suspicion, with most references you’ll find on message boards and herbal medicine sites imploring you to “get real Ceylon cinnamon, not that Cassia stuff.” But what’s the reality? Does “true” necessarily indicate “better”?

Well, let’s look at the possible benefits of cinnamon consumption, as well as the chemical component that appears to be responsible. Most researchers have focused on cinnamaldehyde, the organic compound that gives cinnamon its signature flavor. Hold on to your seat. We’re about to get a little technical.

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Ceylon vs. Cassia Cinnamon: Health Benefits and Risks, According to Science

Here are a few health benefits of cinnamon that are backed by research.

  • Oral health. Rather than merely mask a person’s bad breath, cinnamaldehyde in cinnamon-flavored chewing gum actually exerts an antimicrobial effect on the tongue bacteria that cause bad breath.1
  • Skin cancer. In human melanomas grafted onto mice, orally-administered cinnamaldehyde impaired cancer cell proliferation, invasiveness, and tumor growth.2
  • Colon cancer. Cinnamaldehyde, by (derived from Cassia bark, in fact) activating a protective antioxidant effect in human epithelial colon cells, evinced potential chemoprevention against colon cancer.3
  • Insect control. Cinnamon oil, most of which is cinnamaldehyde, is an effective insect repellant with the ability to specifically target and kill mosquito larvae.4
  • Heart health and blood sugar markers. Cinnamaldehyde was shown to decrease HbA1c, total cholesterol, and triglyceride levels while increasing plasma insulin, hepatic glycogen, and HDL levels. The oral dosage used – 20mg/kg body weight – wasn’t an unrealistic amount.5
  • Blood glucose. Cassia may help relieve the muscular insulin resistance that occurs following a bad night’s sleep.6
  • Diabetes. In another study, researchers using both Cassia extract and Ceylon extract found that the Cassia was more effective in diabetic rats observed in a glucose tolerance test.7
  • Parasites. Remember c. elegans, those plucky roundworms whose lifespan increased with both intermittent fasting8 and glucose restriction (the glucose study’s author, Cynthia Kenyon, has even adopted a low-carb diet in light of the results),9 and which have been deemed suitable models for the study of glucose restriction in higher mammals.10 Cassia bark had a similar effect on them, too.11
  • Kidneys. One study showed that cinnamon oil extracted from Ceylon bark reduced early stage diabetic nephropathy, or kidney disease.12 This particular oil was high (98% by volume) in cinnamaldehyde.
  • Cognitive decline. An aqueous solution of Ceylon cinnamon bark inhibited two common hallmarks of Alzheimer’s disease: tau aggregation and filament formation. Researchers isolated an A-linked proanthocyanidin (a type of polyphenol) and determined it handled the lion’s share of tau aggregation inhibition, with cinnamaldehyde possibly responsible for a fraction of it. Of the cinnamon varieties, only Ceylon carries the proanthocyanidin.13
  • Insulin. Another Ceylon isolate, a proanthocyanidin called proanthocyanidin B1, was shown to mimic – and even surpass – the effect of insulin in certain fat tissues.14 This particular proanthocyanidin only occurs in three places: Ceylon cinnamon bark, cat’s claw root, and the leaf of the common grape vine.

There have been mixed views on cinnamon’s efficacy in diabetic patients. One study found little overall average difference between lab results in type 2 diabetic patients given either 1.5g/d Cassia powder or placebo, although the Cassia patients enjoyed slightly larger drops in HbA1c with some experiencing more drastic reductions. The study’s authors didn’t find it statistically significant, but the results may suggest that certain individuals may be especially responsive to Cassia and Ceylon. At any rate, it’s worth trying, because people are not statistics, and the average/mean isn’t everything. Some people improved markedly, even though statistical analysis showed little difference. Any benefits in glucose tolerance and insulin sensitivity, another study noted, are also short-lived, making steady intake necessary for lasting effects.

Cinnamon Risks and Side Effects

Cinnamon side effects may include:

  • Mouth sores (if you’re allergic to it)15
  • DNA damage16
  • Increased risk of certain cancers17
  • Hypoglycemia, if your blood sugar is already on the low side18
  • Irritated airways if you accidentally inhale some while eating19

Coumarin in Cinnamon

Note that Cassia contains significant amounts of coumarin, which humans metabolize to 7-hydroxycoumarin, a toxin that damages the liver20 and kidneys in high amounts. Rodents metabolize it to 3,4-coumarin epoxide, a highly toxic compound, making coumarin a common ingredient in rodenticides.

A teaspoon of Cassia cinnamon powder contains 5.8 to 12.1 mg of coumarin and, according to the European Food Safety Authority, the tolerable daily intake for humans is 0.1mg/kg body weight, meaning a daily teaspoon might exceed the limit for smaller individuals.21 The German Federal Institute for Risk Assessment has gone on record in cautioning against high daily intakes of coumarin.22

In the end and for all their differences, Ceylon and Cassia are actually pretty similar (similar enough to pass for each other, for one!). They both have potent pharmacological benefits, and they’re both delicious in curries, coconut milk, coffee, and – my personal favorite when I eat them – on sweet potatoes or yams. If it’s cinnamaldehyde you’re after, the general rule is that the sweeter the cinnamon, the more concentrated the cinnamaldehyde (although ultra-concentrated doses grow more pungent). There are valid concerns with the amount of coumarin in Cassia, making daily usage of therapeutic doses questionable. Ceylon contains negligible amounts of coumarin, but its blood glucose benefits don’t seem to be as potent as Cassia’s. In my opinion, using both while never straying too far over 1 teaspoon of Cassia per day (larger individuals can go higher) is a good, safe bet.

One possible way to avoid coumarin and still eat Cassia is to make hot tea. From what I could gather online, coumarin is fat-soluble only, meaning steeping Cassia in hot water, broth (fat skimmed), or tea could extract the beneficial compounds and leave out the coumarin. Just strain the solids and drink. It may also be that traditional usage of cinnamon utilized the whole bark form, rather than the powder. Folks may not have been actually consuming the cinnamon solids, but it’s difficult to know. I assume steeping a big piece of Cassia in a pot of curry or other fatty stew would extract plenty of coumarin, provided it’s indeed fat-soluble. Either way, it’s not going to kill you unless you’re consuming heaps and heaps of Cassia powder. I suppose if you’re really worried about it, you could try one of the commercial cinnamon water-extractions on the market, but I’m usually a fan of food-based “supplementation” as long as the supplement in question exists in appreciable amounts in whole food – which they certainly do in this case.

Ah, what to use, how to extract it, and how much to consume? – the eternal question facing us students of health and optimal nutrition. Just eat, steep, grind, or cook with it, and you’ll be fine.

About the Author

Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.

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82 thoughts on “Beyond Pumpkin Spice: The Benefits of Cinnamon for Blood Sugar, Infections, and More”

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  1. Last night I dumped a heck of a lot of cinnamon (a ton!) into my post workout vanilla protein shake. I drink them with just water and a couple of ice cubes blended. What a difference it made! I plan on dumping cinnamon into them from here on out! Perfectly paired with vanilla in my opinion 🙂

  2. We always add cinnamon to our coffee, sweet potatoes and most recipes for the added flavor. At leats now I know why I love this stuff so much!!!

    1. “We?” Learn to speak for yourself or at least denoted to whom “we” refers.

  3. Awesome! I always knew there was a reason I like cinnamon so much. This is great information! Cinnamon and clove flavoured gum were, and still are, my favourite once-in-a-while treats.

  4. I absolutely love cinnamon! I add it to my kefir, my shakes, my yogurt with fruit, my tea…I am interested in a recipe that uses cinnamon with chicken…

      1. I made this last night and it was delicious! Thanks for the dinner inspiration.

    1. I also make almond milk smoothies, fruit smoothies for breakfast, and Greek yogurt w/fruit and chia seeds..except we use ginger in the powder form instead…we tried cinnamon he broke out in the hives and I had some indigestion; some have food intolerance, and ginger works great.

    2. I make fajitas with cinnamon:

      Strips of chick breast

      Red,yellow & green bell peppers


      Yellow & purple onion

      Olive oil to sautée

      For spices:

      Red pepper flakes
      Squeeze of lime

  5. i add cinnamon to my indian style curries. it gives it a really good flavour (plus the recipe calls for it :P)

  6. Cinnamon is one of those special spices that can trick our palates into thinking something is sweet, so you can reduce the sugar in lots of recipes by using cinnamon (and nutmeg and cloves and even coconut as well) to impart sweetness.

    I made a fruit salad and topped it with cinnamon and shredded coconut the other week, and it was hit! No sugar necessary 🙂

  7. love love love cinnamon! i shake it on apples, protein shakes, coffee. i just ordered a cinnamon leaf tea last night! can’t wait 🙂

  8. cinnamon + coconut cream= naturally sweet thick pudding…. LOVE IT!!!

    also good with cumin, chili, cayenne for a spicing, esp on pork

  9. I love using Cinnamon in just about anything. I do have some Saigon but it is a bit pricey. I save it for dusting my Cappuchino.

  10. Excellent post, as always Mark! I’m going to go make myself a cup of cinnamon tea now.

  11. I always tried to stay away from cinnamon because my perception was “if it tastes good, it must be bad”. After stumbling upon marks daily apple I’ve realized I was dead wrong!!! Even the healthiest of foods can taste great without adding garbage (sugar) to it.

  12. Some of the ways I use cinnamon is on my grilled sweet potatoes and in my protein shakes…so good but always on the lookout for new ways to use it to keep my clients from getting bored.

    1. some fresh nutmeg in the gdrins? How do you take your coffee? Let us know in the comments below.Swap Sugar for Cinnamon [Greatist]Tags beverages food Related Stories Ditch Your Dysfunctional Diet And Learn To Love

  13. Cinnamon, pure vanilla extract, coconut milk, and berries is one of my favorite snacks/side dish. My 2 year old son loves it to! Good to know that the cinnamon has health benefits beyond just tasting good!

  14. so I just got the biggest shocker when looking at the ingredients list on my Club House ground cinnamon:
    cinnamon, hydrogenated cottonseed and soy oil.
    WTF??? why is there hydrogenated oil in my spices??
    I’m going to be more aware of this when shopping from now on 🙁

    I <3 cinnamon though, in my coffee, coconut milk (if refridgerated, tastes like pudding!), curries… mmmm!

    1. I was just going to ask where to buy it. I was going to joke around and say they probably add HFCS to the cinnamon they sell in the grocery store. I will be sure to look at labels….thanks for bringing this to my attention.

  15. Right around during the time when I went primal about 7 weeks ago, I started to add cinnamon to my smoothies or fruit bowls amongst a few other things. I never thought about putting it on sweet potatoes.

    Knowing it has countless benefits is an added plus. I don’t use it daily, but will be sure to try it on various other food items. Oh, its good on omelets!

  16. I add it to quiche, which gets rave reviews after people make faces about it. They quickly change their minds once they’ve had a bite. It goes marvelously with crab, as well.

  17. People love cinnamon. It should be on tables at restaurants along with salt and pepper. Anytime anyone says, “Oh This is so good. What’s in it?” The answer invariably comes back, Cinnamon. Cinnamon. Again and again.

  18. Very interesting, as usual. I’ll start putting some cinnamon in my foods throughout the week and I’ll post a list in a comment of what I tried.

    I think we all should do that with every food you write about.


    P.S. Who would think cinnamon was primal!

  19. Eggs!! Put it in your eggs. Seriously. I crave french toast all the time and eggs with cinnamon tastes almost exactly like french toast. In fact I’m gonna make some right now.


      1. I make coconut flour pancakes with cinnamon, and they are basically just eggs, cinnamon, and 2T of coconut flour! A way to make an even fluffier version of primal “french toast.” 🙂

  20. That is interesting about it being an effective mossie repellent. We seem to be inundated at the moment. I wonder if sprinkling cinnamon oil in my garden would help or if my dogs would end up licking it up and cause them damage?

  21. A week ago I tore the little tin foil tops off all the bottles of spices in the spice rack my best friend bought for me.

    Now I’m adding them when I cook.

    I can’t say I follow recipes. I smell and if it smells good, I add.

    My food tastes better, and if it’s healthier, wonderful.

  22. I’ve been putting cinnamon in my coffee for years. Such a perfect addition! Thanks for the post! I’m going to get creative in the kitchen with cinnamon starting with eggs a la Paul 🙂

  23. I eat boatloads of cinnamon. Of course I over-consume pretty much everything, but no kidding sometimes like 10 tablespoons a sitting. This coumarin info is interesting. I’ll have to read up a little more on that. Knew there had to be some sort of drawback, but never looked.

  24. Cinnamon has been known throughout time as good for your heart. Maybe that is why the little red-hot hearts are so popular at Valentine’s? I have seen studies and folk lore suggesting it is a cure or controller for everything from heart disease and high blood pressure, diabetes, digestive trouble, candida, eczema and even topical remedies for hair loss!! Apparently mixing it with honey has a synergistic effect and brings out all sorts of qualities that aid in heath and wellbeing. Google Honey + Cinnamon one day for an overwhelming list of the many many things it helps to regulate or improve. Plus they taste amazing together.

  25. Cinnamon is so great; why not use it!? what do you have to lose!?

    I always put some in my morning cereal or just sprinkle it in with iced coffee (if I ever order one). It adds a delicious flavor!

  26. I love the flavor of cinnamon. Actually, I will start… hm… I will try adding it to my morning black coffee and see if I like the combo.


  27. Cinnamon on Chicken, never tried that. I love cinnamon in homemade vanilla almond milk. Hmm. I guess I’ll have to up my count cause I used very liitle of it. Great post as always Mark. I’m enjoying the ideas everyone shares. Thanks. 😉

  28. Been waiting for cinammon to get its due recognition for a while. I’ve used it as a healthy flavourant in my food for years.
    The taste becomes addictive a bit like using chilli all the time but I wouldn’t go without cinammon on my porridge or natural Greek yoghurt.

  29. I had a cat that peed on our tile floor. The only thing that seemed to get the smell out was cinnamon.

    I put the unwashed empty cinnamon containers in dresser drawers to hopefully repel moths and make what ever is in there smell nice.

    I have read that you can put cinnamon on ant trails to repel them but I haven’t tried it.

    Besides all the aforementioned uses of cinnamon in recipes, I will add, it is good with chocolate in smoothies.

  30. I like getting accidently caught with cinnamon all over my sticky buns.

    oops…wrong site

  31. I always swap in cinnamon for recipes that call for a tablespoon or two of sugar. You get a sweet flavor while adding some good benefits without the guilt.
    Great post!

  32. I add cinnamon to my frozen vegetables as they cook. It perks them up.

  33. Soon after starting The 6-Week Cure a couple of weeks ago (with 3/day homemade whey protein shakes) I started adding a teaspoon of ground cinnamon to them. Makes the otherwise bland shakes taste wonderful, like Mexican horchata.
    With this high-protein, high-fat diet, I have had no cravings whatsoever and have lost 12 lbs. so far. High natural protein/high natural fat eating is the way to go!

  34. cinnamon has tremendous flavour… plus is a great substitute for sugar.

    Using cinnamon in my cooking gives it that explosion of flavour in the mouth.

    Great Spice to use



  35. Hello!! Thank you for this wonderful website. Just discovered it and my mouth is drooling at some of the recipes. I’m gluten free and headed to paleo. It’s just the best way to eat. I’ve done it before, but got lured off the trail by a marauding Twinkie! But I’m back and ready to be a big girl now! Thanks again! Ginny

  36. There’s youtube videos where people try to take the “cinnamon challenge” of swallowing a tablespoon of the stuff.. apparently it impairs breathing!

    So despite the scary “aldehyde” in Cinnamaldehyde, Saigon cassia might be best for health benefits (either for it’s antioxidant cancer fighting or for diabetes)… but then why do so many people say “get real Ceylon cinnamon, not that Cassia crap.”? Is it only because Cassia has more of the toxic fat soluble coumarin (which is used to kill rats)? Shame because I drink my tea with a bit of whole milk!

    Also why is the higher the sweetness the higher the concentration of cinnamaldehyde? True cinnamon is the sweeter than Cassia yet has LESS cinnamaldehyde, not more! What am I missing?

    I’d love to find a product for my hot tea, that is a mixture of cinnamon and coconut/palm sugar.. any recommendations?

    1. According to this,

      Cassia may be better for controlling blood sugar (than ceylon) due to it’s increased amount of: MHCP (methylhydroxy-chalcone polymer) and Manganese.

      So perhaps supplementing with Cinnulin is ideal (all MHCP with very little coumarin.

      I haven’t been able to find the exact content differences between the 2 cinnamons. How much of Cinnamaldehyde, MHCP, coumarin are actually in each?

  37. Wow, cinnamon really works. Im a type 1 Diabetic. I’ve been experimenting a lot lately with cinnamon. I had a high sugar reading today (165). Normally 1 unit of insulin would bring this down to a normal level for me. I instead had a cup of coffee with an entire cinnamon stick (I’m in Bolivia and i think its Ceylon Cinnamon, its brittle and pretty sweet). 2 hours later my sugar went down to 99 with no insulin! Amazing!! I’ll be blogging about this soon and will share it with you

    1. Ahh the power of nature! That’s good news. Whole sticks of cinammon are affordable and I find them far more potent and fresh than the powdered stuff.

  38. Saying cinnamon is “delicious” is a matter of opinion…I like almost all foods with the exception of cinnamon which I cannot stand the taste of. For me I can think of much better ways to stay healthy.

  39. There are a few important things that we can learn from the case of cinnamon:

    1. Long before science established its value for health, most cultures were cooking it into their desserts. It stabilizes blood sugar. Now, did we really need science to establish this for us, or would it have been sufficient to copy successful, healthy cultures?
    2. Now that science has established the value of cinnamon, we’ve seen supplement companies screaming at us that the amount we get from food isn’t enough, we need to swallow pills. What’s wrong with food? Not expensive enough, apparently.
    3. Guess who will be next? As science finds more and more about it, we’ll see the FDA insisting that cinnamon can’t be used in foods, since it’s really a supplement. Then we’ll be told it’s too powerful as a supplement and needs to be a drug. The sheeple will eagerly agree, and cinammon will be availably by prescription.
    4. There are few statements more ludicrously wrong than “if it tastes good, it’s bad for you.” Seriously.

  40. Another possible reason for the positive effects of cinnamon against blood-sugar levels is the apparently good levels of chromium it contains.

  41. Some cultures use cinnamon very heavily in their diet. They sprinkle generously in desserts and main dishes – and they’re very healthy and they got their cholesterol and sugar level in control. I don’t think the coumarin content in cinnamon actually will be a direct cause of disease or anything like that – if anything, it’s more likely that they’re caused by stress, food additives and other factors. I would just use it as generously as I do now, without worrying about what kind. Plus I noticed from my travel to Bali that people over there use the bark as it is to stir hot teas with – and the hot tea has wonderfully cinnamon infused flavor.

  42. This is great news! My kids are constantly getting into the cinnamon sticks and chewing them through the day and all over the house – it’s their favourite thing these days! — I guess now I can be glad about it haha! =)

  43. I love my Ground Saigon Cinnamon and Organic Blue Agave (both from Costco) on my oatmeal. Using cinnamon adds wonderful flavor and reduces the need for any form of sweeteners. 🙂

    1. Kimberly – totally agree on the Saigon Cinnamon. I needed a restock and found this in the local Costco – vastly cheaper than the health food shops or supermarkets and tastes great! Will last a good few months too!

  44. I have been using Saigon cinnamon, but was getting low, so I ordered some ground Ceylon cinnamon, thinking “True cinnamon” would be even better. I use just less than a tsp. in my ACV “tea”, with some honey each morning. I noticed that when using the Ceylon cinnamon, as the “tea” cooled it turned to slime. I guess I’ll have to get some more Saigon cinnamon for my “tea” and use the Ceylon cinnamon for everything else.

  45. Wow! This is so enlightening, never knew of these awesome benefits as I allowed mine sit and waste in my cabinet. Going to put it to good use now.

  46. Wow, amazing blog layout! How long have you been blogging for? you made blogging look easy. The overall look of your site is wonderful, as well as the content!. Thanks For Your article about 301 Moved Permanently .

  47. If one teaspoon of Cassia cinnamon powder contains 5.8 to 12.1 mg of coumarin and the tolerable daily intake for humans is 0.1mg/kg body weight, is a daily teaspoon really safe? I add a healthy teaspoon of Vietnamese cassia to my daily smoothie and am now actually a bit concerned.

    1. I have been adding Cinnamon to breakfast and other meals for years (sometimes pre-ground, sometimes whole sticks e.g. in stews) – no negative side effects that I know of. Interested to hear other views….

  48. Cataleya,

    Just Google ceylon cinnamon and you’ll see plenty of choices!

  49. Sometimes specific instructions can help with figuring out how to use a product.
    The way I use cassia cinnamon most often (almost any grocery store sells it in large containers, hint- it’s the cheapest kind), is to make tea in a mini-coffee maker, using an un-bleached paper filter. Just put a teaspoon of cassia powder in the filter section, and let it drip. Note that the cinnamon will partially clog the fliter, so it won’t be done dripping through by the time the water section is empty. Just turn off the heat, and let it finish. I use this to make cocao with honey and plain cacao powder. Prevents glucose resistance and high blood pressure in one go!

  50. Hands down, Apple’s app store wins by a mile. It’s a huge selection of all sorts of apps vs a rather sad selection of a handful for Zune. Microsoft has plans, especially in the realm of games, but I’m not sure I’d want to bet on the future if this aspect is important to you. The iPod is a much better choice in that case.

  51. Cinnamon deserves to be loved as it is indeed one of the healthiest herb not today, but for a very long time. I love to chew cinnamon gum as it gives a unique taste that can’t be achieved through something else.

  52. When you are shopping, the best way to make sure that you are purchasing Ceylon cinnamon is to forego the powder and purchase sticks, as it’s easier to tell the difference between the two by looking at the sticks.

  53. I used to love cinnamon toast (made with cinnamon from a local spice shop), but I don’t eat bread anymore and rarely use cinnamon for anything else. Regarding the various types, I would have to say that Saigon cinnamon has by far the better flavor. That, of course, is strictly a matter of opinion.

  54. Good to know all these health benefits this common spice offers. It is really a pack of antioxidants and anti-inflammatory substances that provide protection against heart diseases. Good Article Mark