The Mystery of Cinnamon
My First Encounter
When I was younger, I didn’t know much about cinnamon. The few times I tried it, I didn’t like it. The only exception was when my mother used it in her apple pie—then I loved it.
As I grew older, I began reading more about the remarkable properties of cinnamon. I became curious. Wisdom often comes with age, especially if you keep an open mind and learn from your mistakes. So I gave cinnamon another chance—and I’m glad I did.
Today, I use it daily in at least two of my meals. I sprinkle it on my morning oats and afternoon fruit bowls. Eventually, I plan to incorporate it into other dishes as well.
What Is Cinnamon, Exactly?
Cinnamon is the inner bark of the cinnamon tree. When dried, the bark curls into the familiar stick shape known as a quill. Cinnamon is typically sold in two forms: sticks and powder.
I prefer the powdered form for everyday use because it saves time. I add it directly to smoothies, oats, and fruit snacks. The sticks, which last longer, are best for cooking and infusions.
How to Store It
To preserve cinnamon’s flavor and potency:
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Store it in a tightly sealed glass jar
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Keep it in a cool, dark, dry place
Shelf life:
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Powdered cinnamon: about 6 months
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Sticks: up to 1 year
You can extend the shelf life by refrigerating it. That’s what I do. To check for freshness, simply smell it—if the scent is no longer sweet and aromatic, it’s time to discard it.
A Brief History
Cinnamon has been used for thousands of years. Historical records mention its use in China as early as 2700 BC. Once considered a luxury reserved for royalty, it is now widely accessible and affordable.
There are four main types of cinnamon:
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Vietnamese
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Chinese (Cassia)
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Indonesian
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Ceylon (also known as “true” cinnamon)
Cassia vs. Ceylon: What’s the Difference?
The most significant difference is in safety and taste.
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Cassia cinnamon (Chinese origin) is cheaper, more widely available, and often used in scientific studies. It contains high levels of coumarin, a natural compound that may be toxic to the liver in large doses.
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Ceylon cinnamon, also called “true cinnamon,” is sweeter, subtler in flavor, and contains significantly less coumarin. Its Latin name, Cinnamomum verum, literally means “true cinnamon.”
For everyday use—especially if you’re consuming it regularly—Ceylon is the safer and healthier option.
You may not find it in typical grocery stores, but it’s often available in organic food shops or ethnic markets. I eventually found it in powder form at a local health store, and I’ve been using it happily ever since.
The Health Benefits of Cinnamon
I began consuming cinnamon primarily for its antioxidant and anti-inflammatory properties.
Why It Matters for Athletes
After running—or any form of intense exercise—your body generates free radicals. Cinnamon’s rich antioxidant content can help neutralize these molecules, aiding recovery and protecting your DNA.
Inflammation is a common issue for endurance athletes. Cinnamon may reduce inflammation naturally, making it a valuable addition to a runner’s diet.
These two properties alone are enough reason for me to include it daily—not occasionally.
Other Potential Benefits
Ongoing studies suggest cinnamon may:
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Improve insulin sensitivity
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Lower blood sugar levels
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Reduce risk factors for heart disease
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Offer neuroprotective benefits
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Inhibit bacterial and fungal growth
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Provide anti-cancer properties
But Be Careful: Coumarin Content Matters
As mentioned, coumarin is a compound that may cause liver toxicity in high amounts. Cassia cinnamon contains much more of it than Ceylon does.
Some studies that support cinnamon’s ability to lower blood sugar used Cassia cinnamon, not Ceylon. This may be why Ceylon didn’t produce the same effect in certain trials—it lacks the high coumarin content that might play a role in insulin modulation.
That said, if you’re managing or reversing type 2 diabetes, I recommend a more comprehensive and sustainable solution: a whole-food, plant-based diet. For deeper guidance, check out Dr. Neal Barnard’s excellent book Dr. Neal Barnard’s Program for Reversing Diabetes.
How Much Is Safe?
Although cinnamon is natural, moderation is key. A few teaspoons a day may be safe for most people, but I personally limit my intake to one teaspoon daily of Ceylon cinnamon to be cautious.
Final Thoughts
Cinnamon isn’t just a warm, sweet spice for apple pie—it’s a plant-powered, health-enhancing gift with a rich history and powerful potential. But not all cinnamon is created equal.
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Choose Ceylon over Cassia
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Store it properly
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Use it consistently—but moderately
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Pair it with a plant-based lifestyle for even greater benefit
If you’re still skeptical, start small. Sprinkle a little in your morning oats or smoothie. Let your body—and your taste buds—be the judge.
Because when you know better, you eat better.
Discover my full story in Thirsty for Health, where I share the grit behind quitting smoking, adopting running, and embracing a plant-based life.
Disclaimer: This article shares personal opinions and experiences. It is not medical advice. Always consult a qualified healthcare professional before making any health-related decisions. Use this information at your own risk.
