What is cinnamon?
Cinnamon is a spice obtained from the inner bark of various species of the Cinnamomum genus. It is best known in two main forms: Ceylon cinnamon (Cinnamomum verum), considered the "true cinnamon", and Chinese cinnamon, or cassia (Cinnamomum cassia). It comes in rolled sticks or fine powder, recognizable by its reddish-brown color and warm, sweet fragrance. One of the world's oldest commercialized spices, cinnamon is prized for its gustatory properties and potential wellness benefits.
What are the differences between Ceylon cinnamon and Chinese cinnamon?
Ceylon cinnamon (Cinnamomum verum) comes mainly from Sri Lanka and is renowned for its more delicate, subtle flavor. Its sticks are made up of multiple layers of very fine bark, forming a rather fragile roll. It contains a relatively low level of coumarin, a chemical compound that can be problematic in high doses.
Chinese cinnamon (Cinnamomum cassia), often called cassia, has a stronger taste, sometimes described as spicy or slightly bitter. Its thicker sticks are made from a single layer of bark. It contains a higher level of coumarin, which is why it's important to moderate consumption if you use it on a daily basis. Both varieties of cinnamon remain interesting for cooking and herbal medicine, however, provided you are familiar with their origin and composition.
What are cinnamon's main active constituents?
Cinnamon contains several molecules responsible for its aromatic and potentially therapeutic properties. These include
Cinnamic aldehydes (or cinnamaldehydes): the main compounds responsible for cinnamon's characteristic odor and certain antimicrobial properties.
Eugenols: found mainly in Ceylon cinnamon, they contribute to the warm, spicy fragrance and have antioxidant properties.
Coumarins: more abundant in cassia, they can contribute to the aroma, but require particular vigilance in the case of high consumption, as they can affect the liver in sensitive individuals.
Polyphenols: involved in antioxidant activity, they protect cells against oxidative stress.
What are the best-known traditional uses of cinnamon?
Ancient civilizations already appreciated cinnamon for its many uses:
Culinary: it spices up sweet and savory dishes, flavoring pastries, compotes, curries, marinades or hot drinks.
Medicinal: in Ayurvedic and traditional Chinese medicine, cinnamon is considered a warming agent. It is used to stimulate digestion, support the immune system and help the body cope with cold.
Ritual and cosmetics: its powerful fragrance is often used in incense, perfumes and certain skincare products (massage oils, soaps).
These traditions have popularized the use of cinnamon, which remains an essential ingredient in many gastronomic cultures and alternative medicines.
Does cinnamon benefit the digestive system?
In traditional use, cinnamon is reputed to :
Stimulate digestion: its aromatic compounds can promote the production of digestive juices, improving the breakdown of food.
Reduce bloating: its carminative properties can help evacuate excess gas.
Support intestinal flora: some studies highlight cinnamon's antimicrobial potential, which may, in some cases, help balance intestinal flora.
However, these effects vary from person to person, and should not be used as a substitute for medical advice if persistent digestive problems arise.
Does cinnamon have any effect on blood sugar levels?
Preliminary research has suggested that cinnamon may have an impact on blood sugar regulation. Certain compounds, including cinnamaldehyde, appear to stimulate certain metabolic processes that improve insulin sensitivity. However, the extent of this effect varies widely from study to study, and the exact mechanism is not yet fully understood.
It is important to view these data with caution: cinnamon should not replace medical treatment for diabetes or metabolic disorders. Nevertheless, the moderate inclusion of cinnamon in a balanced diet can be an interesting addition to an overall health approach.
What are the risks associated with cinnamon?
If consumed in reasonable doses, cinnamon generally presents no major risks for most individuals. However, there are a few points to bear in mind:
Coumarin: in excess, it can irritate the liver or influence blood coagulation. Fragile individuals or those prone to liver disease should opt for Ceylon cinnamon, which contains less coumarin.
Allergic reactions: although rare, they do occur. An intolerance may manifest itself as itching, redness or mild digestive problems.
Drug interactions: cinnamon may interact with certain anticoagulants or antidiabetics. Medical advice is recommended in case of doubt, especially for regular consumption or in the form of high-concentration supplements.
What forms does cinnamon come in?
Cinnamon is available in several forms:
Sticks: ideal for flavoring sauces, broths or infusions. They can be easily removed at the end of cooking.
Powder: the most widely used in cooking, added to desserts, teas or savory dishes. Blends easily with other ingredients.
Essential oil: highly concentrated, reserved for well-defined aromatherapeutic use. It is important to dilute it in a vegetable oil to avoid skin irritation.
Food supplements: in capsules or capsules, sometimes standardized in cinnamaldehyde or coumarin, for specific therapeutic use.
The choice depends on usage preferences and the desired objective: culinary, aromatic or phytotherapeutic support.
How can cinnamon be incorporated into your everyday diet?
There are a number of ways to incorporate cinnamon into your daily diet, in order to take full advantage of its flavors and potential benefits:
In hot drinks: add a pinch to your coffee, hot chocolate or black tea, or infuse a stick in hot milk.
In desserts: add to creams, applesauce, tarts or cookies. Its pairing with apples, pears and chocolate is particularly appreciated.
Savoury dishes: use it in oriental recipes (tagines, curries) or Mexican dishes, where cinnamon subtly enhances meats and sauces.
As a topping: sprinkle a small amount on oatmeal, plain yoghurt or a smoothie, for an aromatic kick.
This variety of applications makes cinnamon both pleasant and easy to use on a daily basis.
How to recognize good quality cinnamon?
To assess the quality of cinnamon, we can rely on several criteria:
Origin: "Ceylon cinnamon" or "Cinnamomum verum" generally indicates a finer, less coumarin-rich product.
Appearance: Ceylon sticks are made up of several layers of thin bark, whereas cassia comes in a single thick, coiled bark.
Odor: a mild, sweet, slightly woody scent, with no rancid or pungent notes, often revealing good freshness.
Preservation: airtight packaging and storage in a dry place preserve aromas and flavour.
A good quality spice can be recognized by its olfactory richness and its ability to enhance preparations, even in small quantities.
How to store cinnamon?
Cinnamon is sensitive to humidity and excessive heat, which quickly alter its aromas and degrade its volatile compounds. It's best to store it in an airtight container, away from light, in a cool, dry cupboard. For sticks, a well-sealed glass jar is ideal.
Powdered spices lose their fragrance more quickly, so it's advisable not to buy too much at once. Some connoisseurs prefer to grind cinnamon sticks at the last minute, to preserve the freshness and intensity of their aromatic notes.
What synergies are possible with cinnamon?
Cinnamon blends well with other spices and ingredients:
Ginger: this duo brings a comforting warmth to teas, infusions or cakes.
Cardamom: together, they create subtle, exotic flavors, ideal for certain oriental dishes or fragrant desserts.
Honey: a classic blend, appreciated for its creaminess and sweetness.
Vanilla: the sweetness of vanilla balances the power of cinnamon, perfect for cream desserts or compotes.
In phytotherapy, it is often combined with other digestive herbs (fennel, star anise, licorice) to create complex, aromatic herbal teas. We recommend experimenting with combinations gradually, to discover the most pleasant taste combinations.
Cinnamon is a versatile spice with unique aromas and interesting properties for digestion, glycemic regulation and antioxidant protection. Available in a variety of forms (sticks, powder, essential oil, supplements), it can be incorporated into many recipes and home-care preparations. Although cinnamon is generally well tolerated, it is important to pay close attention to its coumarin content, especially in the cassia variety, and to observe the precautions for use to avoid any risks. Cleverly integrated into a balanced diet, it brings flavor, warmth and a hint of the exotic to everyday life.
