The unmistakable and aromatic sweetness of Sri Lankan cinnamon fills the palate, prevents digestive discomfort, controls sugar and, in the form of cinnamon tea, allows us to enjoy all its benefits without suffering from coumarin. A must-try that is worth knowing everything about.
The origin is uncertain, but its aroma is unmistakable. This is cinnamon, a spice from the bark of the cinnamon tree that grows in tropical climates and has been used for millennia as a digestive remedy and natural stimulant. All its benefits are concentrated in cinnamon stick tea, while the best of its delicate aroma is combined with savoury and sweet dishes. Among its contraindications, coumarin, about which nutrition experts tell us everything. Below, a complete journey from the bark to the interior of this Asian spice.
What is cinnamon
Cinnamon ( Cinnamomum verum or zeylanicum) is a woody, sweet-smelling spice native to Sri Lanka. The cinnamon tree belongs to the Lauraceae family, a botanical group that also includes avocados and bay leaves. As with the former, the cultivation of cinnamon also depends on a tropical climate with high temperatures and a high percentage of humidity. Vietnam, Indonesia, and certain areas of China are some of the tropical regions where we find its cultivation.
Harvesting is typically done at dawn when the humidity is still high and the branches and small trunks are collected. The aim is to peel the bark when it is still slightly tender so that it can be removed with relative ease and the rolling and slicing is easier. The result is what reaches our table in the form of small cylinders of varying thickness, with more or less layers.
Depending on the variety of cinnamon, it will have a different composition, aromatic profile, and flavour. Sri Lankan cinnamon, known as pure cinnamon or Ceylon cinnamon, has the honour of being considered the best in the world, while Cassia cinnamon, which is more abundant in East Asia, is a less delicate cinnamon, with certain contraindications and more specifically recommended uses.
The origin of either of them is still a mystery. There is only a record that both varieties managed to travel up to ten thousand kilometers away from their origin and that their medicinal uses were a constant wherever they went. Beyond the medicine cabinet, however, in the kitchen, it has always been considered a luxury spice, a condiment capable of rounding out desserts, especially Easter ones, and turning a juicy chicken thigh into a mouthful full of contrast on our palate.
Origin and history of cinnamon
Native to Sri Lanka and the southern coast of India, cinnamon has historically been a highly prized natural remedy. It relieves flatulence, is an anti-diarrheal, is an arthritis remedy, and has an unmistakable aroma. It is precisely its pungent and long-lasting fragrance that led the Egyptians to use cinnamon to embalm mummies, although how cinnamon reached the Nile remains a mystery.
Researchers are wondering whether the Mediterranean and African continents enjoyed cinnamon from Sri Lanka or Cassia, the more robust sister spice from China. This difference would slightly change the hypotheses, although it would still be an impressive journey from Asia. The most widely held theory includes the journey of the Austronesians, originally from Malaysia, the Philippines or Taiwan to Madagascar, where they would have landed with cinnamon under their arms. It is normal, given the difficulty in following their trail, that the Greeks believed the version that cinnamon came from the hand of giant birds arriving from unknown lands. However, although they did not know its origin, they knew how to define its essence by naming it ” kinnamon” which means sweet wood.
In the 16th century, it is known that it was the Portuguese who tried to conquer the market for Ceylon cinnamon from Sri Lanka. Considered a rare, pure and highly valuable commodity, it remained on the tables of nobles for most of the Middle Ages until the expansion of its cultivation to other tropical regions allowed its price to become cheaper. Today, China and Indonesia are the main suppliers of Cassia, while Ceylon cinnamon from Sri Lanka is still considered to have the greatest organoleptic and therapeutic value.
Types of cinnamon
There are four main types of cinnamon: Ceylon, Cassia, Saigon, and Java cinnamon. The differences between them became a matter of great interest when it was discovered that the content of certain toxic components varied depending on the type. For this reason, it is important to know in depth the qualities of each type and always look for the source of origin of the cinnamon we use at home. Below we detail the flavor, aroma, and components.
Ceylon Cinnamon
Ceylon cinnamon ( Cinnamomum verum) is native to Sri Lanka. It is considered the best quality cinnamon in the world. Its tree requires four years of growth before the first harvest can be carried out. Ceylon branches are much more tender, so the process of peeling and laminating the bark that will give rise to the spice is much more laborious. The result is cylinders similar to a folded papyrus of small size, delicate aroma and pale color. In addition to being the favorite for culinary uses, it contains only 0.004% of coumarin, an organic compound responsible for several contraindications. On the other hand, it is rich in cinnamaldehyde, which fills it with health virtues.
Cassia Cinnamon
Cassia cinnamon ( Cinnamomum cassia ) is grown mainly in China and Indonesia. The trunk has a much thicker bark which makes it easier to cut, separate, roll, and roll. In fact, one of the clues that it is Cassia cinnamon and not Ceylon is the thickness of the cinnamon leaf. The roll is thick and does not fold over itself in multiple thin layers, as is the case with Ceylon cinnamon. The colour also tells us about the variety, as Cassia cinnamon is much darker in colour and has a stronger aroma. The drawback is that these two qualities are reinforced by the high presence of coumarin, up to 5%, which is totally discouraged in large doses. Because it is easy to grow and less delicate, Cassia cinnamon is also the most exported and the cheapest.
Saigon Cinnamon
Saigon cinnamon is actually a variety of Cassia cinnamon grown in Vietnam. It therefore has similar attributes to Cassia cinnamon. A slightly spicier flavour, a stronger aroma, a cheaper price, and a higher amount of coumarin. This is not the most common variety in Europe.
Java Cinnamon
Java cinnamon (Cinnamomum burmanni ), also known as Korintje, is common in Indonesia. It is sold in large quantities in the United States, although it contains a higher percentage of coumarin than Cassia. In Europe, this variety is only found in specialist shops.
Nutritional value of cinnamon
Cinnamon is very rich in iron and calcium. It has good amounts of vitamin C, magnesium, and phosphorus. And among its most notable components is cinnamaldehyde, key to the beneficial property of cinnamon in cases of diabetes. For every 100 g:
- Energy: 373 kcal
- Carbohydrates: 80 g
- Fats: 3.2 g
- Proteins: 3.9 g
Properties and benefits of cinnamon
Cinnamon does not cure diabetes, but it is without a doubt the best sweetener. Cinnamon consumption is associated with better sugar metabolism, rejuvenating antioxidant properties, and a strengthened digestive and immune system. Adding a teaspoon of cinnamon powder to your drink or snack is a simple and delicious way to enjoy each and every one of the properties described below.
Sweetness suitable for diabetics (and that helps you lose weight)
Cinnamon is much more nutritious and beneficial than sugar and polyalcohols, those famous 0-calorie sweeteners that include xylitol and mannitol. Its aromatic sweetness turns a drink into a delight and a bowl of fruit and yogurt into an excellent dessert. The fact that it does this while helping to improve our response to insulin by lowering blood sugar is what makes it the best ally for people with diabetes, and it is also of great value to all those who seek to lose weight or improve their eating habits by eliminating sugar from their diet and replacing it with the sweetness of cinnamon.
Anti-aging cinnamon
Cinnamon is not only a sweet spice, but also an antioxidant. Specifically, it acts by reducing the levels of lipid peroxidation, one of the types of free radicals derived from lipid oxidation that are most associated with premature aging. One of the most effective options to take advantage of this benefit is to prepare a cinnamon stick tea.
Helps the immune system
Cinnamon oil is an effective antimicrobial against Staphylococcus, Pseudomonas, and Escherichia. These results were proven in both in vitro and in vivo studies. Not only that, the essential oil is also used topically to help disinfect and heal wounds. While it is true that the concentration of active components is lower in cinnamon powder than in essential oil, and its uses do not have exactly the same benefits, cinnamon powder still plays an important role in the immune system thanks to its anti-inflammatory effect.
Protects the digestive system
Cinnamon has an anti-secretory quality that reduces gastric acid levels and helps prevent the development of gastric ulcers. Cinnamon-compressed extracts are also very helpful in relieving diarrhea. Although we can always choose to add a little cinnamon to our next smoothie.
Contraindications of cinnamon
Is cinnamon bad for your health? Can taking cinnamon cause liver damage? Several headlines are flooding the internet pointing to the same culprit: coumarin.
According to Cristina Sabaté, a nutritionist at the Júlia Farré Centre in Barcelona, coumarin is a substance naturally present in cinnamon, and which, according to the EFSA, is safe as long as it is taken in maximum quantities of 0.1 mg/kg. The crux of the matter lies in the species of cinnamon it comes from and its format. Sabaté adds that the most dangerous formats are food supplements based on cinnamon essential oils because they are concentrated. In addition, if the botanical origin is Cassia with up to 5% coumarin, the risk increases.
Given this fact, it is normal to wonder how safe it is to continue taking cinnamon, to which Júlia Farré, nutritionist and director of the Nutrition Center, answers: “We should not be afraid of taking cinnamon powder or using cinnamon sticks to prepare dishes, drinks or desserts. Cinnamon is a safe and beneficial product for health when consumed in these formats suitable for food.”
Recipes with cinnamon and uses in cooking
Three desserts with their own name: rice pudding, custard and torrijas would not exist as they are without cinnamon. Closely followed by fried Easter cakes and, more internationally, speculoos, those biscuits that are ideal for tea.
Brunch lovers will also remember the cinnamon that fills the interior of cinnamon rolls and any baking enthusiast in general will surely have found themselves immersed in one recipe after another with cinnamon in hand, cinnamon flan, apple and cinnamon cake, or the creamy Basque sagargala made with cream and apple compote with cinnamon. The possibilities are almost endless, the uses are simple and the result unforgettable.
How to take cinnamon
Cinnamon can be taken in stick form, ground or as a dietary supplement in the form of essential oil or extract. The form most recommended by nutritionists and gourmets is cinnamon stick followed by cinnamon powder. Always, of course, giving priority to Ceylon cinnamon and leaving Cassia in second place due to its high coumarin content and less delicate aroma.
Once in our hands, cinnamon sticks can be happily infused in hot water or in a delicious chai tea. If we have cinnamon powder, it can be used to decorate smoothies, porridge, rice pudding or to turn overripe fruit into a delicious compote.