Ceylon Cinnamon

Ceylon cinnamon, or true cinnamon, is the spice produced from the inner bark of Cinnamomum verum, a tropical evergreen tree in the laurel family.

REGION OF ORIGIN

Ceylon cinnamon comes from the tropical island of Sri Lanka (formerly Ceylon), off the southeastern coast of India. It has a unique terroir that has nurtured true cinnamon for centuries.

PART & COLOR

Cinnamon is made from the inner bark of the tree. When dried, the bark curls into warm, golden brown quills. Unlike cassia cinnamon, which is thick, hard, and hollow, true cinnamon sticks are thin, brittle, and filled with additional layers of aromatic bark. Ceylon cinnamon leaves can be used in teas as well as to infuse flavor like bay leaves or curry leaves.

HARVEST

The Ceylon cinnamon tree matures and starts producing suitable bark after 2 years, with peak production between 4-10 years. While Ceylon tree bark can be harvested year-round, it is easiest during the rainy season since the bark is easier to peel. In Sri Lanka, the peak harvests are in May and November—aligned to the island's monsoon seasons. Harvest involves cutting young shoots and carefully stripping the inner bark, which is then rolled into quills and left to dry for 4 to 5 days.

FLAVOR & AROMA PROFILE

It is called true cinnamon for good reason. More delicate, complex, and sweeter than its harsher and more pungent cassia cousins, cinnamon from Ceylon is the definitive way to experience the Cinnamomum spice. Evoking memories of freshly baked pastries and cozy winter evenings, true cinnamon carries notes of vanilla, citrus, and brown sugar, accompanied by a subtle spiciness. It is a complex and comforting aroma.

On the palate, Ceylon cinnamon delivers a gentle warmth that slowly unfolds into a smooth, honey-like sweetness that is a bit tangy with woody undertones. It has a depth and sophistication that brings a memorable elegance to a dish. Pre-ground powders often include a mix of different types of cinnamon, including cassia, and may contain fillers or additives. Its quality also degrades more quickly, especially if not stored properly, as the volatile oils dissipate over time. Therefore, to understand what cinnamon really is, get some whole Ceylon sticks, break them into smaller pieces, and freshly grind them in a mortar and pestle or spice grinder. The result is a full flavor and aroma profile that is so worth the extra effort.

CULINARY USES

Ceylon cinnamon’s exotic, sweet warmth is a perfect match for baked goods like pies, cakes, cookies, and breads as well as creamy desserts like custards and puddings. It also pairs beautifully with apples, pears, and other fruits, enhancing their natural sweetness. Ceylon cinnamon works with savory dishes too, particularly in Middle Eastern and Indian cuisines. It can season meats like lamb and chicken, but also baked vegetables like butternut squash or sweet potatoes. A simple sprinkle on top of sautéed green beans may broaden your perspective on the many possibilities true cinnamon offers vegetable dishes.

Spanish sausages and meats are often cured with cinnamon and Moroccan tagines enjoy its company as well. In Mexico, Ceylon cinnamon can be found in recipes with yams, chocolates, and mole sauces. However, this spice is perhaps most appreciated in simple warm drinks like coffee and hot chocolate. So whether you're baking an apple pie, simmering a fragrant curry, or sipping a warm cup of spiced tea, Ceylon cinnamon shines with every use. It can be used in whole quills for long, slow cooking or ground into a fine powder for a finishing touch.

How to Use True Cinnamon

SCIENTIFIC CLASSIFICATION

OTHER NAMES

English: true cinnamon, Sri Lankan cinnamon, soft stick, Ceylon, Ceylon sticks,
Spanish: canela, canela de Ceilán, canela verdadera
Portuguese: canela do Ceilão, canela verdadeira
French: cannelle de Ceylan, vraie cannelle
Italian: cannella di Ceylon, vera cannella
German: Ceylon-Zimt, echter Zimt
Dutch: Ceylon kaneel, echte kaneel
Czech: Cejlonská skořice, pravá skořice
Hungarian: Ceylon fahéj, valódi fahéj
Greek: kanela Keϋlánis, alithini kanela
Danish: Ceylon kanel, ægte kanel
Norwegian: Ceylon kanel, ekte kanel
Swedish: Ceylonkanel, äkta kanel
Finnish: Ceyloninkaneli, aito kaneli
Polish: cynamon Cejloński, prawdziwy cynamon
Turkish: Seylan tarçını, gerçek tarçın
Hebrew: kinamon Tzeyloni, kinamon amiti
Arabic: qirfah Saylan, qirfah haqīqiyyah
Persian/ Farsi: dārchīn Seylān, dārchīn vāqe'ī
Swahili: mdalasini wa Ceylon, mdalasini halisi
Russian: Tseylonskaya koritsa, nastoyashchaya koritsa
India
- Bengali: Silon darucini, āsala dārucini
- Hindi: Seelon daalchini, asli daalchini
- Gujarati: Silon taj, asali taj
- Marathi: Silon daalchini, khari daalchini
- Sanskrit: tvakpatra (cinnamon in general)
- Tamil: ilaṅkai lavaṅgapaṭṭai, uṇmaiyāṉa lavaṅgapaṭṭai
Sri Lanka (Sinhala): Seelon kurundu, satya kurundu
Burmese: Ceylon kyaw kya, aman kyaw kya
Thai: opchoei Langka, opchoei thae
Cambodia (Khmer): dara Ceylon, dara pith
Vietnamese: quế Ceylon, quế thật
Malay: kayu manis Ceylon, kayu manis asli
Indonesian: kayu manis Ceylon, kayu manis sejati
Filipino: kanela ng Ceylon, tunay na kanela
China
- Mandarin: Xīlán ròuguì, zhēnzhèng de ròuguì
- Cantonese: Sik laahn yuhkgwai, zan zing ge juk gwai
Korean: Sillon gyeppi, jinjja gyeppi
Japanese: Seiron shinamon, honmono no shinamon

NUTRITION FACTS

HEALTH BENEFITS

Ceylon cinnamon has been revered for its medicinal properties for millennia. Its chemical composition, including the unique compound cinnamaldehyde, holds the keys to its health benefits.

Although it has a lower concentration of cinnamaldehyde compared to cassia cinnamon, Ceylon is richer in antioxidants and is much safer due to its significantly lower coumarin content (250x less). Coumarin can be toxic in high doses, which is why Ceylon is always recommended for long-term, high-dose consumption. Here is an overview of some of the most promising areas of Ceylon cinnamon’s medicinal potential:

Blood Sugar Regulation
- One of the most well-documented benefits of Ceylon cinnamon is its ability to regulate blood sugar levels. Numerous studies demonstrate that its bioactive compounds can increase glucose uptake and enhance insulin sensitivity. Ceylon cinnamon thus has the potential to be a valuable natural tool in managing diabetes and metabolic syndrome. This also means it can reduce cravings and overeating, which benefits weight management.
Antioxidant and Anti-inflammatory Action
- Ceylon cinnamon is packed with antioxidants, such as polyphenols (like cinnamic acid) and tannins, which help protect the body from oxidative stress, a major contributor to chronic diseases. Ceylon cinnamon also contains several compounds with powerful anti-inflammatory properties.
Heart Health
- High cholesterol causes coronary heart disease, which is the number one killer of men and women worldwide. Anything that can be done to reduce cholesterol is imperative for longevity. Ceylon cinnamon can help lower bad cholesterol (LDL) and triglycerides while increasing good cholesterol (HDL). Additionally, its anti-inflammatory and antioxidant properties help protect the heart and blood vessels from damage.
Antimicrobial Activity
- The bioactive compounds in Ceylon cinnamon, especially cinnamaldehyde, have shown broad-spectrum antibacterial efficacy against a range of bacterial, fungal, and viral infections.
Digestive Aid
- Ceylon cinnamon can reduce nausea and spur the synthesis of digestive enzymes. Its antibacterial qualities also help maintain a balanced gut flora.
Brain Health
- According to recent studies, Ceylon cinnamon may provide advantages for cognitive performance. It may also aid in lowering the buildup of tau proteins and amyloid plaques, which are linked to neurodegenerative diseases. It also helps to lower inflammation and oxidative stress in the brain.

Important Considerations

Most Research is Preliminary: While research is promising, more extensive human clinical trials are needed to definitively confirm the efficacy and safety of Ceylon cinnamon's medicinal properties.
Dosage Matters: Researchers commonly use concentrated extracts, so standard dietary consumption may not yield the same results. More studies are required to establish proper dosages and administration methods.
Medication Interaction: Ceylon cinnamon should not be considered a replacement for conventional medical treatments. While it is generally safe for most people, it is critical to exercise moderation and consider interactions with other medications.
Disclaimer: Consult healthcare professionals before using spices or herbs medicinally.

CHEMICAL COMPOSITION

Ceylon cinnamon is renowned the world over for its delicate sweetness and spice. It stands out as “true cinnamon” compared to its more potent and less refined cassia cousins due to its unique chemical composition. The main difference is in the concentrations of three compounds, and that difference is vast:

Cinnamaldehyde: Cassia cinnamon has a much higher concentration of cinnamaldehyde (30-45% more, or up to 95% of its essential oil). This compound is responsible for cinnamon's characteristic flavor and aroma. This makes cassia more pungent and simple than Ceylon since the vast majority of its flavor and aroma comes from one compound.
Eugenol: Ceylon cinnamon has a higher concentration of eugenol (15-20% of its essential oil vs. 0.5-5% in cassia). This compound, also found in cloves and allspice, is associated with cinnamon's warm, spicy notes. The higher level of eugenol in the Ceylon species gives it a more complex flavor.
Coumarin: Cassia cinnamon contains a significantly higher amount of coumarin (250 times more, or 1% of its essential oil). This compound can be toxic to the liver in high doses. Ceylon cinnamon has very low levels of coumarin (~0.004%), making it a safer option for regular consumption. Coumarin also has a blood thinning effect, so large doses of cassia can be dangerous for those already on blood thinners.

Cassia thus has a stronger, spicier, more bitter flavor that is woodier and more camphoraceous. Ceylon cinnamon is milder, sweeter, and more delicate with noticeable citrus and floral notes.

Flavor & Aroma Compounds

Cinnamaldehyde
- Culinary: The primary compound in Ceylon cinnamon (50-65% of its essential oil)—responsible for the sweet, warm, and spicy scent we associate with cinnamon.
- Medicinal: Potent anti-inflammatory, antimicrobial, and antifungal properties. Blood sugar regulating effects.
Eugenol
- Culinary: Contributes a warm, spicy, and clove-like note.
- Medicinal: Potent antioxidant, anti-inflammatory, and antimicrobial properties.
Linalool
- Culinary: Adds a floral, slightly sweet aroma with hints of lavender and citrus.
- Medicinal: Potent anti-inflammatory and antimicrobial properties. Antioxidant and anti-anxiety potential. Often used in aromatherapy for stress reduction.
Cinnamic Acid
- Culinary: Contributes to the spicy and slightly sweet taste of cinnamon.
- Medicinal: Antioxidant and antimicrobial potential.
Benzyl Benzoate
- Culinary: Contributes to the sweet and balsamic nuances of cinnamon’s aroma.
- Medicinal: Antioxidant and antimicrobial properties. Also used in the treatment of scabies and lice.
Other Terpenes
- Culinary: Ceylon cinnamon contains various other terpenes, including β-caryophyllene, which adds a woody, spicy note, and eucalyptol, which adds a fresh, camphor-like aroma.
- Medicinal: Antioxidant and anti-inflammatory potential.

Other Phytochemicals

Tannins
- Culinary: Contribute a subtle astringency to the flavor.
- Medicinal: Potent antioxidant with antimicrobial effects.
Flavonoids (quercetin, kaempferol)
- Culinary: Minor contributors to the subtle bitterness and astringency of the overall flavor profile.
- Medicinal: Potent antioxidants and anti-inflammatory properties.
Mucilage
- Culinary: Contributes to the texture of cinnamon, particularly when used in powdered form.
- Medicinal: Helps soothe the digestive tract.

Understanding Composition

Since the macronutrients (fats, carbohydrates, proteins) and micronutrients (vitamins, minerals) are listed in the Nutrition Facts above, this section focuses on the compounds most responsible for a spice or herb's culinary and medicinal properties.
Chemical composition can vary widely, mainly in the concentrations of compounds. This is why there are differences in quality and why spices are often graded by measuring the key compounds that directly influence flavor, aroma, and color.
This variation, and therefore, quality, is affected by variety/cultivar, age/ripeness/freshness, region, terroir, environmental stressors, potential adulteration, and the techniques deployed throughout the following processes: cultivation, harvesting, processing (drying, curing), shipping, storage, and preparation (grinding, grating, infusing, toasting). A magnificent spice is a celebration of a complex journey, shaped by both natural forces and human ingenuity.

ALTERNATIVE USES

While treasured primarily in the culinary world, cinnamon has some other popular uses:

Fragrances and Aromatherapy
- Cinnamon is often added to candles, perfumes, and other scented goods. Aromatherapy also takes advantage of its warm, inviting scent as it helps lower stress and anxiety.
Air Freshener
- Due to its pleasant aroma and antibacterial qualities, cinnamon is a common component of natural air fresheners. It can remove microorganisms from the air and neutralize odors. It's also frequently included in sachets and potpourri, both for its fragrance and for its unique appearance.
Cosmetics
- Since cinnamon extracts have anti-inflammatory and antibacterial effects, they are occasionally utilized in skincare products.
Oral Care
- Cinnamon oil is occasionally used in toothpaste and mouthwash for its pleasant flavor and antimicrobial action that can help prevent cavities, fight infections, and alleviate bad breath.

Disclaimer: While cinnamon shows promise in these areas, its effectiveness may be limited compared to commercial alternatives.

SUBSTITUTIONS

The gentle complexity of Ceylon cinnamon is impossible to replicate, but when you can't find it, some options offer similar flavors, albeit with some variation.

Cassia Cinnamon
- This is the most ideal substitute, as it shares a similar flavor profile but with a more robust, powerful flavor. Keep in mind though that it has a significantly higher coumarin content, making it a riskier option for regular consumption. It is much more potent, so you can use half as much cassia as Ceylon cinnamon.
Allspice
- Allspice, with its combination of cinnamon, cloves, and nutmeg flavors, can be a good substitute for cassia cinnamon in baked goods and desserts, where its warm spice notes complement the sweetness of other ingredients. However, it has a more complex flavor profile than cassia cinnamon and may not be suitable for all recipes. Start with half the amount and adjust to taste.
Cloves + Nutmeg
- This combination can mimic some of Ceylon cinnamon's warmth and sweetness, although it won't be as delicate.

Substitution Tips

Incomplete Substitution: All spices and herbs are too complex to match exactly, so focus on which aspects of their flavor, aroma, texture, or color you wish to replicate.
Quantity: Start with a small amount of the substitute and adjust to taste. It won't be a 1:1 exchange in flavor or potency.
Context: Consider the entire dish and how the substitute's full flavor profile will merge with the other ingredients.
Experimentation: Playing with substitutions is a great opportunity to explore how different flavors interact. If you approach it with curiosity, you may really enjoy the process and make some delicious discoveries along the way.

A BRIEF HISTORY

Ceylon cinnamon is “true cinnamon,” the cinnamon that cinnamon is supposed to taste like. With its delicate and complex sweet warmth, it is prized for being the essence of the “cinnamon” spice. But throughout history, it's also been more than that—a symbol of luxury and power. To understand it properly, we must travel to the lush, tropical island of Sri Lanka, or as it was once called, Ceylon. Just off the southeastern tip of India, Sri Lanka and its indigenous peoples nurtured the true cinnamon tree for thousands of years before it became well-known to the outside world.

Unlike cassia cinnamon (a more robust and simple spice native to Southeast Asia), which was widely available and known in ancient Egypt and other parts of the Near East, Ceylon cinnamon remained relatively obscure for much of its early history. It wasn't until small-scale trade networks began to reach Sri Lanka that Ceylon cinnamon started to be introduced to other parts of the world. Even then, it was often confused with cassia, with both being traded under the general term "cinnamon."

Arab traders, who controlled the sea routes to India and beyond, played a crucial role in marketing Ceylon cinnamon in Europe as the world's highest-quality cinnamon. They kept the spice's true source a closely guarded secret, weaving elaborate tales of giant birds and dangerous serpents to protect their monopoly. During the Middle Ages, demand soared. Its delicate flavor and warm aroma made it a prized ingredient in both sweet and savory dishes, from spiced meats and stews to cakes, cookies, and wines. The spice's rarity and exotic origins enhanced its status to a symbol of wealth among the European elite. It was often gifted between nobility and royalty and used in religious ceremonies.

The quest to seize control of the highly profitable Ceylon cinnamon trade drove European powers to find Sri Lanka. In the 16th century, the Portuguese became the first Europeans to step foot on the verdant, drop-shaped island. They built fortresses, established colonies and plantations, and coerced the local population into harvesting cinnamon under harsh conditions. However, their reign was short-lived, as the Dutch East India Company soon took over. They implemented more systematic and sustainable methods of cultivation and harvesting, establishing an extensive monopoly that lasted for over a century.

The Dutch, in turn, were eventually ousted by the British in the late 18th century, who dominated the Ceylon cinnamon trade until Sri Lanka gained independence in 1948. During this period, cultivation spread to other tropical regions, including the Seychelles and Madagascar, but Sri Lanka remained the world’s primary source of the best cinnamon. However, the increasing availability of cassia cinnamon, which was cheaper and easier to cultivate, led to a decline in the dominance of Ceylon cinnamon in the global market.

Although it's no longer as rare or expensive as it once was, it is still one of the most expensive spices in the world. The popularity of natural and organic foods has also sparked a renewed appreciation for true cinnamon. Chefs, food enthusiasts, and health-conscious consumers seek out true cinnamon for its superior quality and delicate, complex flavor profile. It is also often preferred over cassia due to its lower coumarin content, making it a less risky choice health-wise for regular consumption. To this day, Sri Lanka not only remains the leading producer of Ceylon cinnamon, but has also regained full control over its cultivation and trade, ensuring that this prized spice remains in the hands of its original guardians.