Plant atlas Short
Cinnamon: Cassia Can Exceed the Coumarin Limit
Cinnamon (Ceylon) · อบเชย · Cinnamomum verum
Cinnamon (Ceylon) — อบเชย (ob-choey) — Cinnamomum verum.
The cinnamon in most supermarket jars carries a liver-stressing compound the Ceylon kind barely has. You eat the inner bark. Pooled trials found mixed fasting-glucose results. It's rich in manganese, calcium, fiber, and iron. Calcium is needed to maintain strong bones and teeth, supports normal muscle and nerve function, and contributes to blood clotting. Fiber adds bulk to meals, can help with fullness, and can slow carbohydrate absorption as part of a mixed diet. Massaman Neua is a rich coconut stew simmered with cinnamon and warm spices, best eaten over steamed jasmine rice alongside a refreshing cucumber relish. Khai Palo simmers eggs and pork belly with aromatic cinnamon, traditionally enjoyed with jasmine rice and sour chili vinegar. It's the dried inner bark, and Ceylon cinnamon is milder than the common cassia kind. You coppice the young stems at about two years and peel that inner bark, and the stump resprouts for repeat harvests. For everyday use, reach for Ceylon rather than cassia, since cassia is high in a natural compound that can build up to unsafe levels. Follow Longevity Biome for a new Thai plant every day.
Beef Massaman Curry — แกงมัสมั่นเนื้อ (gaeng-mas-sa-man-nuea)
Kai Palo — ไข่พะโล้ (kai-pa-lo)
Source: Davis PA, Yokoyama W (2011). Cinnamon intake lowers fasting blood glucose: meta-analysis. J Med Food 14(9):1063-1072. DOI:10.1089/jmf.2010.0180 (PMID 21480806)
Educational content, not medical advice! Consult your doctor before changing diet or medication.
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Food and nutrients
Rich in: manganese, calcium, fiber, iron
Research context
Cinnamon modestly lowered fasting blood sugar in pooled trials, but results are mixed — J Med Food, 2011 (meta-analysis)