Is Cassia cinnamon tea safe for you?
While Cassia cinnamon is a popular and potent spice, its suitability for tea depends heavily on the amount consumed and your individual health profile. The primary concern lies with coumarin, a naturally occurring chemical present in high concentrations in Cassia cinnamon. The European Food Safety Authority (EFSA) established a Tolerable Daily Intake (TDI) of 0.1 mg of coumarin per kilogram of body weight. Exceeding this limit, especially over a prolonged period, can potentially cause liver damage in some individuals.
The crucial coumarin difference
Coumarin is the key differentiator between Cassia and Ceylon cinnamon. Cassia, the most common and inexpensive variety, contains high levels of coumarin, which can leach into hot water. Conversely, Ceylon cinnamon, often labeled as "true cinnamon," contains only trace amounts of coumarin, making it a much safer option for frequent consumption. Tea made from whole Cassia sticks releases less coumarin than tea made from the powder, but caution is still advised for regular, high-volume drinkers.
Potential health benefits of Cassia cinnamon
Despite the coumarin concerns, Cassia cinnamon is not without its benefits, particularly in moderate, infrequent amounts. It has long been valued for its unique properties, but these should be weighed against the potential risks.
- Antioxidant Power: Like all cinnamon, Cassia is packed with antioxidants, which help protect the body from oxidative stress and inflammation.
- Blood Sugar Regulation: Research indicates that compounds in Cassia cinnamon can help improve insulin sensitivity and support blood sugar control in people with type 2 diabetes.
- Antimicrobial Properties: The active compound cinnamaldehyde has demonstrated activity against various bacteria and fungi.
- Improved Digestion: Cassia can aid in digestion, helping to reduce bloating and gas.
Cassia vs. Ceylon Cinnamon: A comparison
Understanding the differences between these two types is vital for making an informed choice, especially when brewing tea.
| Feature | Cassia Cinnamon | Ceylon Cinnamon |
|---|---|---|
| Origin | China, Indonesia, Vietnam | Sri Lanka |
| Coumarin Content | High (up to 1% or more) | Very Low (trace amounts) |
| Flavor Profile | Strong, spicy, pungent | Mild, sweet, delicate |
| Appearance | Thick, single-layered, dark reddish-brown sticks | Thin, multi-layered, papery, light tan sticks |
| Price | Affordable, widely available | More expensive, specialty item |
| Best For | Savory dishes, robust baked goods (infrequent) | Teas, desserts, daily consumption |
Guidelines for safe consumption
For most healthy individuals, moderate consumption of Cassia cinnamon tea is unlikely to pose a significant risk. However, regularity and quantity are key considerations. A study on coumarin absorption from cinnamon tea indicated that coumarin is readily absorbed by the body.
- Keep it occasional: If you love the robust flavor of Cassia, enjoy it in small amounts as an occasional treat rather than a daily staple.
- Stick to small amounts: For tea, use a small piece of a whole stick rather than powdered cinnamon, which concentrates coumarin more effectively. According to the EFSA's TDI, an adult weighing 60 kg should aim for no more than ~6 mg of coumarin per day. Since Cassia can contain up to 1% coumarin, a single teaspoon could contain up to 10-12 mg or more, easily exceeding the daily limit.
- Choose Ceylon for daily use: If cinnamon tea is a daily ritual for you, switch to Ceylon cinnamon. Its minimal coumarin content makes it a safe choice for regular, long-term consumption.
Who should avoid or limit Cassia cinnamon tea?
Certain individuals should be particularly cautious or completely avoid Cassia cinnamon tea to prevent adverse health effects.
- Individuals with Liver Disease: Those with pre-existing liver conditions are more sensitive to coumarin and should avoid Cassia cinnamon in quantities larger than those found in food.
- Pregnant and Breastfeeding Women: There is insufficient evidence on the safety of large amounts of cinnamon during pregnancy or breastfeeding, so sticking to food amounts is the safest option.
- Those on Specific Medications: Cassia cinnamon can interact with certain drugs, including blood thinners like warfarin and medications for diabetes or liver disease. Always consult a healthcare provider if you are on medication.
- Children: Due to their lower body weight, children can reach the coumarin TDI much faster than adults. It is best to use Ceylon cinnamon for children.
For more detailed information on cinnamon's safety, you can consult resources from the National Center for Complementary and Integrative Health (NCCIH).
Conclusion
While it is possible to drink Cassia cinnamon tea, doing so regularly or in large quantities carries a health risk due to its high coumarin content. For those who enjoy cinnamon tea frequently, swapping to the lower-coumarin Ceylon variety is the safest and healthiest choice. By understanding the critical distinction between Cassia and Ceylon, consumers can enjoy the flavor and moderate benefits of cinnamon tea while minimizing potential liver-related risks.
