Understanding Oxalates in Cinnamon
Oxalates are naturally occurring compounds found in many plant-based foods. While some foods like spinach and rhubarb are notorious for their high oxalate content, the situation with spices like cinnamon is more nuanced. The key distinction is between total oxalate content and soluble oxalate content, as only the soluble form is readily absorbed by the body.
Total vs. Soluble Oxalate in Cinnamon
A study published in the American Journal of Clinical Nutrition found that while cinnamon has a high total oxalate content (around 1789 mg per 100g), the water-soluble portion is only a small fraction of that amount. For cinnamon, only about 6% of its oxalate is soluble, compared to spices like turmeric, where over 90% is soluble. This low solubility means that the body absorbs much less oxalate from cinnamon than its total content would suggest, especially when consumed in typical culinary quantities.
Culinary Use vs. Supplements
The amount of cinnamon you consume is crucial. When used as a culinary spice, a person might consume a quarter to a half teaspoon, which contributes a minimal amount of absorbed oxalate to the diet. In contrast, some cinnamon supplements contain high, concentrated doses, which can significantly increase oxalate intake. For individuals prone to forming calcium oxalate kidney stones, these supplements should be avoided entirely.
Cassia vs. Ceylon Cinnamon
There are two main types of cinnamon available commercially: Cassia and Ceylon. While both contain oxalates, they also differ in another compound called coumarin, which can be problematic in large doses for liver health.
- Cassia Cinnamon: This is the most common and inexpensive type found in supermarkets. It contains higher levels of coumarin than Ceylon cinnamon.
- Ceylon Cinnamon: Often called "true cinnamon," it is lighter in color and has a milder, sweeter flavor. It contains only trace amounts of coumarin, making it the safer choice for regular or heavier consumption, regardless of oxalate concerns.
For those on a low oxalate diet, opting for Ceylon cinnamon is a sensible choice, though the low soluble oxalate in culinary doses of either type is unlikely to be an issue. However, always exercise caution with supplements, as they often use Cassia and are highly concentrated.
Practical Guidelines for Incorporating Cinnamon
For individuals managing a low oxalate diet, moderation is the guiding principle for most spices, including cinnamon. Here are some simple guidelines:
- Flavor baked goods: A pinch of cinnamon can add warmth to low-oxalate baked goods like those made with oat flour or white rice flour.
- Add to beverages: Enjoy a sprinkle of cinnamon in your coffee or a low-oxalate fruit smoothie.
- Enhance recipes: Use it sparingly in savory dishes like meat rubs or vegetable roasts.
- Prioritize a balanced diet: Focus on overall calcium intake. Consuming adequate calcium can help bind with oxalates in the gut, reducing their absorption.
Comparison: Culinary vs. Supplemental Cinnamon
To highlight the difference, consider this comparison:
| Feature | Culinary Cinnamon (e.g., 1/2 tsp) | Supplemental Cinnamon (e.g., 3g capsule) |
|---|---|---|
| Oxalate Content | Very low soluble oxalate, minimal absorbed impact. | High total oxalate, concentrated dose, higher risk of absorption. |
| Usage | Used in small amounts for flavoring foods. | Taken in concentrated form for perceived health benefits. |
| Risk for Kidney Stones | Low risk for individuals managing a low oxalate diet. | Potentially significant risk for stone-formers, especially with long-term use. |
| Coumarin Content | Varies by type (higher in Cassia). | Varies, but often made from Cassia with higher coumarin. |
Conclusion: Navigating Cinnamon on a Low Oxalate Diet
In conclusion, the question of whether you can eat cinnamon on a low oxalate diet comes down to dosage and form. Small amounts of ground cinnamon used for flavoring in cooking and baking are generally considered safe for most people managing their oxalate intake. This is due to the spice's low percentage of water-soluble, bioavailable oxalate. The real risk lies in high-dose cinnamon supplements, which can contain a significant oxalate load and should be avoided by those with a history of calcium oxalate kidney stones.
As with any dietary modification, individual tolerance varies. It is always wise to consult a healthcare provider or a registered dietitian experienced with low oxalate diets to determine the best approach for your specific health needs.
Resources
For more information on managing oxalate intake and kidney stone prevention, the National Kidney Foundation is an authoritative resource. You can find more information here.
Disclaimer
The information provided in this article is for informational purposes only and does not constitute medical advice. Please consult with a qualified healthcare professional before making any dietary changes, especially if you have a medical condition.
