The Recent Consumer Reports Findings on Lead
In a recent test of 36 cinnamon products, Consumer Reports identified several with concerning levels of lead, including Costco's Kirkland Signature Organic Ground Saigon Cinnamon. The Kirkland product had a lead level of 0.80 parts per million (ppm), below New York State's recall trigger of 1 ppm, but still high enough for Consumer Reports to recommend limiting intake to no more than 1/4 teaspoon per day. Lead can contaminate spices through absorption from soil or during processing and has been found in other products, though typically at higher levels than in the Kirkland cinnamon. This highlights the importance of being aware of potential heavy metal contamination in spices.
Cassia vs. Ceylon: The Crucial Coumarin Difference
Understanding the type of cinnamon is key to a balanced nutrition diet and safety. The Costco product, labeled "Saigon Cinnamon," is a type of Cassia cinnamon, the most common variety in U.S. supermarkets. Cassia cinnamon contains significantly more coumarin, a compound potentially toxic to the liver in large doses, than Ceylon cinnamon. Ceylon cinnamon, or "true" cinnamon, has only trace amounts, making it safer for frequent or high consumption.
Health Risks Associated with Cinnamon Contaminants
Exposure to lead and coumarin poses varying risks, particularly for vulnerable groups.
Lead Exposure: Lead is a neurotoxin that accumulates in the body and can harm developing brains, especially in young children and pregnant women. Chronic exposure can lead to developmental issues and lower IQ in children.
Coumarin Toxicity: High coumarin intake, especially long-term, can cause liver damage. Due to the high coumarin in cassia cinnamon, it's easy to exceed the tolerable daily intake, and those with liver conditions should be particularly cautious.
Making Safe Choices: Navigating Your Spice Rack
For those who use cinnamon regularly, making informed choices is important:
- Check the Label: Assume a product is Cassia if it says "Saigon" or "Cassia," or doesn't specify the type. Look for "Ceylon" cinnamon or Cinnamomum verum.
- Limit Cassia Intake: If using Cassia, adhere to recommended limits like the 1/4 teaspoon per day for the Kirkland brand.
- Balanced Diet: A diet rich in calcium and iron can help reduce lead absorption. Eating a variety of foods also lowers the risk of overexposure to any single contaminant.
- Consider Alternatives: Some brands consistently test low for heavy metals. Consumer Reports identified several safer options.
- Whole Sticks: Whole cinnamon sticks generally have a lower risk of elevated lead levels compared to ground cinnamon. Grinding your own Ceylon sticks is a safe approach.
Cassia vs. Ceylon Cinnamon Comparison
| Aspect | Cassia Cinnamon | Ceylon Cinnamon |
|---|---|---|
| Commonality | Most common in supermarkets | Less common, found in specialty stores |
| Coumarin Content | High; potential liver toxicity with regular, high intake | Very low; generally safe for frequent consumption |
| Flavor Profile | Strong, spicy, and pungent | Mild, delicate, and sweeter |
| Lead Risk | Detectable levels found in Kirkland (a Saigon/Cassia variety) | Specific data varies by brand, but some have very low levels |
| Appearance | Thicker, rigid sticks with a rough texture | Thin, papery, and soft layers |
Your Diet and Safe Cinnamon Choices
Is the cinnamon at Costco safe? While acceptable in small, occasional doses for most healthy adults, it's not the safest choice for regular heavy use due to detectable lead and high coumarin. For those using cinnamon daily, especially with at-risk individuals, switching to Ceylon cinnamon is a safer option. The potential risks of chronic heavy metal and coumarin exposure warrant caution when safer alternatives are available. Making informed choices about cinnamon type and sourcing based on reputable information is crucial for your health.
