Cinnamon (Dalchini): Types, Benefits, Uses, and More

Cinnamon, also known as Dalchini in India, is a name I grew up hearing. It is known for its numerous health benefits, like helping regulate blood sugar levels, preventing heart disease, and possessing anti-inflammatory properties.  

As I grew older, I realized that it is so much more than a kitchen favorite; it is a spice full of stories—some true and some just pure myths. 

Ensuring a balanced consumption is the right way to incorporate it into your diet. Explore all the facts, uses, side effects, and myths about cinnamon.   

Brief Introduction of Cinnamon 

Cinnamon is a spice derived from the bark of Cinnamomum Verum. The tree is native to the region of Sri Lanka and is also grown in South America and the West Indies. It is extracted from the inner bark of the tree and has a warm taste. 

It is used as a spice in cooking to add flavour to food. Likewise, it has a strong aroma due to the presence of cinnamaldehyde, which is responsible for the strong flavour and smell.  

In addition, cinnamon is also known as Dalchini in India because of the historical significance of the trade between India and China, as the word means “wood from China.”

Different Types of Cinnamon and Their Uses 

There are 4 types of cinnamon- Cassia, Ceylon, Korintje and Saigon. They have originated from different places and have different coumarin levels. 

Here is the list of different types of cinnamon and their uses: 

Types	Image	Origin	Taste	Uses
Cassia		China	Spicy, sweet, and woody. (sharper taste than Ceylon)	Baking, savoury dishes.
Ceylon		Sri Lanka	Sweet and citrus	Daily consumption, baking, and savoury dishes.
Korintje		Indonesia	Spicy, earthy, and slightly sweet	Cookies and quick bread.  Great add-on to oatmeal or coffee.
Saigon		Vietnam	Sweet and spicy	Baking ( cinnamon rolls), savoury dishes.

Cassia Cinnamon is the most commonly available cinnamon, the one we purchase from supermarkets. It has high Coumarin content, which is not good for the liver.

How Does Cinnamon Benefit Our Health?

In Ayurveda, Cinnamon has been used for its medicinal benefits for years, like managing blood sugar levels, managing IBS and being anti-inflammatory.  It contains ingredients like coumarin and cinnamaldehyde, which make it beneficial for our health.

Nutritional value of 1 tablespoon of ground cinnamon:

Protein(g)	0.09
Carbohydrates(g)	1.84
Fats(g)	0.07
Energy(kcal)	6
Sugar(g)	0.05
Iron(mg)	0.88
Fibre(g)	1.25
Magnesium(mg)	1.2

Here is how it helps you daily: 

• Anti-Inflammatory – Cinnamon contains Cinnamaldehyde, which is believed to be useful in reducing pain and swelling in various conditions. This also helps in reducing menstrual cramps. Research shows that, along with cramps, it also helps with nausea and menstrual bleeding. 

• Maintaining a healthy blood sugar level: This is the most talked-about benefit of cinnamon.  It helps manage diabetes by regulating your blood sugar levels.

According to the research of NCBI, using Cinnamon as a complementary supplement has shown significant results in improving insulin resistance in women with PCOS.  

Note: Cinnamon should only be taken in small amounts and is not the only diabetes medicine. It is important to consult your doctor before taking any supplements.

• Treating Fungal Infections: Cinnamon has microbial properties that help in treating fungal infections. A study shows cinnamon oil is effective against fungi such as Candida, responsible for fungal infections. 

• Preventing Heart Diseases: Cinnamon helps lower cholesterol and triglyceride levels, which reduces the risk of various heart diseases. It prevents the formation of blood clots, manages blood sugar levels, and improves blood circulation, contributing to better heart health. 

• Irritable bowel syndrome: Cinnamon has been used for years to treat digestive-related issues. Visceral hypersensitivity is a major factor in IBS, and studies have shown that the right amount of dosage has helped with IBS.  

How to Take Cinnamon in the Right Amount?

My mother told me once, “Anything in excess will harm you”, and it applies to everything in life. Cinnamon is a natural cure for so many health conditions, but it is important to take the right dosage. 

Although there is no set standard as to how much cinnamon should be consumed, research shows that 0.1mg per 1kg of your body weight should be adequate and will not cause any sort of damage to the body. Hence, you can choose this ayurvedic herb for weight management too. 

The following are all the ways to include cinnamon in your diet : 

1. Cinnamon Water

1. Boil the water and add a Cinnamon stick or a pinch of powder to it. 

2. Let it boil and then transfer it to a glass.

You can also leave cinnamon water overnight and have it in the morning. 

This boosts metabolism and manages your blood sugar levels. 

2. Cinnamon Tea

Steps to make Cinnamon Tea:

1. Add cinnamon, ginger, and turmeric to boiling water on a low flame.
2. Let it boil for 15 mins.
3. Strain the water and add lemon.

It is extremely nutritious and aids digestion. 

3. Cinnamon with coffee 

There are two ways to infuse cinnamon in your coffee:

1. Add 1 tablespoon of cinnamon powder to your regular coffee.
2. Use a Cinnamon Stick to stir your coffee. 

4. Cooking and Baking 

Cinnamon is a versatile spice used in both sweet and savory dishes. You can add a pinch of it to stews and curries, or use it in baking dishes like cinnamon rolls, cinnamon buns, cakes, muffins, and cookies. 

It enhances the flavor of the dishes. 

5. Cinnamon with fruits

Sprinkle cinnamon powder on fruits like apples, peaches, etc. This is a healthy snack with the enhanced flavour of cinnamon, which helps manage blood sugar levels and acts as an antioxidant.  

Potential Side Effects of Cinnamon  

I am always mindful of what I consume, whether it is my meals or medicines. One of my relatives recommended Cinnamon for menstrual pain, and I was a little sceptical. 

I looked it up and came across the potential side effects. 

Here are the health risks caused by overconsumption of cinnamon, so that you do not follow the advice blindly. 

1. Cinnamon contains coumarin, which can lead to toxicity and liver damage. 

2. It also contains cinnamaldehyde, which can trigger allergic reactions like skin irritation, cough, trouble breathing, and mouth sores. 

3. Cinnamon does help with diabetes and regulating blood sugar levels, but consuming too much of it will cause your blood sugar level to fall too low. 

4. It can react with medicines and reduce their effectiveness, especially for people on blood thinners. 

5. Overconsumption can cause stomach pain, constipation, diarrhoea, and nausea. 

Bursting Common Myths Around Cinnamon

• Cinnamon can cure diabetes

  There have been studies showing significant results in managing diabetes. However, it is not the only cure. It is important to consume any supplement on the prescription of your doctor. 

• There is only 1 type of Cinnamon 

  There are four types of cinnamon: Cassia, Ceylon, Korintje, and Saigon. They have originated from different places and have different features. For instance, Cassia has a high level of coumarin, which can cause liver damage, which is unlikely in the case of Ceylon. The most commonly used type is cassia. 

• Cinnamon is dangerous for pregnant women 

  This concern stems from the fact that high coumarin content in cassia cinnamon can pose potential damage during pregnancy. It is true to some extent, but a moderate amount of Ceylon will be a better alternative, as the coumarin content is much lower in this. 

• Cinnamon does not have any side effects

  No, this is not true. Along with numerous health benefits, it can cause potential damage to your body. If you consume it more than required, it can lead to liver damage, gut issues, and more. 

• Cinnamon causes weight loss 

  This is not true. It helps in boosting your metabolism, but no medical research claims that it causes weight loss. 

Final thoughts

I have always been fascinated by home remedies and how they work like magic. Cinnamon has been a large part of my life since childhood. From delicious desserts to menstrual cramps to its fragrance – it is certainly more than a spice. 

The effectiveness of Cinnamon lies in its monitored consumption. Make sure you do not rely on it completely. The right dosage will yield you the best results. With natural remedies, two things are supremely important—patience and consistency. So, no instant results. Trust the process and consume mindfully. 

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