Cinnamon is a spice celebrated globally for its versatility and flavor. However, it's important to consume it in moderation, as excessive intake can lead to potential health issues due to its coumarin content. In particular, high consumption may result in liver damage or provoke an allergic reaction. This aromatic spice is derived from the inner bark of the Cinnamomum tree, presenting a delightful addition to various dishes and beverages. Renowned for its numerous health benefits, cinnamon aids in enhancing blood sugar control and may contribute to lowering certain risk factors associated with heart disease.
Two primary varieties of cinnamon exist:
- Cassia: Often referred to as “regular” cinnamon, this type is the most commonly utilized across the globe.
- Ceylon: Known as “true” cinnamon, Ceylon boasts a milder and less bitter flavor profile.
Typically, Cassia cinnamon is more readily available in grocery stores due to its lower cost compared to Ceylon cinnamon. While moderate consumption of Cassia cinnamon is generally considered safe, excessive intake can pose health risks owing to its high coumarin levels.
Below are six potential side effects associated with excessive consumption of Cassia cinnamon.
1. Potential Risks to Liver Health
Cassia cinnamon (also known as regular cinnamon) contains a significant amount of coumarin, a compound that, when consumed in excessive quantities, can lead to potential liver toxicity and damage. It's essential to be mindful of your intake to avoid adverse health effects.
2. Potential for Mouth Sores
Certain individuals may develop mouth sores as a result of consuming food products with cinnamon flavoring agents, a condition referred to as cinnamon stomatitis. This reaction is particularly notable when large quantities are ingested. The active component in cinnamon, known as cinnamaldehyde, has been implicated in triggering allergic responses in some people, especially when consumed excessively.
3. Potential Risk of Low Blood Sugar
Chronic high blood sugar levels pose significant health risks. If not managed properly, this condition can lead to serious complications such as diabetes, cardiovascular diseases, and various other health issues. Cinnamon (dalchini) is renowned for its remarkable ability to assist in regulating blood sugar levels. Numerous studies have demonstrated that this spice can enhance the efficacy of insulin, a vital hormone responsible for transporting sugar from the bloodstream, thereby potentially reducing insulin resistance.
However, it is essential to note that while a moderate consumption of cinnamon may aid in lowering blood sugar, excessive intake could lead to dangerously low levels. Although there is currently no substantial research indicating that anyone has experienced this adverse effect from cinnamon consumption, theoretically, it is possible to develop hypoglycemia. This condition can manifest as symptoms such as fatigue, dizziness, and in severe cases, fainting.
Individuals at the highest risk of encountering low blood sugar are those who are on diabetes medications. This is primarily because cinnamon might amplify the effects of these treatments, potentially leading to a significant drop in blood sugar levels.
4. Potential Breathing Issues
Consuming excessive amounts of ground cinnamon in one sitting can lead to breathing issues, particularly if some of it is inadvertently inhaled, which poses a greater risk for children. The rising popularity of the so-called “cinnamon challenge” has led numerous individuals to attempt ingesting large quantities of dry cinnamon.
This challenge requires participants to consume a tablespoon of dry, ground cinnamon within a minute without the aid of water. Although it may seem innocuous, this challenge poses significant health risks. Ingesting dry cinnamon can irritate the throat and lungs, leading to gagging or choking. The fine texture of this spice makes it particularly easy to inhale, which can exacerbate the situation.
Moreover, dry cinnamon can have lasting effects on lung health, as the lungs lack the ability to break down the fibers present in the spice. This accumulation can lead to lung inflammation, medically termed aspiration pneumonia. If aspiration pneumonia is not promptly addressed, it can result in permanent lung damage or even collapse. It is crucial for individuals with asthma or other respiratory conditions to exercise heightened caution to avoid accidentally inhaling cinnamon.
5. Potential Interactions with Certain Medications
Cinnamon, known as dalchini in many Indian kitchens, is generally safe for consumption in small to moderate portions alongside most medications. Yet, caution is advised when it comes to higher amounts, particularly for individuals on medications for diabetes, heart conditions, or liver ailments.
This caution arises because cinnamon can potentially interact with these medications, either amplifying their therapeutic effects or exacerbating their adverse reactions. For instance, if you are on liver-affecting medications such as acetaminophen (commonly known as paracetamol in Australia) or statins, an excessive intake of the coumarin found in cinnamon could increase the risk of liver toxicity.
Moreover, this aromatic spice can also intensify the effects of diabetes medications, leading to dangerously low blood sugar levels. Therefore, it is crucial to consult your healthcare professional if these drugs are part of your regimen and cinnamon features prominently in your diet.
What is the Recommended Daily Intake of Cinnamon?
Cinnamon is widely regarded as safe when consumed in moderate amounts as a flavorful spice. This is particularly true for Cassia cinnamon, which is notably high in coumarin, a natural compound that can be harmful in large quantities. In contrast, Ceylon cinnamon, often referred to as 'true cinnamon,' contains only minimal levels of coumarin.
The coumarin concentration in ground Cassia cinnamon can vary significantly, with estimates ranging from 0.1 to 3.5 milligrams (mg) per gram (g) of cinnamon, depending on the specific batch and its processing methods.
As per the guidelines established by the European Food Safety Authority (EFSA), the acceptable daily intake of coumarin is roughly 0.1 mg for every kilogram of body weight for an adult weighing around 60 kilograms (132 pounds). It’s advisable not to exceed this limit to ensure safety.
In Australia, health authorities echo similar sentiments, suggesting that a daily intake of around half a teaspoon of cinnamon is generally deemed safe and could potentially offer health benefits. This aligns with recommendations from the US Department of Agriculture, which also endorses a daily limit of half a teaspoon or less.
Frequently Asked Questions
What are the effects of cinnamon on the body?
When consumed in moderation, cinnamon (dalchini) can contribute to your overall health by aiding in various ways, such as:
- mitigating inflammation
- offering protection against cardiovascular diseases
- enhancing insulin sensitivity
- regulating blood sugar levels
- reducing cholesterol levels
- providing defense against infections
For further insights, explore: 10 evidence-backed health benefits of cinnamon.
What are the risks of consuming cinnamon during pregnancy?
Research regarding the effects of cinnamon on a developing fetus during pregnancy or lactation is limited. Generally, small quantities are not likely to pose any risks. It’s advisable to adhere to the recommended limit of approximately 0.1 mg of coumarin per kilogram (2.2 lbs) of body weight, which translates to about half a teaspoon daily.
Is it possible to overdose on cinnamon?
Currently, there is no evidence indicating that cinnamon consumption can lead to an overdose. However, the primary concern stems from its coumarin content; excessive intake may elevate the risk of liver damage. Therefore, limiting your intake to no more than half a teaspoon per day is wise, as varying types and brands of cinnamon may contain different amounts of coumarin.
The Final Thoughts
Cinnamon, known for its delightful flavor, is a spice celebrated for its myriad health benefits. Generally, consuming moderate amounts of cinnamon poses no significant risk to your health. It's important to note that Ceylon cinnamon (also referred to as "true cinnamon") contains minimal amounts of coumarin, making it a safer choice. Although excessive consumption of cinnamon could lead to potential drawbacks, it remains a beneficial spice that can be enjoyed safely in small to moderate doses. Staying within the recommended daily intake is sufficient to reap its numerous health advantages.