Cinnamon is a spice adored by many, enchanting kitchens worldwide with its warm, sweet aroma.

From enriching a range of culinary creations to its wealth of health benefits, this pantry staple has earned its rightful place among our most cherished ingredients.

However, as we incorporate cinnamon into our daily diets, a pressing question arises: is the cinnamon we're using truly safe?

Recently, nutritionist Simrun Chopra took to Instagram, revealing vital insights about the different types of cinnamon available in the market, helping consumers make informed choices while shopping.

Cinnamon is a spice adored by many, enchanting kitchens worldwide with its warm, sweet aroma. Picture: Pexels/Mareefe

Chopra highlights that the most common cinnamon found in stores is cassia. Visually, this variety resembles bark and boasts a broader surface area, which often makes it the go-to choice for budget-conscious shoppers.

However, Chopra warns of its downside: “Cassia has a higher amount of coumarin, which in higher doses can be toxic for your health.”

This revelation raises a red flag for those who regularly consume cinnamon in their diets.

To ensure you are reaping the true benefits of cinnamon, Chopra advocates for using real cinnamon, which she describes as smooth on the outside and rolled from one side to the other, akin to a newspaper.

This variety, famously known as Ceylon cinnamon, originates from Sri Lanka and is distinguished by its delicate scent and flavour.

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So what distinguishes these two types? The world of cinnamon is more extensive than most realise, featuring four main varieties: cassia, Ceylon, korintje (from Indonesia), and Saigon (from Vietnam).

Each type carries its unique flavour profiles and coumarin levels, impacting both taste and health effects. While cassia is prevalent, Ceylon is the preferred option for those looking to enjoy cinnamon’s benefits while minimising risk.

Chopra also provides practical advice for incorporating cinnamon safely into your diet. For those inclined to indulge in cinnamon water, she emphasises the importance of opting for real Ceylon cinnamon.

In contrast, she suggests using cassia in moderation when preparing curries or other dishes where the spice's stronger flavour may be desired.

If you're eager to explore the myriad ways to use cinnamon in your cooking, the options are endless. Cinnamon can seamlessly enhance curries, oatmeal and beverages like tea or coffee.

It also adds a delightful twist to baked goods, including cakes, pies, and cupcakes, elevating both flavour and nutrition.

As you next stock up on this beloved spice, consider the implications of your choice. Being well-informed can make all the difference — ensuring you enjoy your spice while maintaining your health.