Coffee: with OR without Cinnamon?
Pros and Cons of Cinnamon
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This document provides information for educational purposes only. While the Mediterranean diet has been extensively researched for its health benefits, individual results may vary. Always consult a healthcare professional before making any dietary changes.
Of late I have imbibed more and more of coffee, whereas I am usually a tea drinker and have been as long as I can remember. And what intrigues me is the suggestion of adding cinnamon to my coffee to “spice” it up some.
I love cinnamon in my oat porridge, and on pancakes, made the way my Momma made it, mixed in with some sugar. It is really YUMMY!
However, I haven’t tried it in my coffee. So this article delves into the pros and cons of cinnamon, and there a few of both. Happy reading!
Difference Between Instant Coffee With and Without Cinnamon
Adding cinnamon to instant coffee changes more than just the taste—it can alter the nutritional profile, health benefits, and overall experience, dependent on the quality of the cinnamon. Below is a breakdown of some of the key differences:
1. Taste & Aroma
Without Cinnamon: Instant coffee has a bold, sometimes bitter taste, depending on the brand and roast level. It may have a slightly acidic or burnt aftertaste.
With Cinnamon: Cinnamon adds a warm, slightly sweet, and spicy flavor, balancing out the bitterness of coffee and making it more aromatic.
2. Health Benefits
Without Cinnamon: Instant coffee itself contains caffeine, antioxidants, and polyphenols that may improve alertness, metabolism, and heart health. However, it can be acidic and may cause digestive discomfort for some.
With Cinnamon: Adding cinnamon enhances health benefits:
Balances Blood Sugar: Cinnamon helps regulate blood sugar, making coffee less likely to cause energy crashes.
Anti-Inflammatory Properties: Cinnamon contains compounds that help reduce inflammation and may improve digestion.
Antioxidant Boost: Both coffee and cinnamon are rich in antioxidants, improving overall cell protection.
3. Impact on Digestion
Without Cinnamon: Some people experience acid reflux or stomach discomfort due to coffee's acidity.
With Cinnamon: Cinnamon can help reduce bloating and improve digestion by stimulating digestive enzymes.
4. Caffeine Absorption & Energy Levels
Without Cinnamon: Caffeine provides a quick energy boost but may cause jitters or an energy crash, especially if consumed on an empty stomach.
With Cinnamon: Cinnamon slows down the absorption of sugar in the bloodstream, leading to more sustained energy levels.
5. Caloric & Nutritional Impact
Without Cinnamon: Plain instant coffee has almost zero calories, carbs, or nutrients.
With Cinnamon: Cinnamon adds a tiny amount of calories (negligible) but contributes fiber, manganese, and other micronutrients.
6. How It Mixes
Without Cinnamon: Instant coffee dissolves completely in hot water.
With Cinnamon: Cinnamon does not dissolve fully in water, so it may leave small granules or require stirring/shaking to mix well.
7. Potential Side Effects
Without Cinnamon: Excess instant coffee consumption can lead to increased heart rate, anxiety, or acid reflux.
With Cinnamon: Excessive cinnamon (especially cassia cinnamon) can cause liver toxicity due to its coumarin content. However, small amounts (½ to 1 tsp per cup) are generally safe.
Simplified Comparison …
Choose plain instant coffee if: You prefer a straightforward, strong coffee taste without additional flavors.
Choose instant coffee with cinnamon if: You want a naturally sweeter, spiced taste with added health benefits, particularly for blood sugar control and digestion.
What is Coumarin?
Coumarin is a naturally occurring chemical compound found in various plants, including cinnamon, tonka beans, sweet clover, and some fruits and vegetables.
It has a sweet, vanilla-like aroma and is often associated with the scent of freshly cut hay.
Where is Coumarin Found?
Cinnamon: Especially in Cassia cinnamon (Cinnamomum cassia), which has much higher levels than Ceylon cinnamon (Cinnamomum verum).
Tonka Beans: Used in perfumes and some flavorings.
Sweet Clover & Other Plants: Historically used as a source for anticoagulant drugs.
Health Effects of Coumarin
Liver Toxicity (Hepatotoxicity)
High doses of coumarin may be toxic to the liver, especially with long-term consumption.
Individuals with liver conditions should be cautious about consuming large amounts of Cassia cinnamon.
Blood-Thinning Effects
Coumarin has mild anticoagulant properties, meaning it can thin the blood, which may interfere with medications like warfarin.
Interestingly, warfarin (Coumadin) is a synthetic anticoagulant derived from coumarin.
Potential Carcinogenicity
Some animal studies suggest that very high amounts of coumarin could increase cancer risk, though this has not been strongly proven in humans.
Coumarin Levels in Different Types of Cinnamon
How to Limit Coumarin Intake
If consuming cinnamon daily, Ceylon cinnamon is the safer option since it contains minimal coumarin.
Occasional use of Cassia cinnamon is generally safe, but high daily doses (over 1 teaspoon per day) may pose risks.
In summary …
Coumarin is a naturally occurring compound with a pleasant aroma but can be toxic in large amounts, particularly affecting liver health. If you love adding cinnamon to your coffee, oatmeal, or smoothies, choosing Ceylon cinnamon over Cassia cinnamon can help minimize risks while still enjoying the benefits of cinnamon.
When selecting a high-quality Ceylon cinnamon, it's essential to consider both purity and safety, particularly regarding potential heavy metal contamination.
Here are some reputable brands known for offering authentic and tested Ceylon cinnamon (note: author is not compensated for any purchase made after following any of the links included below.)
Red Ape Cinnamon
Red Ape offers certified organic ground Ceylon cinnamon sourced directly from Sri Lanka. They emphasize rigorous testing for heavy metals, including lead, ensuring a pure product.
Simply Organic Ceylon Cinnamon
This brand provides organic ground Ceylon cinnamon known for its mild and delicate flavor. Simply Organic's product was recognized as the 'Best' Ceylon Cinnamon by Epicurious in 2018.
(Author’s Note: I usually purchase Simply Organic products, when available, in my local store.)
Burlap and Barrel Cinnamon Verum
Sourced from the Zanzibar Islands off the coast of Tanzania, this organic Ceylon cinnamon is hand-cut and sun-dried, offering a complex flavor profile with notes of sea salt, brown sugar, raw honey, and citrus peel.
Frontier Co-op Ground Ceylon Cinnamon
This Fair Trade certified organic Ceylon cinnamon hails from Sri Lanka and is praised for its sweet and warm flavor, making it ideal for baking and culinary applications.
Certified Organic Ceylon Alba Cinnamon Powder
Sourced directly from Sri Lanka, this cinnamon powder is certified organic and offers a delicate flavor, suitable for various culinary uses.
When purchasing, always ensure the product specifies 'Ceylon' cinnamon and consider brands that provide transparency regarding their sourcing and testing practices to ensure both quality and safety.
For a comprehensive understanding of coumarin, its natural occurrence, health effects, and regulatory guidelines, consider exploring the following reputable sources:
Toxicology and Risk Assessment of Coumarin: Focus on Human Data
This scientific article delves into the hepatotoxic and carcinogenic properties of coumarin, evaluating human data to establish a tolerable daily intake (TDI).
pubmed.ncbi.nlm.nih.govCoumarin in Cinnamon-Containing Foods and Vanilla Extracts
A study by the Canadian Food Inspection Agency analyzing coumarin levels in various food products, highlighting the highest concentrations found in spice mixes and teas.
inspection.canada.caFAQ on Coumarin in Cinnamon and Other Foods
The German Federal Institute for Risk Assessment provides answers to common questions about coumarin, its presence in foods, and associated health risks.
bfr.bund.deSafety Profile of Nutraceuticals Rich in Coumarins: An Update
This review discusses the adverse effects of coumarins, including hepatotoxicity and potential genetic factors influencing toxicity.
frontiersin.orgCoumarin Metabolism, Toxicity, and Carcinogenicity
An in-depth examination of coumarin's metabolic pathways, toxicological data, and relevance for human risk assessment.
pubmed.ncbi.nlm.nih.govCoumarin-Containing Foods Used in Human Diet
A research article detailing various foods that naturally contain coumarin, including vegetables, spices, fruits, and medicinal plants.
researchgate.netCoumarin
The Wikipedia entry on coumarin offers an overview of its natural occurrence, uses, and toxicity, with references to scientific studies and regulatory information.
en.wikipedia.org
These sources provide a well-rounded foundation for understanding coumarin's role in foods, its health implications, and current regulatory perspectives.
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