Canela tea, commonly known as cinnamon tea, is an aromatic beverage made by steeping the bark of the Cinnamomum tree in hot water. The spice has been used for centuries in traditional medicine systems and as a culinary ingredient across various cultures. The warm, slightly sweet flavor makes the tea popular, leading many to wonder about the scientific evidence behind its health advantages. This article reviews the research supporting the use of canela tea and clarifies its potential benefits and risks for daily consumption.
Understanding the Difference Between Cinnamon Varieties
The term “cinnamon” refers to two main types of bark commercially available, and the distinction is important for tea drinkers. Cassia cinnamon (Cinnamomum cassia) is the most common and least expensive variety, accounting for the vast majority of cinnamon sold in North America. This variety is primarily sourced from China and Indonesia, and its sticks are thick, hard, and composed of a single, curled layer of bark.
Ceylon cinnamon (Cinnamomum verum), often labeled “true cinnamon,” originates from Sri Lanka and is significantly more expensive. Its physical structure is different, featuring multiple thin, brittle layers of bark that are rolled together like a cigar. The differences in origin and structure lead directly to a major disparity in a specific chemical compound, which affects the safety profile of the final tea product.
Research-Backed Health Advantages
Consuming canela tea introduces numerous beneficial compounds into the body, particularly potent polyphenol antioxidants. These antioxidants work to neutralize free radicals, which are unstable molecules that can cause cellular damage and contribute to the development of chronic conditions. Cinnamon is considered one of the spices richest in these protective compounds.
The tea’s components may also help reduce markers of inflammation throughout the body. The anti-inflammatory properties of compounds like cinnamaldehyde and cinnamic acid may offer a protective effect. This action benefits various systems, including potentially supporting cardiovascular function by easing strain on blood vessels.
A major area of research focuses on cinnamon’s potential to improve insulin sensitivity and help regulate blood sugar levels. Studies suggest that consuming cinnamon may lower fasting plasma glucose and triglyceride levels, which is especially relevant for people managing type 2 diabetes. Beyond metabolic health, cinnamon also exhibits antimicrobial properties, showing an ability to fight off certain types of bacteria and fungi.
Safety Considerations and Potential Risks
The primary safety concern with regular consumption of canela tea relates to a naturally occurring compound called coumarin. This substance is found in high concentrations in Cassia cinnamon, the type most often used in common spice racks. Frequent, high intake of coumarin is associated with potential liver toxicity in sensitive individuals.
Ceylon cinnamon, by contrast, contains negligible to ultra-low levels of coumarin, making it the safer choice for daily or long-term consumption. For an average adult weighing about 132 pounds (60 kg), consuming as little as 2 grams of high-coumarin Cassia cinnamon per day could exceed the tolerable daily intake set by European food safety authorities.
Canela tea consumption may also pose a risk of interaction with certain medications. Because cinnamon affects blood sugar, it may enhance the effects of diabetes medications, potentially leading to blood sugar levels that are too low. Furthermore, the coumarin in Cassia cinnamon can act as a blood thinner, which is a concern for those already taking anticoagulant drugs. People taking medications that affect the liver should also be cautious.
Optimal Preparation and Consumption
For those intending to drink canela tea regularly for its health properties, sourcing Ceylon cinnamon is highly recommended to minimize coumarin exposure. When purchasing cinnamon sticks, look for the scientific name Cinnamomum verum or Cinnamomum zeylanicum on the label to ensure you are getting the low-coumarin variety. Ceylon sticks are easily distinguishable by their soft, layered structure that crumbles easily.
The most effective way to prepare the tea is using whole sticks rather than ground powder, as sticks retain their essential oils and flavor longer. To make the tea, steep one or two cinnamon sticks in boiling water for about 10 minutes to allow the compounds to fully infuse. While powder can be used, it may result in a grainy texture and is best placed in a tea infuser or fine mesh bag.
A general guideline for frequent tea drinkers is to limit consumption to one or two cups per day. Prioritizing the correct variety and using whole sticks maximizes the tea’s aromatic flavor and beneficial properties.