Ceylon Cinnamon Sticks (pattai) - 50 gms

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If you like to make your own Biryani at home, try adding a few sticks to the simmer pot next time. Both Ceylon cinnamon and cassia cinnamon are healthy and delicious. However, if you intend to consume large amounts of this spice or take a supplement, cassia can be harmful because of the coumarin content. At the end of the day, Ceylon cinnamon is better quality and much safer. Ceylon cinnamon is lighter in color than the cassia cinnamon, which typically comes from Indonesia, China and other countries.

If you decide to use a lot of cinnamon, "you do need to use Ceylon because it will lower your risk of liver damage," says Ms. Ginn, who is an education coordinator at the University of Maryland Center for Diabetes and Endocrinology in Baltimore.

"From a safety point of view, Ceylon cinnamon is better," says study author Ikhlas A. Khan, assistant director for the National Center for Natural Products Research at the University of Mississippi's School of Pharmacy in Oxford, Miss. Not everyone is biologically susceptible to the liver damage, he says, adding that cinnamon "in moderation" is safe for everyone.