Cinnamon boasts the status of the only spice in the world also used for sweet dishes. With a distinct aroma and versatile uses, cinnamon is many people's favorite choice. Not only is it mouth-watering in taste and aroma, but it is also wonderfully healthy for the human body.
May you sprinkle this deliciousness on apple sauce, oatmeal, or a pumpkin spice latte, cinnamon remains uncontested as the best spice for many. It is highly popular in cinnamon rolls, tarts, apple pies, smoothies, and lattes.
But is cinnamon keto friendly and suitable for a low-carb diet? The good news is: yes, it is!
Let's delve further into this spicy goodness and learn more about its nutritional profile, health benefits, and the dishes you can use it in.
Table of Contents
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Cinnamon is an age-old spice that has been around since the times of the Ancient Egyptian empire. Back then, it was one of the most valuable and rare commodities affordable only by royalty.
Since then, it has come a long way and has risen in popularity due to the many dishes and drinks it is used in. It is readily available at most grocery stores and not too expensive, so we do not need to be royalty to afford it.
Cinnamon is primarily derived from the cinnamon tree – called Cinnamomum- stems. Producers remove the outer woody bark of the tree and extract the soft inner bark, which is then cut into long strips and dried. The dried sticks are known as cinnamon sticks. Cinnamon sticks can also be ground into powdered cinnamon later on.
Cinnamon is one of the world's healthiest spices, with beneficial effects on metabolism and health. It has been used for its beneficial effects since Ancient Egyptian times. Historical records show that the Ancient Egyptians used this powder to treat sore throat and flu ailments.
Is Cinnamon Keto Friendly?
Yes! Cinnamon powder is keto friendly as it contains only 2.6 grams of carbs, with the net carb count coming up to about 0.9 grams. It also contains 1.9 grams of fiber and is thus an excellent dietary choice for a keto diet.
Cinnamon is also widely used as a healthy alternative to sugar in desserts, foods, and drinks. Most people enjoy a sprinkle of cinnamon on their morning coffee, along with heavy cream and MCT oil. Although various other commodities are unsuitable for a keto diet, you can guiltlessly sprinkle some cinnamon powder onto your coffee.
Several reputed brands produce high-quality cinnamon supplements and oils that can help with various gastrointestinal issues, diabetes, and loss of appetite. However, it is crucial to keep in mind your daily carb intake value, as too much cinnamon oil can also cause liver complications.
There are generally two main types of cinnamon sticks when it comes to sorting them out on a keto diet. These include:
Ceylon
Cassia
Although most people consider Ceylon the only true cinnamon, it is considerably expensive and harder to find. On the other hand, Cassia is readily available in local grocery stores and is much less costly.
Fortunately, both types of cinnamon are keto friendly and possess almost the same health benefits. However, it is wise to opt for Cassia cinnamon as it is less expensive.
Cinnamon: Nutritional Profile
Cinnamon contains a relatively strong taste and is thus used in tiny amounts, which makes it ideal for a keto diet. One teaspoon of cinnamon contains only 2.1 grams, so you are free to sprinkle generous portions on your food or drinks.
Let us look at the nutritional profile of one tablespoon of cinnamon (about 7.8 grams) to learn more about its keto-friendliness.
Carbs
6 grams
Calories
19
Total fat
0.1 grams
Saturated fat
0 grams
Polyunsaturated fat
0 grams
Monounsaturated fat
0 grams
Trans fat
0 grams
Cholesterol
0 milligrams
Sodium
0.8 milligrams
Potassium
33.6 milligrams
Total Carbohydrate
6 grams
Dietary Fiber
4.1 grams
Sugar
0.2 grams
Protein
0.3 grams
Vitamin A
0%
Calcium
7%
Vitamin D
0%
Vitamin C
0%
Iron
3%
Vitamin B-6
0%
Cobalamin
0%
Magnesium
1%
Can you incorporate cinnamon into a Keto Diet?
There are several ways to use cinnamon in a low-carb keto diet. You can take it as a supplement, or oil, add it to various dishes, or simply garnish your drinks with it. Some common ways you can use cinnamon to make delicious keto dishes are as follows:
Keto Cinnamon Waffles
Keto Apple Spice Pancakes
Keto Cinnamon Swirl Bread
Keto Cinnamon Donuts with Lemon Blueberry Frosting
Keto Pumpkin Spice Latter
Keto Apple Pie Trifle
Keto Pumpkin Cheesecake Bars
Keto Coffee Cinnamon Rolls
Keto Soft Cinnamon Rolls
Keto Dalgona Horchata
Health Benefits of Eating Cinnamon
Cinnamon has been widely acknowledged as one of the healthiest spices in the world. Let us look at some common health benefits of this yummy spice.
Cardiovascular Disease Prevention
Cinnamon reduces blood pressure, cholesterol, and triglycerides and thus helps reduce the risk of cardiovascular diseases. Combined with several other healthy components in this spice, cinnamon holds the potential to hamper the development of cardiovascular diseases.
Not only can you tickle your taste buds with this tasty spice, but it can also lower the risk of heart attack and cardiovascular diseases, one of the most common causes of early death worldwide.
Studies show that about 120 milligrams of cinnamon per day can help elevate HDL cholesterol levels, which is the “good cholesterol” in humans.
Enhanced Insulin Sensitivity
Studies show that cinnamon can substantially increase insulin resistance and sensitivity to the hormone insulin. All of this helps reduce blood sugar levels.
Reduced Blood Sugar Levels
Research shows that a dose of about 0.5 to 2 teaspoons of cinnamon per day can have a robust anti-diabetic effect, thereby decreasing blood sugar levels. Known to reduce blood sugar levels by about 30%, this spice is highly famous for its beneficial and healthy properties.
Decrease in Neurodegenerative Diseases
A study conducted on mice with Parkinson's disease showed that cinnamon use holds the potential to enhance motor function, safeguard neurons, and normalize disturbed neurotransmitter levels. Although advanced testing is necessary on humans to corroborate the findings of this research, the results are promising.
Anti-cancer Properties
Extensive studies have been conducted on the use of cinnamon for the prevention and treatment of various kinds of cancer. Although research has been strictly limited to animal studies and test tube cells, they exhibit promising results.
These studies corroborate the notion that cinnamon extracts are helpful as a line of defense against the formation of tumors and the growth of cancer cells. This magical spice has also appeared to kill existing cancerous cells.
Line of Defense Against Bacterial and Fungal Infections
Cinnamaldehyde is the primary compound present in cinnamon that helps fight fungal and bacterial respiratory tract infections. This spice's antibacterial properties can also help prevent bad breath and tooth decay.
HIV Treatment
HIV is notoriously known for its deadly attacks on the immune system that gradually lead to AIDs if left untreated. However, Cassia Cinnamon extract has been found to be beneficial in fighting against HIV-1, which is the primary virus strain in humans.
A laboratory study conducted on cells infected with HIV concluded that cinnamon was a highly effective treatment from all 69 tested medicinal plants. However, more research is required to corroborate these claims.
Wrapping Up
Cinnamon is a prevalent and tasty spice that can help elevate blood energy levels, regulate high blood pressure, prevent gastrointestinal complications, and potentially fight cancerous cells.
Best of all: it is low in carbs and full of nutritional compounds.
Sounds like a magic potion spice, right?
Now that you know the answer to “Is cinnamon keto friendly?” make sure your pantry is stocked with this magic spice!
Come see us again to get an insight into health, fitness, and low-carb keto diets!
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