Cinnamon's Place In The Keto Diet: Approved Or Not?

Cinnamon is a spice that is widely used for its warm, sweet flavour and health benefits. It is derived from the bark of cinnamon trees and comes in two main varieties: Ceylon (true cinnamon) and Cassia (the more common variety). Cinnamon is loaded with antioxidants, has anti-inflammatory properties, and is associated with lower blood sugar levels and a reduced risk of heart disease. So, is cinnamon approved for those on a keto diet?

The short answer is yes. Cinnamon is a great addition to a keto diet as it is low in carbohydrates, with approximately 1.37 grams of net carbs per 5 grams. This makes it an excellent way to add flavour to keto meals without significantly increasing carb intake. Cinnamon's potential effects on blood sugar regulation could be especially beneficial for those on a keto diet, as it helps maintain the state of ketosis where the body burns fat instead of glucose for energy.

Cinnamon's health benefits

Cinnamon is a spice with a long history of use in traditional medicine and cooking. It offers a range of health benefits due to its nutritional composition and the presence of various active compounds. Here is a detailed look at some of the key health benefits attributed to cinnamon:

Rich in Antioxidants:

Cinnamon is an excellent source of protective antioxidants, including polyphenols, phenolic acid, and flavonoids. These antioxidants work to reduce free radical damage, slow ageing, and prevent chronic diseases. Cinnamon's ORAC (oxygen radical absorbance capacity) value, which measures antioxidant concentration, is remarkably high, surpassing many commonly consumed herbs. This makes cinnamon a potent tool in fighting oxidative stress and preventing related conditions.

Anti-Inflammatory Properties:

The antioxidants in cinnamon also contribute to its anti-inflammatory effects. By reducing inflammation, cinnamon may help lower the risk of heart disease, cancer, cognitive decline, and other health issues. Additionally, cinnamon's anti-inflammatory properties can aid in pain management, including muscle soreness, menstrual pain, and age-related symptoms.

Heart Health:

Cinnamon has been shown to positively impact several risk factors for heart disease. It can help lower cholesterol levels, reduce triglycerides, and improve blood pressure. Cinnamon also acts as a blood coagulant, aiding in stopping excess bleeding. Furthermore, cinnamon increases circulation and promotes tissue repair, which is beneficial for regenerating heart tissue and protecting against heart attacks and strokes.

Blood Sugar Control:

Cinnamon is well known for its ability to stabilise blood sugar levels and improve insulin sensitivity. This makes it an excellent supplement for people with diabetes or insulin resistance. Cinnamon slows the absorption of sugar in the bloodstream, particularly after a high-carb meal. As a result, it can help regulate blood sugar levels and prevent metabolic issues.

Brain Health:

The high antioxidant content of cinnamon may contribute to improved brain function and the prevention of neurological disorders. In vitro studies suggest that cinnamon can block the buildup of proteins associated with Alzheimer's disease and protect neurons from oxidative stress. As a result, cinnamon may help reduce the risk of Alzheimer's and preserve cognitive function.

Cancer Prevention:

Cinnamon's antioxidant and anti-inflammatory properties may play a role in cancer prevention. One of the key compounds in cinnamon, cinnamaldehyde, has been found to inhibit tumour growth, protect DNA, and kill cancer cells. Cinnamon is particularly beneficial for colon health and is being investigated as a natural cancer-fighting food.

Fights Infections:

Cinnamon possesses natural antimicrobial, antibiotic, antifungal, and antiviral properties. Its essential oils contain powerful immune-boosting compounds. Cinnamon has been used in various cultures to fight infections and viruses naturally. Cinnamon oil, for example, can help protect against bacterial infections like the common cold, strep throat, and pneumonia.

Oral Hygiene:

Cinnamon has been shown to improve oral hygiene by fighting against bacteria that cause bad breath, tooth decay, cavities, and mouth infections. Its essential oils act as a natural mouthwash, providing antibacterial benefits similar to those of peppermint. Cinnamon has also been used traditionally as a tooth powder and a remedy for toothaches and mouth sores.

Skin Health:

Cinnamon's antibiotic and antimicrobial properties can help protect the skin from irritation, rashes, allergic reactions, and infections. Applying cinnamon essential oil topically can reduce inflammation, swelling, pain, and redness associated with skin issues. Additionally, combining cinnamon with honey may further boost skin health, proving beneficial for acne, rosacea, and skin allergies.

Allergy Relief:

Cinnamon has been found to reduce inflammation and histamine reactions, making it beneficial for allergy sufferers. Its ability to combat common allergy symptoms is attributed to its anti-inflammatory properties and its effects on histamine reactions in animal models.

Natural Sweetener:

Cinnamon's natural sweetness can help reduce sugar intake and lower the glycemic load of meals. This is especially beneficial for individuals with insulin sensitivity or diabetes. Cinnamon's anti-diabetic effects slow sugar absorption and may help curb cravings, making it a healthier alternative to sugar.

Food Preservation:

Cinnamon's antibacterial and antioxidant properties make it a useful natural preservative. It can be used to extend the shelf life of foods without the need for chemicals or artificial ingredients. Cinnamon leaf extract, in particular, has been found to provide antioxidant and antibacterial protection, keeping food fresh for longer.

Ceylon cinnamon

Cinnamon is keto-friendly and can be a great addition to your ketogenic diet. The widely loved spice is available in two main types: Ceylon cinnamon, also known as "true" cinnamon, and Cassia cinnamon, the more common variety found in most stores.

• Regulates Blood Sugar: Ceylon cinnamon can help balance blood sugar levels by lowering glucose absorption after meals and increasing insulin sensitivity. This makes it especially beneficial for those following a keto diet to manage diabetes or prediabetes.
• Controls IBS Symptoms: Ceylon cinnamon can help regulate both constipation and diarrhea associated with irritable bowel syndrome (IBS). It also contains tannins, which help reduce diarrhea.
• Antioxidant Properties: Ceylon cinnamon is rich in polyphenols, which are anti-inflammatory compounds that fight oxidative stress. It also contains tannins, which are potent antioxidants that boost heart health.
• Lowers Blood Pressure and Lipids: Studies have shown that Ceylon cinnamon can reduce high blood pressure and lower blood lipids, protecting against artery-blocking plaques. This is particularly important in reducing the risk of heart disease, which is a leading cause of mortality.
• Antibacterial Properties: The essential oil component of Ceylon cinnamon, cinnamaldehyde, gives it its tantalizing smell and also fights off a wide range of harmful bacteria.
• Supports Brain Health: Ceylon cinnamon has been shown to improve cognition and memory in rats and inhibit markers of Alzheimer's disease in vitro.

When adding Ceylon cinnamon to your keto meal plan, make sure to purchase the correct type. Look for products that explicitly state "Ceylon" cinnamon, as most cinnamon found in stores is the Cassia variety. You can use Ceylon cinnamon in various culinary dishes, such as sprinkling it on roasted vegetables, adding it to chia seed pudding, or making keto cinnamon rolls or a cinnamon dolce latte breakfast smoothie.

Carbohydrate content

Cinnamon is indeed keto-approved, thanks to its low carbohydrate content. This makes it a flavourful addition to a keto diet without compromising the dietary goals.

Cinnamon has a unique place in the keto diet due to its low carb content. Per 5 grams, cinnamon contains approximately 1.37 grams of net carbs. This is calculated by subtracting the dietary fibre from the total carbohydrates. While this may seem insignificant, every carb counts in the keto diet, making cinnamon a valuable spice to add flavour to meals without tipping the daily carbohydrate limit.

For those on a strict keto diet, cinnamon can be comfortably incorporated into the daily carb allowance, which typically ranges from 20 to 50 grams. For instance, adding a teaspoon of cinnamon (around 2.6 grams) to a keto-friendly smoothie will contribute approximately 0.7 grams to the net daily carb intake. On the other hand, a tablespoon of cinnamon (around 7.8 grams) in keto-friendly cookies will contribute about 2.1 grams to the net carb intake.

The key to including cinnamon in a keto diet is moderation and tracking portion sizes to ensure it fits within the daily carbohydrate limit.

Cinnamon in beverages

Cinnamon is a versatile spice that can be used to elevate both sweet and savoury dishes. Besides amping up the flavour, it also increases the nutrient density of the food or beverage it is added to. Cinnamon has several health benefits, including boosting metabolism, reducing inflammation, protecting the body from free radicals, and keeping blood sugar levels steady.

Cinnamon Latte

This drink combines the starring spice with vanilla extract and a touch of maple syrup. Blend them with your favourite nut milk and coffee (or espresso) for a fancy coffee-based cinnamon drink.

Turmeric Cinnamon Tea

This drink is perfect for tea lovers. Turmeric, another powerful inflammation fighter, is added to cinnamon to make the perfect blend of savoury and sweet. For a refreshing twist, try cinnamon water.

Peanut Butter Cinnamon Smoothie

This decadent smoothie works well for dessert or breakfast. All you need are three other ingredients: nut milk, banana, and peanut butter. The cinnamon helps reduce inflammation, while the peanut butter provides protein and the banana helps replenish potassium, making this smoothie a great post-workout drink.

Cinnamon Immunity Shot

This shot is a great way to consume cinnamon for its immune-boosting properties. It also contains turmeric, lemon juice, ginger, and black pepper.

Cinnamon Hot Chocolate

This drink tastes like warm gingerbread fresh from the oven. The secret to getting the taste just right is blending the cinnamon with other spices like ginger, allspice, cardamom, cloves, and vanilla, along with cocoa.

Cinnamon Cocktails

Cinnamon is a great addition to cocktails, adding a sweet and seasonal kick. Here are some ideas for cinnamon cocktails:

• Cinnamon Maple Whiskey Sour: Sweetened with maple syrup instead of simple syrup, this cocktail combines caramel-like sweetness with lemon and ground cinnamon.
• Cinnamon Tequila Sour: This cocktail has the elements of a whiskey sour with the warmth of tequila.
• Apple Pie Cinnamon Cocktail: This drink contains a healthy dose of apple cider and a splash of vanilla vodka and Fireball cinnamon whisky.
• Cinnamon Toast Cocktail: This drink uses cinnamon schnapps instead of cinnamon whisky, shaken with apple cider.
• Cinnamon Spiced Old-Fashioned: A twist on the classic old-fashioned, this cocktail adds cinnamon and blood orange to bourbon and orange bitters.
• Cinnamon Bourbon Fizz: This cocktail stars homemade cinnamon syrup, made by simmering honey, rosemary, and cinnamon sticks. It is combined with bourbon, Aperol, lemon juice, and bitters, and finished with a splash of sparkling water.
• Cinnamon White Russian: Cinnamon syrup and a cinnamon sugar-rimmed glass elevate this classic cocktail.
• Spiced Cinnamon Bourbon Hot Toddy: This hot toddy combines lemon tart with cinnamon and chilli-spiced syrup, garnished with a cinnamon stick and a lemon wedge.
• Cinnamon Spice Moscow Mule: This variation on the classic Moscow Mule uses cinnamon simple syrup, made with brown sugar, water, and cinnamon sticks, swirled with vodka, lime juice, and ginger beer.
• Snickerdoodle Martini: This creamy martini features a cinnamon sugar rim and combines Disaronno, Goldschlager, vodka, and cream.
• Christmas Manhattan Cocktail: Cinnamon provides a twist to this classic whiskey cocktail. The cocktail is made by mulling vermouth for 24 hours before mixing it with rye whiskey, pecan liqueur, and spiced syrup.
• Boozy Cinnamon Eggnog Cocktail: This holiday beverage combines rum, eggnog, and a sprinkle of cinnamon.
• Cinnamon and Tequila Hot Chocolate Cocktail: This boozy spiced hot chocolate is rich in dark chocolate, vanilla bean, and cinnamon.
• Blood Orange Cinnamon Margarita: This margarita combines blood orange and cinnamon with tequila, lime, blood orange juice, and triple sec. The glass is rimmed with a cinnamon, sugar, and salt mixture.
• Cinnamon Apple Cider Mimosa: A twist on the classic mimosa, this drink swaps out the orange juice for apple cider and adds a dash of cinnamon to the champagne and cider.

Cinnamon in baking

Cinnamon is a versatile spice that can enhance the flavour of both sweet and savoury dishes. When it comes to baking with cinnamon, there are a few key considerations to keep in mind.

Firstly, cinnamon has antifungal properties that can slow the growth of yeast, so if you're using cinnamon in dough, it's advisable to increase the amount of yeast by 50%-100% to compensate. Alternatively, you can separate the cinnamon flavour into a layer, as in a cinnamon bun, or add it after baking in the form of a syrup or glaze.

The type of cinnamon you choose will depend on the desired flavour profile and the availability of different varieties. The two primary categories of cinnamon are Ceylon and cassia. Ceylon cinnamon, often referred to as "true cinnamon," is known for its mild, delicate, floral, and clove notes. It pairs well with delicate bakes like egg sponge cakes, custard tarts, and cinnamon, hazelnut, and date buns. On the other hand, cassia cinnamon has a deeper colour and a more robust, woody, and spicy flavour. It is commonly used in Chinese five-spice powder and works well in savoury dishes, stewed fruits, and blended desserts with rich, creamy agents.

When baking with cinnamon, it's important to consider the volatile oil content, which determines the strength of the flavour. The cassia category, including Saigon and korintje cinnamon, generally has a higher volatile oil content, resulting in a more intense flavour. Additionally, the freshness of the cinnamon makes a difference, so it's best to look for the country of origin and pack date when purchasing.

Another factor to keep in mind is the presence of coumarin, a compound with a slight vanilla aroma and a bitter flavour. While not considered toxic in small amounts, cassia cinnamon tends to have higher levels of coumarin, and it's recommended to opt for Ceylon cinnamon if you're concerned about this compound.

When using cinnamon in baking, you can use either ground cinnamon or cinnamon sticks. Ground cinnamon is convenient for sprinkling or stirring into batters, while cinnamon sticks are ideal for infusing creams and stocks, requiring removal after steeping. As a rule of thumb, use 1/2 to 1 teaspoon of ground cinnamon for every cinnamon stick specified in a recipe.

In terms of specific baked goods, cinnamon is commonly used in cinnamon rolls, sourdough cinnamon buns, cinnamon twists, cinnamon-swirl almond flour bread, cookies, and quick breads. It can also be added to pancake batters, cakes, and scones for a unique flavour profile.

Frequently asked questions