Cinnamon On Keto: Friend Or Foe?

Cinnamon is a spice derived from the bark of cinnamon trees. It has a sweet, warm flavour and is used in a variety of dishes, both sweet and savoury. Cinnamon is also known for its health benefits, including its ability to lower blood glucose levels and improve insulin sensitivity, making it a popular choice for people with diabetes or insulin resistance. So, is cinnamon compatible with a keto diet?

Cinnamon is keto-friendly because it's low in net carbs

Cinnamon is a spice derived from the bark of the Cinnamomum tree. It has been used since Ancient Egypt, where it was employed to treat flu and throat ailments. Today, cinnamon is a common ingredient in sweet treats and other recipes, offering a warm, sweet flavour.

Cinnamon is keto-friendly because it is low in net carbs. A 10g serving of cinnamon contains only 2.75g of net carbs. To remain in ketosis, it is recommended that net carb consumption is limited to 20-30g per day. Cinnamon, therefore, provides a tasty way to add flavour to keto dishes without significantly increasing carb intake.

In addition to being keto-friendly, cinnamon also offers health benefits, particularly for those with diabetes or pre-diabetes. Cinnamon can help to lower blood glucose levels and improve insulin sensitivity, which can aid in weight loss. Cinnamon also has high levels of antioxidants, which can help to fight cystic acne and improve overall skin health.

Cinnamon is a versatile spice that can be used in both sweet and savoury dishes. It can be added to beverages like coffee, tea, and smoothies, or used in baking and cooking. When used in baking, cinnamon is a great addition to keto-friendly options like almond flour muffins, coconut flour pancakes, or low-carb bread. It can also be used in savoury spice rubs for meats and in soups or stir-fries. Cinnamon's natural sweetness makes it a great natural sweetener for those on a keto diet who are missing sugary flavours.

Cinnamon has anti-inflammatory properties

Cinnamon has been used in traditional medicine for thousands of years, and modern science is now confirming its health benefits. One of these benefits is its anti-inflammatory properties.

Inflammation is important for helping your body fight infections and repair tissue damage. However, it can become a problem when it's chronic and directed against your body's own tissues. Cinnamon may be useful in this regard. Studies show that cinnamon and its antioxidants have potent anti-inflammatory properties.

The phytochemicals found in cinnamon have been tested and shown to have antioxidant and anti-inflammatory effects. In one study, certain cinnamon compounds also targeted free radicals with promising results. Another study showed that cinnamon can slow down or hold off angiogenesis, cell growth, and cellular signaling, suggesting that cinnamon could be a tool in preventing or treating cancer.

Cinnamon's anti-inflammatory properties may also be linked to its ability to protect against heart disease. Cinnamon has been shown to reduce levels of total cholesterol, "bad" LDL cholesterol, and fatty oils, while “good" HDL cholesterol remains stable.

In addition, cinnamon may help improve sensitivity to the hormone insulin, which is essential for transporting blood sugar from the bloodstream to cells. Cinnamon can reduce insulin resistance, helping to lower blood sugar levels.

For these reasons, cinnamon is a popular spice with many health benefits.

Cinnamon can be used in beverages, baking, cooking, and as a sweetener

Cinnamon is a versatile spice that can be used in a variety of ways on a keto diet.

Beverages

Cinnamon is a great addition to your morning coffee or tea, adding a comforting and warming touch to your day. It also pairs well with hot chocolate and can be stirred into smoothies for added flavour and warmth.

Baking

Cinnamon is a fantastic ingredient to include in keto-friendly baked goods. It can be used in almond flour muffins, coconut flour pancakes, and low-carb bread. Cinnamon sugar, made by mixing cinnamon with a keto-friendly sweetener, is a handy condiment that complements most baked goods.

Keto cinnamon rolls are a popular treat, made with almond flour and keto-friendly sweeteners like erythritol, allulose, or monk fruit. These rolls are soft, fluffy, and loaded with cinnamon sugar goodness.

Cooking

Cinnamon is not just for sweet dishes. It can be used in savoury dishes as well, adding depth of flavour to spice rubs for meats, soups, and vegetable stir-fries.

Sweetener

Cinnamon's natural sweetness makes it a great natural sweetener for those on a keto diet. It can enhance the flavour of foods without the need for added sugars. Cinnamon has been shown to have a positive effect on blood sugar regulation, making it a helpful tool for maintaining ketosis.

Cinnamon has anti-diabetic effects

Cinnamon is well-known for its anti-diabetic effects, helping to manage blood sugar levels and improve insulin sensitivity. This makes it beneficial for those who are pre-diabetic, insulin-resistant, or have type 2 diabetes.

Firstly, cinnamon can lower blood sugar levels by interfering with digestive enzymes that break down starches. By slowing down the activity of these enzymes, cinnamon reduces the amount of glucose that enters the bloodstream after a meal. This mechanism helps to prevent blood sugar spikes, which can be dangerous for diabetics.

Secondly, cinnamon can act as an insulin mimetic, meaning it can imitate the effects of insulin in the body. It can improve insulin sensitivity, making cells more responsive to insulin and thus helping to lower blood sugar levels. This is particularly useful for people with diabetes, as their bodies either do not produce enough insulin or do not respond properly to it.

Several studies have confirmed the anti-diabetic effects of cinnamon. One study showed that consuming 1-6 grams of cinnamon per day for 40 days reduced blood sugar levels by up to 24%. Another study of 80 people with polycystic ovarian syndrome found that taking 1.5 grams of cinnamon daily for 12 weeks significantly improved insulin sensitivity and reduced fasting insulin levels.

However, it is important to note that not all studies have shown positive results. Some research has found that cinnamon does not lower blood sugar or cholesterol levels. Therefore, while cinnamon may have potential anti-diabetic effects, more research is needed to confirm these benefits conclusively.

Cinnamon is high in antioxidants

Cinnamon is a spice made from the bark of the Cinnamomum tree. It has been used in traditional medicine for thousands of years and is also used in cooking and baking. Cinnamon is packed with a variety of protective antioxidants that reduce free radical damage and slow the aging process.

According to the ORAC scale, which measures the concentration of antioxidants in different foods, cinnamon ranks 7th out of all foods, herbs, and spices. It has been shown to have greater antioxidant power than commonly consumed herbs like thyme, garlic, and rosemary. Cinnamon's health benefits are attributed to its content of specific types of antioxidants, including polyphenols, phenolic acid, and flavonoids. These compounds work to fight oxidative stress in the body and have been found to aid in the prevention of chronic diseases.

The antioxidants in cinnamon can help neutralize harmful free radicals in the body and prevent oxidative stress. This can help lower the risk of brain disorders, cancer, heart disease, and other chronic conditions. Cinnamon also has anti-inflammatory properties, which can help lower the risk of heart disease, cancer, cognitive decline, and more.

The different antioxidants present in cinnamon include:

• Procyanidins
• Catechins
• (E)-cinnamyl acetate
• Trans-cinnamaldehyde (Cin)
• Eugenol
• Terpene hydrocarbons
• Alpha-bergamotene
• Alpha-copaene
• Oxygenated terpenoids

Cinnamon's high antioxidant content makes it a beneficial spice to include in your diet. As little as half a teaspoon daily can have positive effects on health.

Frequently asked questions