Cinnamon Sugar: Friend Or Foe On Keto?

Cinnamon sugar is a popular condiment that can be used in a variety of dishes, from baked goods to coffee. For those on a keto diet, the good news is that you can still enjoy cinnamon sugar! There are sugar-free and keto-friendly versions available, and it's also easy to make at home.

Keto cinnamon sugar typically involves mixing a sweetener of your choice with cinnamon. Some popular sweeteners for keto cinnamon sugar include erythritol, allulose, xylitol, and monk fruit sweeteners. You can experiment with different types of cinnamon and sweeteners to find your preferred ratio and flavour profile.

Whether you buy it or make it yourself, keto cinnamon sugar is a versatile ingredient that can add a sweet and spicy kick to your favourite keto-friendly treats and beverages.

Cinnamon sugar ratio

Cinnamon sugar is a versatile condiment that can be used in various recipes, from baked goods to beverages. The perfect cinnamon sugar ratio depends on your preferred level of sweetness and cinnamon intensity. Here are some common ratios and their effects on the flavour:

One-Part Cinnamon to Four-Parts Sugar

This is the classic cinnamon sugar ratio, which creates a sweet medium cinnamon flavour. For a cup of granulated sugar, you'd use a tablespoon of cinnamon. This ratio is versatile and can be adjusted to make smaller or larger batches.

Medium-Strength Version

For those who prefer a slightly stronger cinnamon flavour, this variation uses a higher proportion of cinnamon. The ratio is one cup of low-carb sweetener to four tablespoons of cinnamon.

Cinnamon-Nutmeg Blend

If you're looking for a blend with a little extra something, this version includes nutmeg. The ratio is one cup of low-carb sweetener to one tablespoon of cinnamon and a half teaspoon of nutmeg.

Customisation Tips

When making cinnamon sugar, it's best to use granular sweeteners instead of powdered ones, as they work better for garnishing and toppings. You can use any sweetener you like, such as erythritol, allulose, xylitol, monk fruit classic, or monk fruit golden. However, if you're using xylitol, be cautious as it's toxic to dogs.

Additionally, the type of cinnamon you choose can impact the flavour. Ceylon cinnamon is ideal for a spicy flavour, while Korintje cinnamon, which is milder, may require a higher ratio to achieve a stronger cinnamon taste. Saigon cinnamon is very sweet and not spicy, so it's not recommended for this blend.

Keto-friendly cinnamon sugar recipes

Cinnamon sugar is a handy condiment that goes well with most baked goods. It is also one of the easiest pantry staples to make at home. You can use it to make cinnamon sugar doughnuts, keto cinnamon toast cereal, sugar-free candied almonds, and keto cinnamon sugar pretzel nuggets.

Cinnamon Sugar Muffins

This soft, buttery, and sweet keto cinnamon sugar muffin recipe is a delicious breakfast or snack option with only 1 net carb. You can use almond or coconut flour for this recipe. Here is what you will need:

• Butter
• Powdered sweetener
• Blanched almond flour
• Psyllium husk powder
• Baking powder
• Allspice
• Granulated sweetener
• Eggs
• Cream

Preheat your oven to 350 degrees Fahrenheit. In a medium bowl, cream the butter, sweetener, and vanilla until smooth. Beat in the eggs and cream. In a separate bowl, whisk together all the dry ingredients (except for the topping ingredients). Slowly add the dry ingredients to the wet ingredients, continuously mixing. Spoon the batter into a muffin pan lined with papers and bake for 18-20 minutes. Once the muffins are cool, brush them with butter and roll them in a cinnamon-sweetener mix.

Cinnamon Rolls

These keto cinnamon rolls are sugar-free, grain-free, gluten-free, and have only 1.3 net carbs per roll. Here is what you will need:

• Shredded mozzarella
• Almond flour
• Cream cheese
• Egg
• Water
• Granulated sweetener
• Cinnamon
• Greek yogurt
• Vanilla stevia

Preheat your oven to 360 degrees Fahrenheit. Melt the mozzarella and cream cheese in a microwave or on the stovetop. Add the almond flour and baking powder and mix until you have a smooth dough. Form the dough into 6 balls and roll each one into a log. Flatten the logs and spread the cinnamon filling on top. Cut each roll in half and place them in a baking pan lined with parchment paper. Bake until golden. While the rolls are baking, prepare the frosting by mixing the cream cheese, yoghurt, and vanilla stevia. Spread the frosting over the warm rolls and enjoy.

Nut-Free Cinnamon Rolls

These sugar-free, low-carb cinnamon rolls are made with coconut flour instead of almond flour, making them nut-free. Here is what you will need:

• Mozzarella cheese
• Cream cheese
• Vanilla extract
• Vanilla liquid stevia
• Coconut flour
• Xanthan gum
• Baking powder
• Sweetener
• Butter
• Sukrin Gold or Swerve brown sugar
• Heavy cream

Preheat your oven to 400 degrees Fahrenheit. Combine the mozzarella and cream cheese and melt them together. Add the remaining dough ingredients and mix until combined. Roll out the dough on a piece of parchment paper and slice it into 12 strips. Combine the melted butter, sugar-free sweetener, and cinnamon. Spread the mixture onto the strips of dough, roll them up, and place them in a greased or parchment-lined pie dish. Bake for 15-18 minutes. While the rolls are baking, make the cream cheese frosting by blending all the frosting ingredients until smooth. Spread the frosting over the warm rolls and enjoy.

Cinnamon sugar substitutes

Cinnamon is a great sugar substitute and can be used to replace sugar in most baked goods. It is a safe and delicious alternative to sugar and can be easily made at home. Simply mix your sweetener of choice with cinnamon and store it in an airtight container.

There are many benefits to using cinnamon as a sugar substitute. Cinnamon has been shown to help regulate and reduce blood sugar levels, making it a good option for people with diabetes. It can also help to reduce cholesterol and speed up metabolism, leading to quicker calorie burn. Cinnamon also specifically targets visceral fat around the belly, which is a greater risk factor for heart disease and diabetes. Additionally, cinnamon can help to suppress your appetite by slowing down digestion and curbing sugar cravings.

There are a variety of sweeteners that can be used with cinnamon to make a sugar substitute. Some popular options include erythritol, xylitol, monk fruit, allulose, and stevia. However, it is important to note that xylitol is toxic to dogs, so it should be avoided if you have pets.

Overall, cinnamon sugar substitutes are a tasty and healthy alternative to regular sugar and can be easily made at home with a variety of different sweeteners.

Cinnamon sugar health benefits

Cinnamon sugar is a popular condiment that can be made at home by mixing a sweetener with cinnamon. It is a handy condiment that goes well with most baked goods. Cinnamon sugar can be made with keto-friendly sweeteners like erythritol, allulose, xylitol, monk fruit, etc.

Cinnamon has been claimed to have several health benefits. Firstly, cinnamon has antioxidant, antibiotic, and anti-inflammatory properties. It contains potassium, magnesium, and calcium, which help maintain a healthy heartbeat and skeletal health. Cinnamon also has protective effects against oxidative stress, thanks to its high content of antioxidants like polyphenols.

Secondly, cinnamon may be beneficial for people with diabetes. It can lower blood sugar, increase insulin sensitivity, and reduce the risk of diabetes-related complications like heart disease, kidney disease, and nerve damage. Cinnamon may also lower hemoglobin A1c, a measure of long-term blood sugar control.

Thirdly, cinnamon may help protect against cancer. Studies have shown that cinnamon can slow down angiogenesis (the formation of new blood vessels that feed tumors), cell growth, and cellular signaling.

Fourthly, cinnamon may be beneficial for gut health. It has prebiotic properties, which can help restore the balance of bacteria in the gut and support digestive health.

Lastly, cinnamon has been traditionally used to promote dental hygiene and may be effective against bacterial overgrowth and bad breath.

While cinnamon has many potential health benefits, it is important to note that it should not be used as a replacement for medications or lifestyle changes. Heavy use of cinnamon could also lead to irritation and allergies in some people.

Cinnamon sugar storage

Cinnamon sugar is best stored in an airtight container in a cool, dry place. It can be kept in a jar, sealed food storage bag, or a recycled spice shaker. Cinnamon sugar will stay good indefinitely, but it may lose potency over time.

If you plan to use your cinnamon sugar regularly, you can store it in a repurposed plastic spice container, preferably one that previously held cinnamon to avoid flavour mixing.

Frequently asked questions