Carbs in Cinnamon Is Cinnamon Keto?

Is Cinnamon Keto?

Cinnamon is not only a beloved spice for its warm, sweet flavor, but it also offers several health benefits like helping to maintain normal blood glucose levels, blood pressure, and protection against free radicals. But how many carbs are in cinnamon, and is it keto-friendly?

Is Cinnamon Keto-Friendly?

KetoConnect verdict: We give cinnamon a keto-friendly rating of ⭐⭐⭐⭐(out of 5)

Yes, you can use cinnamon on a low-carb diet! Cinnamon powder, derived from the inner bark of the Cinnamomum tree, is not only delicious but also low in carbs. One teaspoon of cinnamon contains just 2.6 grams of carbs and 1.9 grams of fiber, resulting in a net carb count of only 0.9 grams. This makes it a perfect addition to your keto-friendly meals and desserts.

Cinnamon is versatile and can be used as a sugar alternative. Try adding a sprinkle to your morning coffee with butter, MCT oil, and heavy cream for a delicious start to your day. High-quality cinnamon oil and supplements are also available and have been shown to help with digestive issues, loss of appetite, and diabetes. However, it’s essential to stick to the recommended daily values, as too much cinnamon can increase the risk of liver damage.

There are two main types of cinnamon:

• Ceylon Cinnamon: Often referred to as “true” cinnamon, it is more expensive and harder to find.
• Cassia Cinnamon: More affordable and widely available at grocery stores, offering the same health benefits as Ceylon.

Carbs in Cinnamon – Cinnamon Nutrition Facts

Let’s break down the nutritional information for a teaspoon (2.6 grams) of cinnamon:

• 19 calories
• 2.6 grams of total carbs
• 1.9 grams of fiber
• 0.9 grams of net carbs

With such low carb content, cinnamon can be a tasty and nutritious addition to your keto diet.

The Health Benefits of Cinnamon

Cinnamon offers several health benefits, especially for keto dieters. Here are some of the standout benefits:

• Insulin Resistance: A 2010 study in the Journal of Diabetes Science and Technology found that daily consumption of cinnamon can lower insulin resistance. Participants who consumed one gram of Cassia cinnamon extract per day for eight weeks showed significantly lower fasting blood glucose levels and improved glucose tolerance.
• High Levels of Antioxidants: Cinnamon has an ORAC score of 131,000, ranking it among the top sources of antioxidants. Its antioxidant and antimicrobial properties make it beneficial for fighting cystic acne. A face mask made of cinnamon and raw honey applied daily can help heal acne.
• Neurodegenerative Diseases: Cinnamon contains compounds that may help manage conditions like Alzheimer’s disease by slowing down the build-up of protein fragments in the brain. Although these findings are from animal studies, they show promising results for cinnamon’s effects on the aging brain.

Introduce Cinnamon into Your Diet with Yummy Keto Rolls

One of my favorite ways to enjoy cinnamon on a keto diet is with these easy and delicious keto cinnamon rolls. They make a quick breakfast, a delightful dessert, or a handy snack on the go.

Ingredients:

• 2 tablespoons of melted butter
• 3 eggs
• 3 tablespoons of heavy cream
• 1 tablespoon of apple cider vinegar
• 1 cup of almond flour
• 1/3 cup of coconut flour
• 1/4 cup of erythritol
• 3 tablespoons of golden flax meal
• 1 teaspoon of xanthan gum

Instructions:

1. Combine the wet ingredients in a large bowl and whisk well.
2. Pour the wet mixture over the dry ingredients and add 3 tablespoons of warm water. Mix until you achieve a dough-like consistency.
3. For the filling, mix 4 tablespoons of butter, 3 tablespoons of erythritol, 2 tablespoons of cinnamon, and 8 drops of stevia.
4. Roll out the dough, spread the filling inside, and roll it closed.
5. Cut into desired sizes and bake at 400°F for 5 minutes, then reduce to 350°F and bake for another 15-20 minutes.

You can enhance the flavor by adding more cinnamon and a touch of heavy cream on top. For an extra nutrient boost, try adding vitamin D drops to the filling.

What Are Some Alternatives to Cinnamon?

If you’re looking to mix up your diet, consider these keto-friendly cinnamon alternatives:

• Nutmeg: Native to Asia, nutmeg is a low-carb spice with only 1.1 grams of carbs per serving. It’s rich in essential nutrients like vitamin C, copper, sodium, niacin, folic acid, and vitamin E, and it supports digestion, promotes oral health, and treats sleeping disorders.
• Ginger: A popular spice from Southeast Asia, ginger contains less than half a gram of carbs per teaspoon. It helps manage blood glucose levels and is beneficial for diabetics. Ginger is versatile and pairs well with garlic, making it suitable for various dishes, from steaks to desserts.
• Apple Pie Spice: This delicious spice blend can add a unique flavor to your desserts. You can make your own apple pie spice mix with:
• 2 tablespoons of cinnamon
• 2 teaspoons of nutmeg
• 1/2 teaspoon of allspice
• 1/4 teaspoon of ground ginger
• 1/2 teaspoon of cardamom

Mix these together, and you have a perfect sugar-free spice blend. For extra sweetness, sprinkle some erythritol or xylitol.

Final Thoughts on Eating Cinnamon on a Keto Diet

Cinnamon is a nutritious and versatile spice that can help regulate blood sugar, boost energy levels, and potentially support cognitive health. With only 0.9 grams of net carbs per teaspoon, it’s an excellent addition to a keto diet.

Incorporating cinnamon into your meals is easy and delicious. Try making keto cinnamon rolls for a quick, tasty treat, or explore other cinnamon-rich recipes. And if you’re looking to diversify your spice rack, consider adding nutmeg, ginger, and apple pie spice to your keto-friendly options.

For more information on keto-friendly foods, check out our guides on oat fiber, lupin flour, honey, rice, edamame, peanut butter, sour cream, and more in our keto beginners guide.

Enjoy your journey with keto and cinnamon, and happy cooking!