Quick Answer
Cinnamon can be a great addition to a keto diet when used in moderation. It contains antioxidants, has anti-inflammatory properties, and may help lower blood sugar. The main concern is its carb content – about 8 grams of carbs per tablespoon. As long as cinnamon is accounted for and fits within your daily carb limit, using small amounts can provide flavor and potential health benefits.
What is Cinnamon?
Cinnamon is a spice that comes from the bark of cinnamon trees. It has been used for thousands of years, dating back to Ancient Egypt. There are two main types:
- Ceylon cinnamon: Also known as “true” cinnamon. It is grown in South Asia.
- Cassia cinnamon: The more common variety today. It originates from southern China.
Both types contain the compound cinnamaldehyde, which gives cinnamon its flavor and aroma. Ceylon cinnamon contains minimal amounts of coumarin, a natural plant compound that can be toxic in large doses. Cassia cinnamon has higher coumarin levels.
Cinnamon is sold in stick or ground powder form. It has a warm, sweet and spicy flavor that pairs well with both sweet and savory dishes. Some of the most popular uses include:
- Baked goods like muffins, breads, cakes
- Breakfast foods like oatmeal, yogurt, cottage cheese
- Fruits like apples, pears, bananas
- Coffee, tea, smoothies
- Savory dishes with poultry, beef, lentils
It takes about a teaspoon of ground cinnamon to equal one cinnamon stick. When baking, it’s best to use ground cinnamon to distribute the flavor evenly.
Nutrition Facts
A teaspoon (2.6 grams) of cinnamon powder contains: (1)
- Calories: 6
- Fat: 0.1 g
- Carbs: 2 g
- Fiber: 1.5 g
- Sugar: 0.01 g
- Protein: 0.1 g
So in a typical serving, cinnamon provides almost no fat, protein or sugar. However, its fiber content is significant, providing 5% of the recommended daily intake per teaspoon.
The main concern nutrition-wise is the carb content. Cinnamon contains about 8 grams of net carbs per tablespoon. Most of these carbs come from insoluble fiber, which does not impact blood sugar. But it still must be accounted for in a keto diet.
Cinnamon also contains traces of some important vitamins and minerals:
- Calcium: 26% of the RDI
- Iron: 3% of the RDI
- Vitamin K: 2% of the RDI
It also has a high antioxidant content, largely due to polyphenol compounds like proanthocyanidins and catechins. Research shows cinnamon ranks in the top spices and herbs for its antioxidant content. (2, 3)
Benefits of Cinnamon
Several studies have linked cinnamon consumption to health improvements:
May Lower Blood Sugar
Multiple clinical studies show cinnamon can lower fasting blood sugar levels. It may also improve insulin sensitivity. This is likely related to its ability to mimic insulin and increase glucose uptake by cells. However, results are mixed, and not all studies demonstrate significant effects on blood sugar. (4, 5, 6)
Most studies use between 120 mg-6 grams of cinnamon. Benefits seem most consistent at 1-6 grams per day.
May Lower Heart Disease Risk
Some evidence suggests cinnamon may reduce several risk factors for heart disease. It appears to lower high blood pressure and cholesterol levels while reducing triglycerides. There’s also evidence it may prevent blood platelets from clotting, which can lead to heart attacks. (7, 8)
These heart-protective effects may be due to cinnamon’s anti-inflammatory properties. (9)
May Reduce Neurodegenerative Diseases
Animal and test-tube studies reveal promising effects against Parkinson’s and Alzheimer’s disease. The antioxidants in cinnamon appear protective against the oxidative damage and inflammation associated with these conditions.
Human data is lacking so more research is needed. But including it in your diet could be worthwhile, especially if you have a family history of neurodegenerative disorders. (10)
May Combat HIV
A component in cinnamon called cinnamaldehyde may fight against HIV-1, the most common strain of the HIV virus in humans.
Test-tube studies show it can stop the virus from entering cells and prevent replication. But it’s unknown if these effects would persist in humans. (11)
Contains Protective Antioxidants
Cinnamon’s antioxidant content is quite impressive.
These antioxidants may protect cells from damage and suppress inflammation. This is why it may offer widespread benefits against chronic diseases like heart disease, cancer, diabetes, and neurodegenerative conditions. (12)
May Help Fight Bacterial and Fungal Infections
The cinnamaldehyde in cinnamon appears to inhibit growth and toxin production by certain bacteria and fungi.
This includes dangerous infection-causing microorganisms like Staphylococcus aureus, Escherichia coli, and Candida albicans. Researchers are exploring the use of cinnamon oil and extracts to boost food safety and fight infections. (13)
May Alleviate Digestive Issues
As a carminative, cinnamon may relieve gas, bloating, diarrhea, and nausea. It also appears to calm stomach cramps. Some studies show it may suppress the growth of ulcer-causing H. pylori bacteria.
Through these effects, cinnamon may provide relief from various digestive complaints. However, human data is lacking. (14)
Potential Concerns
Cinnamon is likely safe for most people when used in normal food amounts. But taking high doses long-term or eating it excessively could pose some risks:
- Liver Damage: The coumarin in cassia cinnamon may cause liver injury in high amounts.
- Blood Thinning: Cinnamon may add to the effects of blood thinners, increasing the risk of bleeding.
- Blood Sugar: It lowers blood sugar, so diabetics should monitor blood glucose closely when using cinnamon supplements.
- Mouth Sores: Some people develop mouth sores from contact with cinnamon oil.
Keep intake moderate and be wary of taking it in supplemental form for long periods without medical supervision.
Is Cinnamon Keto-Friendly?
Cinnamon can fit into a keto diet plan but dosing is important.
A typical keto diet limits net carbs to 20-50 grams per day. Just one tablespoon of cinnamon would provide nearly 8 grams net carbs. This would use up a large portion of the daily carb allowance.
However, using cinnamon sparingly has minimal impact on carb intake. Small dashes of cinnamon here and there can add flavor without going overboard on carbs.
Some ways to keep cinnamon keto-friendly include:
- Sprinkling it on nuts, seeds, nut butters
- Adding it to keto-friendly baked goods
- Stirring it into plain Greek yogurt or cottage cheese
- Adding a dash to coffee, smoothies, protein shakes
- Using it in savory dishes like stews, chilis, and omelets
Stick with just 1/8 to 1/4 teaspoon per serving and cinnamon can be a nice addition.
Just keep an eye on total carbs for the day, including from other ingredients used. And avoid going overboard on portion sizes with cinnamon-heavy recipes to prevent excess carb intake.
Should You Take Cinnamon Supplements on Keto?
Cinnamon supplements like capsules and extracts are very concentrated sources. They provide far more cinnamon than you could realistically consume from food sources.
This may offer therapeutic benefits, but it can also increase the risk of side effects. And concentrated supplemental doses will have a bigger impact on carb intake compared to sprinkling on some cinnamon powder.
The benefits of cinnamon supplements are unproven, while the risks are known. For these reasons, it’s best to get cinnamon from adding it to your meals instead of taking capsules. The amounts will be small enough to avoid issues.
If you do take supplements, consult your healthcare provider and watch for signs of toxicity or blood sugar changes. Don’t exceed the recommended dosage.
Signs You’re Having Too Much
Consuming cinnamon in moderation is unlikely to cause problems. But having too much may provoke adverse reactions.
Signs of excessive intake include:
- Lowered blood sugar – Shakiness, sweating, rapid heartbeat, fatigue
- Liver issues – Stomach pain, darkened urine, yellow skin and eyes
- Mouth sores – Painful ulcers on gums, lips, mouth
- Breathing issues – Trouble breathing, tightness in chest, coughing
Stop using cinnamon and see a doctor if you experience these.
How Much Is Too Much?
There’s no standard for cinnamon toxicity. But taking more than the following amounts per day may be unsafe:
- Cassia cinnamon: 1-2 grams per day
- Ceylon cinnamon: Up to 10 grams per day
Consuming up to 1 teaspoon (2.6 grams) daily from food is unlikely to cause issues for most people. Though those with liver conditions may need to limit intake.
Exceeding the amounts above for extended periods raises the risk of liver damage and other side effects. Stick with sprinkling small amounts onto foods, not mega-doses in supplements.
Bottom Line
Cinnamon can serve as a flavorful, antioxidant-rich addition to a low-carb diet. Its potential benefits like lowering blood sugar and protecting heart health fit well into a keto lifestyle.
Just keep quantities moderate. 1/4-1 teaspoon daily is a safe range for most people. Too much may cause side effects, so don’t overdo it. Ceylon cinnamon has lower coumarin levels if you opt for larger amounts.
Focus on using cinnamon to add warming flavor and variety to keto foods rather than taking risky megadoses. This spice can be a tasty addition when used wisely.
