Does Cinnamon Break a Fast? | Health Benefits of Cinnamon | How to Include Cinnamon in Your Intermittent Fasting Schedule? | Guidelines for Consuming Cinnamon During Fasting
When it comes to delectable rice pudding, crunchy churros, or delicious baklavas, a pinch of cinnamon can kick in the exquisite taste. But that’s not the only quality cinnamon has: it has several other health benefits that can compel people to add this wonderful spice to their food and beverages.
Cinnamon is a popular spice that contains various health benefits, such as regulating blood sugar levels, aiding weight loss, and reducing inflammation. But when you are practicing fasting, can you add cinnamon to your regimen? The questions arise here – What effect does it have on fasting? Does cinnamon break a fast
With more people opting for intermittent fasting to improve their health, it is essential to know the potential health effects of consuming cinnamon during a fast. In this article, we will delve into the details to examine the impact of cinnamon on fasting, its potential health benefits, and how to incorporate cinnamon into your daily routine.
Does Cinnamon Break a Fast?
Cinnamon is a widely used spice obtained from the inner bark of the Cinnamomum verum tree, which belongs to the Lauraceae family. (1)
So many people use cinnamon not just to enhance the flavor of their foods and beverages but also due to its beneficial results. This incredible spice is a rich source of polyphenols that can protect you against free radical damage.
However, the question remains still the same. Does cinnamon break a fast? Well, the answer to this question is no. Consuming cinnamon does not interrupt fasting. To have a clearer picture of this, we need to understand the nutritional value of cinnamon.
According to the U.S. Department of Agriculture (USDA), one teaspoon of cinnamon contains:
- Energy: 6.42 calories
- Calcium: 26.1 mg
- Potassium: 11.2 mg
- Carbs: 2.1 g
- Phosphorus: 1.66 mg
- Magnesium: 1.56 mg
- Vitamin A: 0.39 mcg
- Iron: 0.21 mg
Since one teaspoon of cinnamon has less than 7 calories, it does not elevate your insulin levels or impact your blood sugar levels. Thus, it is safe to consume during your fasting periods.
While consuming pure cinnamon during a fast does not break your fast, mixing it with sweetened tea, coffee, or other caloric beverages such as milk, almond milk, or coconut water can kick you out of ketosis and break your fast. Further, it is important to remember that consuming more than two teaspoons of cinnamon may break a fast as it contains some calories.
Adding a pinch of cinnamon powder can spice up your hot delicacies, make you feel satisfied, and provide you with several health benefits.
Health Benefits of Cinnamon
Here are the benefits of cinnamon in intermittent fasting.
Helps Control Appetite and Promotes Weight Loss
When you practice intermittent fasting for weight loss, the primary problem you may encounter is hunger issues, which are tough to ignore. Cinnamon can play an important role here. This wonder spice enhances leptin levels, improves metabolism, decreases appetite, and hence promotes weight loss. (2)
Improved leptin levels help regulate the energy balance by suppressing hunger, resulting in decreased fat mass in adipocytes. (3) Therefore you can add cinnamon to your decaffeinated coffee, black tea, or other fasting-friendly drinks to experience the desired results.
Want to know how intermittent fasting helps in weight Loss? Read on “Keto and Intermittent Fasting Results 1 Week – Weight Loss”
Lowers Blood Sugar Levels
Studies indicate that consumption of cinnamon can help lower blood sugar levels and decrease the risk of developing diabetes. (4) (5)
Cinnamon interrupts the action of various digestive enzymes, which slow down your digestion process and empties the stomach. This, in turn, allows less glucose to enter into your bloodstream. Thus, your blood glucose levels are controlled. A controlled blood sugar level can help reduce sugar cravings and improve energy levels. This can also help prevent serious health issues like heart disease, vision loss, and kidney problems. (6)
Rich in Antioxidants
Studies show that cinnamon is rich in antioxidants like polyphenols, which play an important role in protecting your overall health. Antioxidants revolt against free radicals and the damage caused by metabolic illnesses and age-related syndromes. (7) (8)
Since cinnamon is rich in antioxidants, it can also help protect the body against oxidative stress and reduce inflammation. In addition to being an antioxidant, cinnamon has anti-inflammatory, antimicrobial, lipid-lowering, antidiabetic, anticancer, and cardiovascular-disease-lowering effects. (9)
May Support Brain Function
Studies exhibit that cinnamon has been considered to have a beneficial effect on cognitive function. In vivo studies showed that cinnamon has components, like eugenol, cinnamaldehyde, and cinnamic acid, which can positively affect cognitive function. (10)
As per studies, cinnamon has also been testified to help alleviate symptoms of neurological disorders, such as Parkinson’s and Alzheimer’s disease. (9)
Promotes Heart Health
According to recent research, consuming cinnamon can help people promote heart health by lowering LDL (low-density lipoprotein) triglyceride, and total cholesterol levels, and improving HDL (high-density lipoprotein) cholesterol levels. (11)
How to Include Cinnamon in Your Intermittent Fasting Schedule?
Cinnamon is a flavourful spice with a sweet palate that enhances the flavor of foods or beverages with its rich aroma. Here is how you can add cinnamon to your intermittent fasting schedule.
Bulletproof Coffee
Bulletproof coffee is a mixture of black coffee, medium-chain triglycerides also known as MCT oil, and unsalted butter. It is a keto-friendly drink that does not affect your blood sugar and insulin levels and keeps your metabolism intact during your fasting period. You can add cinnamon to bulletproof coffee to enhance its taste as well as its flavor.
Cinnamon Tea and Cinnamon Water
Add a piece of cinnamon stick or a half teaspoon of cinnamon powder to a cup of hot water. Allow the concoction to rest for three to five minutes, and enjoy the aromatic drink by taking small sips. Cinnamon tea is a great way to alleviate body inflammation. It does not interfere with ketosis, either.
You can also infuse a piece of cinnamon stick or half a teaspoon of cinnamon powder with plain water or any other herbal tea to make it even more aromatic.
I would suggest you keep sipping this wonderful concoction even when you are not intermittent fasting since it helps curb unnecessary hunger pangs and prevent mindless eating.
Guidelines for Consuming Cinnamon During Fasting
Consumption of cinnamon is generally considered safe and well-tolerated. However, some people may be sensitive to cinnamon, which can cause them gastrointestinal issues or allergic reactions. If you encounter symptoms like swollen airways or difficulty breathing after consuming cinnamon, visit your healthcare provider without delay.
If you are in a fasted state and wish to incorporate cinnamon into your regimen, it is essential to follow these guidelines below to ensure that it does not disrupt your fasting state:
Consume cinnamon in moderation, as consuming cinnamon in large quantities can kick you out of ketosis and trigger an insulin response. As a result, it can break your fast.
Try consuming cinnamon in its natural form to yield the best results. You can take in cinnamon by sprinkling ground cinnamon in your black coffee or tea, or infuse a stick of cinnamon in hot water.
Do not consume cinnamon with food or beverages having calories, as this can trigger an insulin response and break the fast.
Listen to your body and do not overlook the warning signs, such as any type of discomfort or hunger. If you encounter any adverse effects while consuming cinnamon, discontinue use immediately.
By following these tips, you can easily and safely incorporate cinnamon into your fasting regimen to increase its health benefits.
Frequently Asked Questions
Does cinnamon disrupt fasting?
Since cinnamon has very less calories, consuming it in moderate quantities does not elevate insulin levels and is usually considered safe to consume during your fasting periods. However, consuming cinnamon in large quantities can trigger an insulin response, push you out of ketosis, and can break your fast.
When not to eat cinnamon?
While the use of cinnamon in small amounts is safe for most people, individuals having liver disease or gastroparesis should avoid taking cinnamon as it can cause them potential side effects like stomach upset or liver damage.
When to drink cinnamon water for weight loss?
Having cinnamon water as soon as you wake up in the morning on an empty stomach is generally recommended. This helps increase your metabolic rate and promote weight loss.
Does cinnamon stop autophagy?
Consuming cinnamon in small amounts is unlikely to stop autophagy as it contains very few calories. However, consuming cinnamon more than two teaspoons can trigger metabolic pathways that can inhibit autophagy.
The Final Words
When you wish to follow intermittent fasting, sticking to a schedule and managing the hunger and cravings is crucial. Further, eating a balanced diet to meet essential nutrients of your body and monitoring your calorie intake to achieve weight loss goals is essential. When you take care of all these aspects, you get to experience the true benefits of intermittent fasting.
Cinnamon is a precious spice that brings not only aroma to your foods but also carries several health benefits. Consuming a moderate amount of cinnamon daily can help you lose weight, lower your blood sugar, control your cravings, and make you feel satiated for longer.
However, remember consuming in moderation is important to remain in ketosis and keep your fasting schedule undisturbed.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003790/#:~:text=Cinnamon%20(Cinnamomum%20zeylanicum%2C%20and%20Cinnamon,belongs%20to%20the%20Lauraceae%20family.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10711575/#:~:text=Cinnamon%20enhances%20leptin%20levels%2C%20improving,(Friedman%2C%202011%20%E2%96%B6).
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8742898/#:~:text=Leptin%20is%20a%20hormone%20derived,decreased%20fat%20mass%20in%20adipocytes.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3767714/
- https://pubmed.ncbi.nlm.nih.gov/19930003/
- https://www.cdc.gov/diabetes/managing/manage-blood-sugar.html#:~:text=It’s%20important%20to%20keep%20your,improve%20your%20energy%20and%20mood.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9914695/#:~:text=Indeed%2C%20the%20total%20phenolic%20content,decreased%20to%20430.15%20%C2%B1%2012.5
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/#:~:text=An%20antioxidant%20is%20a%20molecule,their%20free%20radical%20scavenging%20property.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003790/
- https://pubmed.ncbi.nlm.nih.gov/36652384/#:~:text=The%20main%20outcome%20of%20most,could%20positively%20alter%20cognitive%20function.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7885002/
