Can You Have Cinnamon While Fasting? A Complete Guide

An Overview of Fasting

Fasting is the voluntary abstinence from eating food and drinking caloric beverages for a set period of time. It has become an increasingly popular health and wellness trend in recent years. Here are some of the most common types of fasting:

Intermittent Fasting

This involves alternating between periods of fasting and eating. For example, limiting eating to an 8-hour window each day, and fasting for the remaining 16 hours. Or fasting for 24 hours, 1-2 days a week.

Water Fasting

Consuming only water for a predetermined period, often 24-48 hours or longer. Other zero-calorie beverages like black coffee or tea are sometimes permitted.

Juice Fasting

Only consuming fruit and vegetable juices for a set period of time, while abstaining from solid foods.

Partial Fasting

Restricting caloric intake for a certain period of time, but still consuming some food or low-calorie beverages.

People fast for a variety of reasons including potential health benefits, weight loss, self-discipline, or religious beliefs. But is cinnamon allowed on a fast?

Nutrition Facts of Cinnamon

Before determining if cinnamon can be consumed while fasting, it is important to look at its nutritional composition. The nutrients found in a teaspoon (2.6 grams) of ground cinnamon include:

• 19 calories
• 0 grams of fat, cholesterol, and protein
• 4 grams of carbohydrate
• 2 grams of fiber
• 1 gram of sugar
• 68% DV of manganese
• 3% DV of calcium
• 2% DV of iron

Cinnamon is rich in antioxidants like polyphenols, phenolic acid, and flavonoids. It does not contain any essential fats, proteins, or vitamins. So the calories in cinnamon come almost entirely from carbohydrates.

Cinnamon Calories and Fasting

Most of the calories in cinnamon come from carbohydrates. During a fast, the goal is to severely restrict calorie, carbohydrate, and protein intake. So cinnamon does contain a small amount of calories and carbs that would break a pure water fast.

However, cinnamon is very low in calories at only 19 per teaspoon. For comparison, a small apple contains about 50 calories. So enjoying cinnamon during a partial or intermittent fast may be possible depending on the rules you set.

Health Benefits of Cinnamon

Cinnamon has long been used in traditional medicine systems. Modern research has confirmed many health benefits associated with this sweet, aromatic spice. Here are some of the ways cinnamon may boost your health:

May Help Lower Blood Sugar

Multiple studies have shown cinnamon can reduce blood sugar levels and increase insulin sensitivity. This makes it helpful for managing diabetes. However, most studies have used doses of 1-6 grams per day which is more than you'd consume from dietary intake.

Contains Antioxidants

Cinnamon is loaded with powerful antioxidants like polyphenols that can protect against oxidative stress and reduce inflammation. These antioxidants may help lower the risk of chronic diseases.

May Reduce Heart Disease Risk

Some compounds in cinnamon may benefit heart health by reducing high cholesterol and triglycerides, and lowering blood pressure. More research is still needed to confirm these effects.

Has Antimicrobial Properties

Cinnamon oil and extracts have been shown to have antibacterial, antifungal, and antiviral activity against certain pathogens. This may help prevent spoilage and foodborne illness.

May Fight Inflammation

The antioxidants in cinnamon have strong anti-inflammatory effects. This may help relieve pain and swelling associated with arthritis and other inflammatory conditions.

So using cinnamon during fasting periods may provide additional health perks. But should you consume it if you are pursuing the cleansing benefits of fasting?

Is Cinnamon Allowed During a Fast?

Whether or not cinnamon is acceptable during a fast depends on several factors:

Type of Fast

On a water fast, cinnamon should be avoided since it will break the fast. But for less restrictive fasts, it may be permitted. For example, cinnamon could be used to add flavor to black coffee or herbal tea during intermittent fasting windows.

Fasting Goals

If your goal is to follow a "clean" fast to eliminate all foods, flavors, and calories, then cinnamon is not advised. But if your fast is more relaxed and you are allowing modified beverages or low-calorie foods, cinnamon may be alright.

Amount Consumed

The calories and carbs in a pinch or sprinkle of cinnamon are negligible. Consuming teaspoons of cinnamon multiple times throughout the day could become more of an issue when fasting. Moderation is key.

Personal Tolerance

How your body reacts to having cinnamon may also determine if it is right for your fast. Some people report nausea or digestive upset from cinnamon, especially on an empty stomach. See how you feel when trying it.

Many people allow cinnamon in small amounts when intermittent fasting or doing less restrictive fasts. But it should be avoided on water fasts. Check with your doctor before using.

Different Types of Cinnamon

Not all cinnamon is created equal when it comes to quality, flavor, and health benefits. The two main types of cinnamon are:

Ceylon Cinnamon

Grown in Sri Lanka, this is considered true cinnamon and has a mild, citrusy flavor. It is tan brown in color with many tight layers when whole. Ceylon cinnamon contains more antioxidants than the Cassia variety.

Cassia Cinnamon

This cinnamon is grown in Southeast Asia. It has a stronger, spicier flavor and is a darker red-brown color. Cassia cinnamon sticks are harder and only have a few layers. Most cinnamon sold in supermarkets is the Cassia type.

Ceylon cinnamon is considered superior in quality and health benefits. But both can be enjoyed during intermittent fasting if tolerated well.

Tips for Using Cinnamon While Fasting

Here are some tips to incorporate cinnamon into your fasts safely and effectively:

Stick to Small Amounts

A sprinkle or pinch of cinnamon here and there is unlikely to impact your fast. But downing spoonfuls of it frequently may be counterproductive.

Combine It With Zero-Calorie Drinks

Add a dash of cinnamon to black coffee, herbal tea, water, or other no-calorie beverages for flavor without calories.

Focus on Quality

Look for Ceylon cinnamon if you want maximum antioxidant benefits. Buy from reputable sources and ensure it looks and smells fresh.

Don't Overdo It

Too much cinnamon could cause side effects like mouth sores or irritation. Enjoy it in moderation as part of a balanced diet.

Track Your Fasting Goals

Monitor your energy, hunger levels, and other factors to see if cinnamon is helping or hindering your fast.

Be mindful of your personal fasting goals and health considerations when deciding whether cinnamon suits your needs during fasting periods.

Possible Side Effects of Cinnamon

Cinnamon is generally recognized as safe by the FDA. But there are some potential side effects to be aware of:

May Lower Blood Sugar

Cinnamon can decrease blood sugar levels. If you have diabetes or hypoglycemia, use cinnamon cautiously and under medical supervision.

Blood Thinning

Cinnamon may have anti-clotting effects in large doses. Consult your doctor if taking blood-thinning medication.

Liver Damage

Cassia cinnamon contains a compound called coumarin. In very high doses, this may cause liver damage over time.

Mouth Irritation

Cinnamon oil or powder directly contacting lips or gums may cause sores and burning sensations. Dilute cinnamon or avoid this contact.

Allergic Reactions

Some people may have allergies to cinnamon that can produce symptoms ranging from mild to life-threatening.

Stick to food-grade cinnamon and stop using it if any worrisome reactions develop.

Should You Have Cinnamon on an Empty Stomach?

Due to its blood sugar lowering and digestive effects, having cinnamon on an empty stomach may cause unwanted symptoms in some people including:

• Hypoglycemia symptoms - dizziness, shakiness, sweating, racing heart rate, irritability
• Nausea or vomiting
• Heartburn
• Diarrhea
• Mouth or stomach pain and discomfort

If you experience any negative side effects from cinnamon before eating, then avoid consuming it straight in fasted states. Have it with food or mixed into beverages instead.

Cinnamon Tea and Fasting

A popular way to use cinnamon is to make cinnamon tea. Here is a simple recipe for cinnamon tea that can be enjoyed even when fasting:

Ingredients

• 8 ounces water
• Cinnamon stick or 1⁄4 teaspoon ground cinnamon
• Fresh lemon juice (optional)
• Raw honey (optional)

Instructions

1. Heat water until just before boiling.
2. Add cinnamon stick or ground cinnamon.
3. Let steep for 5-10 minutes.
4. Stir in lemon juice and raw honey, if using.
5. Drink cinnamon tea warm.

This cinnamon tea can be enjoyed during intermittent fasting windows to add flavor without significant calories. For stricter fasts, omit the lemon juice and honey.

Healthy Ways to Use Cinnamon During Fasts

Here are some healthy ideas for how to use cinnamon to enhance your fasts:

Add to Fruit-Infused Waters

Add a cinnamon stick or ground cinnamon to pitchers of fruit-infused waters. Try fruits like berries, citrus, apples, or pears.

Mix with Coffee

Stir a dash of cinnamon into plain black coffee for an antioxidant and flavor boost.

Make Fruit Tea

Simmer cinnamon sticks and apple slices or other fruits in water to create a delicious spiced tea.

Blend into Smoothies

Add cinnamon to smoothies that you drink during feeding windows. It pairs well with banana, oats, yogurt, and cocoa.

Sprinkle on Baked Fruit

Enhance flavors by sprinkling cinnamon on baked apples, pears, peaches, or other fruits.

Cinnamon can be used judiciously to add antioxidant benefits and flavor enhancement to beverages and foods consumed before, during, or after fasting periods.

Should You Take Cinnamon Supplements When Fasting?

Some people take cinnamon capsules or extracts like Cinnulin PF while fasting to get a more concentrated dose of antioxidants. However, there are some important considerations with cinnamon supplements:

• May be risky on an empty stomach for some
• Less data on efficacy and safety of supplements versus cinnamon spice
• Supplements can contain much higher levels of coumarin
• Higher risk of overconsumption compared to small sprinkles of spice
• Active compounds may differ from those in real cinnamon

Cinnamon supplements should be approached with more caution. Check with a doctor before using cinnamon pills or extracts when fasting. And follow label directions closely. More does not always mean better with supplements.

Recipes with Cinnamon to Break a Fast

Here are some nourishing recipes featuring cinnamon you can enjoy to help break your fast:

Cinnamon Apple Breakfast Quinoa

This protein-rich quinoa is flavored with apples, raisins, almonds and warming cinnamon. It provides sustained energy.

Banana Cinnamon Smoothie

Whirl frozen banana, milk, yogurt, cocoa powder, peanut butter, and cinnamon for a frosty post-fast treat.

Cinnamon Apple Baked Oatmeal

Apples, oats, pecans, raisins, and cinnamon bake into a delicious whole grain breakfast.

Cinnamon Citrus Tea

Steep cinnamon sticks in hot water with orange slices, lemon, and ginger for an energizing tea.

Carrot Cinnamon Soup

Carrots and onions simmered in vegetable broth with orange juice and cinnamon for a nourishing soup.

Cinnamon can add flavor, nutrients, and health benefits to foods that provide stable energy when breaking your fast.

Bottom Line

Cinnamon is a tasty spice that can provide antioxidants, fight inflammation, lower blood sugar, and offer other health effects. Small amounts of cinnamon are unlikely to impact most intermittent or partial fasting protocols. But it should be avoided on stricter fasts.

Cinnamon makes a flavorful addition to no-calorie beverages, and can be used to add taste to foods consumed during feeding windows. But overdoing it, taking supplements, or having it in large amounts on an empty stomach can cause side effects in some people.

Know your personal fasting goals and check with your healthcare practitioner before trying cinnamon while fasting. When used judiciously, cinnamon can be a healthy complement to a well-rounded fasting lifestyle for many people.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.