Therapeutic fasting, popularized by physician Dr. Jason Fung, is a widely adopted strategy for metabolic health improvement and weight management. His approach centers on managing specific hormones, shifting the focus away from simple calorie counting. As people seek ways to make the fasting window more tolerable, a common question arises about whether low-calorie flavorings, like cinnamon, break the fast. The answer depends entirely on the spice’s metabolic effect, specifically its impact on the body’s primary fat-storage hormone.
Defining the Fast According to Dr. Fung
Dr. Fung’s fasting philosophy is rooted in the concept that metabolic dysfunction is a disorder of hyperinsulinemia, meaning chronically elevated insulin levels. Insulin acts as the primary switch determining whether the body is in a “fed” state (storing energy) or a “fasted” state (burning stored energy). When insulin levels are high, the body locks away fat stores, making it nearly impossible to access them for fuel. The primary goal of therapeutic fasting is to drive insulin levels down as low as possible. This definition means a true fast is not solely defined by the absence of calories; even a substance with minimal calories can break the fast if it provokes a significant insulin response.
Cinnamon’s Effect on Insulin and Glucose
Cinnamon possesses bioactive compounds that interact with the body’s glucose regulation systems. The spice contains polyphenolic compounds that influence blood sugar management. Specifically, certain components mimic the action of insulin, helping to shuttle glucose from the bloodstream into the cells. Furthermore, cinnamon may improve insulin sensitivity, meaning the body’s cells respond more efficiently to the insulin that is already present. Studies have indicated that consuming a small amount, such as a quarter-teaspoon of cinnamon powder, has no significant impact on glucose or insulin levels in healthy individuals.
The Verdict: Does Cinnamon Break the Fast?
Applying Dr. Fung’s insulin-centric model to the metabolic data shows that cinnamon is generally acceptable during a fast, provided the quantity is small. The minute amount typically used to flavor a cup of coffee or tea is insufficient to disrupt the fasted state. Dr. Fung’s clinical experience confirms that adding a dash of ground or stick cinnamon to a beverage is permissible. However, the amount is critical: consuming large, concentrated doses, such as a tablespoon or a high-dose supplement, could potentially raise insulin levels. The risk of breaking the fast also increases if cinnamon is mixed with non-permitted additions like sugar, honey, or large amounts of cream.
What Else Is Permitted While Fasting?
The principles that apply to cinnamon extend to other additions that do not stimulate a hormonal response. The primary permitted fluids are water and sparkling mineral water. Black coffee and plain teas—including green, black, and most herbal varieties—are also encouraged, as they contain no calories and may offer appetite-suppressing benefits. These beverages must be consumed without any caloric sweeteners, including sugar, honey, or artificial sweeteners, which can stimulate insulin. Bone broth is also often permitted, despite containing some calories, because its high mineral and electrolyte content can mitigate fasting side effects.