Cinnamon toast is a beloved breakfast food and snack made by topping a piece of toasted bread with butter and cinnamon sugar. It’s a simple pleasure that many of us have enjoyed since childhood. But is this nostalgic treat actually good for you?
What is Cinnamon Toast?
Cinnamon toast is made by first lightly toasting a slice of bread, usually white bread. While the toast is still warm, butter is spread on top, followed by a generous coating of a cinnamon sugar mixture. This mixture is typically made by combining ground cinnamon with granulated white sugar, in a 1:8 ratio (1 part cinnamon to 8 parts sugar). The result is a crispy, crunchy, sweet and aromatic bread treat.
There are many variations on classic cinnamon toast:
- Whole wheat, sourdough, raisin bread or other bread types can be used instead of white bread
- Margarine, coconut oil or olive oil can be used instead of butter
- Brown sugar, maple sugar, honey or other sweeteners can replace white sugar in the cinnamon sugar mixture
- Nuts like walnuts or pecans can be sprinkled on top for crunch
- Fruit like bananas or strawberries can be added for extra flavor
But the basic version made with white bread, butter and cinnamon-sugar remains the most popular and familiar.
Nutrition Facts of Cinnamon Toast
The nutrition of cinnamon toast can vary based on the exact ingredients used. But here are some general nutrition facts using standard white bread, butter and cinnamon-sugar:
Serving Size: 1 slice of cinnamon toast (about 28g)
| Nutrient | Amount |
|---|---|
| Calories | 90 |
| Total Fat | 2.5g |
| Saturated Fat | 1.5g |
| Trans Fat | 0g |
| Cholesterol | 5mg |
| Sodium | 115mg |
| Total Carbohydrates | 14g |
| Dietary Fiber | 0.5g |
| Sugars | 2g |
| Protein | 2g |
Vitamins and Minerals per Serving
| Vitamin/Mineral | % Daily Value |
|---|---|
| Vitamin A | 2% |
| Vitamin C | 0% |
| Calcium | 2% |
| Iron | 4% |
As you can see, a serving of cinnamon toast is high in calories, fat, saturated fat, sodium and sugar compared to most other bread products. It also lacks fiber, protein, vitamins and minerals. The high amount of refined carbs and sugar is of particular concern.
Benefits of Cinnamon
While cinnamon toast is fairly unhealthy overall, the cinnamon itself may provide some benefits. Cinnamon is made from the inner bark of tropical cinnamon trees. It’s rich in antioxidants like polyphenols which have powerful anti-inflammatory effects in the body. Research shows cinnamon may:
- Lower blood sugar levels and improve insulin sensitivity
- Reduce risk factors for heart disease like high cholesterol and triglycerides
- Decrease inflammation
- Have antifungal and antibacterial properties
- Contain compounds that may help ward off Alzheimer’s disease
However, the amount of cinnamon used on cinnamon toast is relatively small. A single serving provides just 0.5-1 gram of cinnamon. To get therapeutic benefits, most studies use 1-6 grams per day.
Downsides of Cinnamon Toast
The main concerns with cinnamon toast are:
1. High in Refined Carbs and Sugar
A slice of white bread contains about 14 grams of refined carbs. These are simple carbohydrates that spike blood sugar rapidly. The added 2 grams of sugar in the cinnamon sugar mixture makes it even more glycemic. High glycemic foods promote inflammation, weight gain, type 2 diabetes and heart disease.
2. Low in Fiber, Protein and Micronutrients
White bread and butter contain minimal fiber and protein. There are also no beneficial vitamins or minerals, besides a small amount of calcium. This makes cinnamon toast a poor source of nutrition.
3. High in Saturated Fat
The 2.5 grams of saturated fat in cinnamon toast come mostly from the butter. Saturated fat raises LDL (bad) cholesterol levels which increases heart disease risk.
4. High in Calories and Easy to Overeat
At 90 calories per slice, cinnamon toast packs a lot of calories in a small package. It’s also low in fiber, protein and nutrients, making it less satiating. This can easily lead to eating too much and excess calorie intake.
5. Contains Carcinogens When Burnt
Burnt toast contains a chemical called acrylamide that forms when starch-rich foods are cooked at high temperatures. Acrylamide is a carcinogen linked to cancer in animal studies. Though the risk is likely low, it’s recommended to avoid burnt toast whenever possible.
Healthier Ways to Eat Cinnamon Toast
If you enjoy the taste of cinnamon toast, there are some simple ways to make it a bit healthier:
- Use whole grain or whole wheat bread instead of white bread
- Substitute butter with mashed avocado, hummus or almond butter
- Replace some of the white sugar with honey, maple syrup or coconut sugar
- Top with nuts like walnuts or almonds for more protein and nutrients
- Add fresh fruit like bananas, strawberries or apple slices
- Drizzle with unsweetened nut milk instead of using butter
- Bake the toast instead of frying to reduce fat and acrylamide formation
Healthy Cinnamon Toast Recipe
Try this healthier baked cinnamon toast recipe:
Ingredients:
- 1 slice whole wheat bread
- 1 tbsp mashed avocado
- 1 tsp honey
- 1 tsp cinnamon
- 1 tbsp slivered almonds
- Pinch of salt
Instructions:
- Toast the slice of whole wheat bread
- Mash the avocado with honey, cinnamon and salt. Spread evenly on toast.
- Sprinkle toasted almonds on top
- Bake at 400F for 5 minutes to warm through
This provides more nutrition with the whole wheat bread, avocado, almonds and honey. Baking instead of frying reduces the fat and calories as well.
The Bottom Line
Cinnamon toast made with white bread, butter and sugar is highly unhealthy. It’s low in protein, fiber and nutrients, yet high in refined carbs, sugar, saturated fat and calories. The small amount of cinnamon provides antioxidants but not enough to offset the negatives.
However, by using whole grain bread, healthier toppings and baking instead of frying, cinnamon toast can be modified into a more balanced breakfast or snack. You can still enjoy those nostalgic flavors while providing your body with better nutrition.
As with any treat, portion control and moderation is key. Cinnamon toast should be enjoyed occasionally as part of an overall healthy diet, rather than being a daily indulgence.