For those looking to give their health and wellbeing a boost, intermittent fasting has become a popular method. Intermittent fasting involves reducing the hours that you eat and going for either shorter or longer periods of time without food. However, with it also come some questions – one of which is whether you can drink coffee with creamer while following a fasting regimen.
Before exploring that question, however, it’s important to understand what a creamer is. Generally speaking, a creamer is typically derived from vegetable oils and can vary in ingredients such as stabilizers, emulsifiers and dairy products. Creamers provide an extra touch of creaminess to coffee, tea and other hot and cold beverages by adding fat particles and stabilizing foam. They can range in flavors and colors and are available in solid, liquid and powder form.
From a health perspective, the amount of calories in a creamer themselves isn’t necessarily the main concern. That’s because anything that contains calories, like creamers do, will break the fast. If you are looking to follow a strict fasting regimen, then a liquid creamer that contains anywhere from 10-40 calories would not work, since a calorie count as low as 5 is considered as breaking a fast.
It is important to inform yourself about the types of creamers and the ingredients used in their production since some of the ingredients used to make the creamers such as vegetable oils may not be the healthiest.
In terms of fasting and drinking coffee with a creamer, experts typically advise against it. However, this doesn’t mean you won’t find people who recommend mixing the two, especially if your fasting plan permits it. But, that said, calorie-free creamers such as almond or coconut-based versions are considered safe, although they are also dependent on your fasting regimen because they may provide added nutrients.
From an individual perspective, it is important to think through these various dynamics and understand how your particular regimen works. One person might be comfortable adding creamers to their coffee during fasting, while another might find it beneficial to avoid them. Ultimately, the decision as to whether to have your coffee with a creamer or not is up to you.
Fasting Protocols
Flexibility is one of the greatest aspects of intermittent fasting. There are no hard and fast rules, and it’s ultimately up to the individual to determine what works best for them. Generally, the most popular forms of intermittent fasting are those that involve skipping breakfast and lunch but still eating dinner, usually within a set time frame. Alternatively, there are long-term fasting protocols that involve abstaining from food for upwards of 48 hours. Of course, these extreme methods get into physiological levels of fasting, which is not recommended for most people.
The goal of intermittent fasting is to achieve a hormonal balance by making your body switch into an anabolic state. When fasting, your body must break down stored energy molecules (such as glycogen) in order to fuel its needs. By breaking down the stored energy, your body must reach into fat deposits. This type of fat breakdown occurs best in short, intermittent fasting periods.
Whether it’s a nutrient-dense dinner or black coffee with no creamer, the essential thing to remember when fasting is that calorie-counting matters. Fasting is designed to create a caloric deficit, meaning that you’re consuming fewer calories than you’re burning. When you add any type of food or beverage, you must factor this in as if it were a meal.
Creamers Advantages and Disadvantages
For those looking to get a bit of flavor from their coffee, it may seem like a creamer is the obvious choice, but this isn’t necessarily the case. Though creamers add flavor, they don’t pack a lot of nutritional value. Depending on the type and brand of creamer you choose, they may contain unwanted ingredients such as hydrogenated oils and artificial coloring agents.
But creamers also have benefits. For starters, they can help to stabilize the foam on top of your coffee, making it look more appealing. Also, they can flavor coffee with a myriad of different tastes and create creamy, velvety textures that are enjoyable when added to a warm cup. Furthermore, certain creamers can help to reduce cholesterol levels.
When it comes to intermittent fasting, creamers should always be consumed in moderation. Too much of a variety of proteins, sweeteners and lipids found in creamers can have a counter-effect on the body. Also, creamers generally contain added sugar which can result in weight gain if you’re accustomed to the high sugar content.
Alternatives to Creamers
For those looking for alternative options for creamers in their coffee, there are a few options. Milk substitutes such as almond or cashew milk are great for adding a touch of sweetness to coffee.But be careful as some of these milks can also contain a lot of sugar, so it’s important to check the nutrition label before buying them.
If you’re looking to create a more diet- friendly alternative to creamers, consider using coconut milk or coconut oil. Coconut milk provides a creamy taste and texture to coffee without too many calories, as a single tablespoon contains around 40 calories. It also helps to regulate cholesterol and can provide a great source of antioxidants.
Coconut oil also adds a sweet, nutty flavor to coffee and has been known to help the body burn fat more effectively. One tablespoon only contains around 120 calories and benefits your body by maintaining energy levels and decreasing inflammation.
Conclusion
When it comes to drinking coffee with a creamer while intermittent fasting, it’s important to think through the various dynamics and understand how your particular regimen works. Generally speaking, experts tend to advise against it, and alternatives to creamers are recommended, such as almond and coconut milk or coconut oil. Ultimately, the decision as to whether to have your coffee with a creamer or not is up to you. But if you choose to do so, it is important to have an understanding of the creamer you are using and to consume it in moderation.
