Intermittent fasting is an increasingly popular approach to health and wellness, combining a balanced diet with regular periods of fasting—or abstention from food and drink. One of the more frequent questions asked with respect to fasting is whether or not coffee, and specifically coffee with almond milk, is permissible. In short: the answer is yes.
It’s important to remember, however, that just because coffee with almond milk can be part of a successful intermittent fasting plan, it doesn’t necessarily mean that you should drink it on an empty stomach. In fact, depending on your general health goals, it may even be wise to avoid almond milk completely and opt for a calories-free black coffee. Here, we’ll dive into the details of why and how almond milk fits into the intermittent fasting approach.
According to registered dietitian Bethany Doerfler of Northwestern Medicine’s Functional Nutrition Program, almond milk—in the context of intermittent fasting—should be treated like any other food or beverage. This means that it should fit into the desired number of calories for that fasting window.
“If you’ve decided to use intermittent fasting as part of your weight loss or performance nutrition program, then you’ll need to consider calorie intake during your eating window,” Doerfler said. “Almond milk can absolutely factor into those nutrition plans, but it should be factored in along with all sources of calories.”
In other words, while it’s okay to drink coffee with almond milk while fasting, it’s important to factor in the added calories. Unsweetened almond milk has about 30 calories per cup and many commercial brands of almond milk have added sugar, thus adding even more calories.
What’s more, Doerfler cautions that almond milk “is not an inherently nutrient-dense food,” saying most commercial brands “can also be quite low in vitamins and minerals and tend to have added sugar.” When added sugar is part of the equation, Doerfler says it can impact blood sugar levels, too.
What Should I Consider When Using Almond Milk?
When considering whether or not to use almond milk during an intermittent fasting window, there are several factors to consider beyond calorie intake and nutrition density.
First, decide why you want to include almond milk in your fasting window and what it is you hope to get out of it. If your goal is weight loss, then you’ll likely want to opt for an unsweetened version without added calories, depending on the amount of other caloric components you include in your eating window.
If your goal is to sustain your energy or performance levels during a period of fasting, then you’ll likely want to consider a version with added antioxidants such as chia and hemp seeds, or adaptogens like maca and ashwagandha to help keep your energy levels up as you fast.
Alternatives to Almond Milk
There are several other options to almond milk that may suit your needs better, depending on your health goals.
Nut milks, like almond, cashew, and coconut, are a calorie-dense option and make a great alternative to cow’s milk, but they still have added sugar that can impact blood sugar levels during a fasting window. These milks also have added non-caloric sweeteners like stevia or monk fruit that can also impact how your body responds during a fasting window.
On the other hand, vegan milks designed specifically for athletes are often lower in calories and fat, and can be an options for those looking for an added energy boost. Some ingredients, like chia and hemp, can help to keep energy levels sustained while also providing a good source of protein and omega-3 fatty acids.
Lastly, there’s oat milk which is an increasingly popular dairy-free option that’s rich in complex carbohydrates like Beta-glucan. This type of carbohydrate is slower to digest and can therefore help promote cognitive function and levels of energy for periods of fasting.
Age-Related Considerations
It’s important to note that age is an important factor to consider when it comes to intermittent fasting and almond milk consumption. Research has shown that children and adolescents should not fast and that adults over the age of 60 should be especially cautious in their approach to intermittent fasting due to a heightened risk of adverse health outcomes.
This is particularly true when it comes to alcohol consumption and longer fasting windows of more than 24 hours. That said, almond milk in moderation is an acceptable option for most adults of any age while they are intermittently fasting.
Pre and Post Workout Considerations
It’s also important to consider when you are consuming almond milk in the context of fasting. According to Doerfler, it’s often best to avoid adding almond milk to your pre- and post-workout nutrition routine as it can have a negative effect on performance.
“Almond milk should be consumed after exercise rather than during exercise,” she says. “It’s too caloric to give you an energy boost before or during exercise, and it can also be hard to digest.” Doerfler suggests instead opting for a calorie-free, nutrient-dense beverage like a green tea or a zero-calorie sports drink like Gatorade for performance-enhancing hydration.
Ingredients to Consider
Those who choose to include almond milk in an intermittent fasting plan should pay attention to the ingredients. Natural sweeteners like stevia and monk fruit have a lower glycemic index and are more natural than their more processed counterparts like agave and high fructose corn syrup.
Many brands also add fats like coconut, sunflower, and avocado, ingredients that can increase calorie count. Doerfler suggests making almond milk yourself or opting for brands made with minimal ingredients such as organic, unsweetened almond milk.
Bottom Line
In the end, drinking almond milk during intermittent fasting is acceptable, but it’s best to consume it during your eating window. Additionally, it’s important to consider the various aspects of nutrition, calorie count, and ingredients when selecting which type of almond milk to incorporate in your intermittent fasting plan.
By considering the various factors associated with almond milk and intermittent fasting, it is possible to enjoy it as part of a successful fasting plan – in moderation.
Benefits
One important benefit of almond milk during intermittent fasting is that it can help sustain energy levels during long periods without food or beverages. As long as the brand and ingredients are carefully selected, almond milk is low in calories and contains healthy fats which can help keep hunger at bay and provide a steady source of energy.
Almond milk can also be an excellent choice for those seeking an added source of plant-based protein and essential vitamins and minerals. For example, one cup of almond milk can provide naturally occurring calcium and potassium as well as a range of B-vitamins such Omega 3 fatty acids.
However, it is important to note that it is easy to overindulge in almond milk, so moderation is key. Too much almond milk can cause digestive issues during a fasting window, as the added fats can produce an uncomfortable sensation.
Risks
It’s important to keep in mind that while some non-dairy milks can offer a source of nutrition and are considered acceptable during an intermittent fasting window, they are more calorically-dense than other beverage options. For example, compared to water, almond milk contains an average of 30 calories per cup – meaning one cup is equivalent to 3 tablespoons of added sugar. As such, almond milk can increase the total caloric intake for a fasting window.
It’s important to be aware of added sugar levels. Many brands of almond milk contain added sugar or natural sweeteners, which can make it difficult to stay in an ideal calorie range. For this reason, those looking to include almond milk in their fasting routine should look for unsweetened almond milk with minimal added ingredients.
Logistics
When planning for an intermittent fasting window and considering what types of beverages are acceptable, optimal timing is key. Generally, coffee with almond milk should be consumed close to the end of a fasting window. This is because almond milk can quickly break the fast by providing a source of calories and adding a nutrient dense source of nutrition which can replicate a meal.
Many experts suggest not to consume almond milk within 30 minutes of the beginning of a fasting window, as it can quickly break the fast and potentially cause digestive distress. Also, be aware that almond milk can add a fair amount of liquid to the stomach and digestive system, thereby creating a full feeling which can be distracting during a fasting window.
Determining an Optimal Balance for Your Fasting Plan
Though almond milk can certainly be part of a successful intermittent fasting plan, it’s important to determine an optimal balance for your specific needs. Instead of randomly including almond milk in your fasting plan, it’s a good idea to sit down and map out a generalized nutrition plan and determine the types of foods and beverages you’ll include in your eating window.
Once you have that generalized plan figured out, then it’s time to focus on individual components and determine the types, sources, ingredients, and amounts of all the beverages and foods you’ll consume during your fasting window. This process can be done in consultation with a nutritionist, who can assess your overall goals and help create an intermittent fasting plan that fits your needs.
