Coffee and Fasting: Can They Go Hand in Hand?
Anyone can tell you that fasting, concerning food or drinks, has been practiced due to a variety of reasons going back to ancient times. But in the modern times it has been adopted as a lifestyle – mainly by health-conscious individuals – and has trended over the years. Unfortunately, some who skip meals or restrict their dietary intake, experience daily fatigue and a decrease in focus; both of which can be detrimental to their health, diet, and even their daily routines. Because of this, many have recently turned to the idea of “fasting with coffee” thinking that it will provide a healthy energy boost to keep them going throughout their fast.
Coffee itself is well-documented to have a number of positive health benefits which is why it has become associated with fasting. Some studies have even argued that compounds in coffee like chlorogenic acid, trigonelline, hydroxyhydroquinone, and caffeine can help improve the body’s health even when it is deprived of food.
Another reason why coffee has become popular in the fasting community is because it can help suppress one’s appetite when they are engaging in long fasts. Cocoa in coffee contains compounds called N-acyethyltyramine, octopamine, and tyramine which help reduce ones craving for food. The boost of caffeine provided by coffee can also reduce one’s hunger levels and make them feel less exhausted when it is combined with a fasting diet; in turn making it easier for the individual to stick to their dietary goals.
In opposition to those benefits, there are some well-known and documented negative impacts when individuals consume coffee during fasting. Firstly, because coffee is such a diuretic it can significantly speed up your metabolic rate which can lead to dehydration. Dehydration causes fatigue, headaches, and a sense of reduced mental clarity. Additionally, some experts warn that consuming coffee during a fast can cause stress hormones to increase in the bloodstream, combating your bodies natural sleep-wake cycle as well as overall energy levels.
Flavored Coffee and Fasting: Natural Sweeteners or Unnatural Additives?
When it comes to fasting with coffee, the most common debate comes in the form of flavored versus unflavored coffee. Many of those partaking in a fast think that adding a sweetener or flavoring like almond milk, coconut milk, or even natural sweeteners like honey, cinnamon, and cardamom, may not be as detrimental as adding an artificial sweetener.
On one hand, natural sweeteners eliminate any hidden sugar or artificial chemicals that could increase calories or cause an insulin spike. On the other hand, some professionals warn against any kind of added sugars or sweeteners, natural or not. For example, meals such as those included in the popular “intermittent fasting” diet plan may contain natural ingredients that the individual must consume within a designated window of time; adding more sweeteners may go against the strict rules of their diet.
In order to gather more information on flavored coffee and fasting, health experts note the importance of a “medium” approach that includes even smaller amounts of natural ingredients for flavor. Using a natural sweetener like honey for example, may further bolster the positives associated with both fasting and coffee. Honey as a sweetener also helps nourish the digestive system due to its enzymes and antioxidants.
At the end of the day, fasting while drinking flavored coffee may not be everyone’s cup of (coffee) tea. However, with informed decisions and course of moderation, fitness-minded individuals may be able to find the right balance between their diets and the added sweeteners that can give them the boost they need during a fast.
Data, Studies, and Perspectives on Fasting with Coffee
When it comes to finding information on the potential benefits of drinking flavored coffee while fasting, scientist’s observations as well as studies and data, provide a beneficial level of insight.
A study done in 2015 showed that those who fasted with coffee – specifically a cup of black coffee – felt less fatigued than those who have fasted without the help of coffee. This makes sense since the caffeine in the coffee provides energy. In 2017, the same study concluded that there was an additional benefit to those who added a small amount of creamer to their coffee – namely their stress hormone levels were significantly reduced.
Another study done in 2017 explored the potential of adding even more to a cup of black caffeinated coffee: healthy natural additives like cinnamon, ginger, and cardamom. The results of this study showed that adding these ingredients to a cup of black coffee created an even smoother balance that was palatable and caused less fatigue than the base cup of coffee alone.
In regards to health benefits, holy basil – a natural sweetener – added to coffee has also been found to have many beneficial properties. Consuming holy basil can enhance mood and cognitive function and has been associated with reducing stress hormones, improving immunity, and protecting the body from free radicals.
All of this data is useful in order to make an educated decision when it comes to fasting and flavored coffee. As some experts suggest, the potential benefits may come with a course of moderation and a balance of natural sweeteners.
Healthy Alternatives to Fasting with Coffee
Knowing whether to fast with coffee or not is a decision that depends on each individual’s preference as well as current health status. That said, not everyone should be drinking coffee – particularly those with diabetes, chronic kidney disease, or hypertension. Individuals with existing medical conditions should always consult with their doctor before altering their diet in any way.
When it comes to health-conscious individuals who are looking for an easy way to integrate an energy boost into their fast, alternative drinks may be a safer bet. These include tea, green juice, and smoothies. Teas such as matcha, hibiscus, raspberry, and even chamomile can provide the same alertness as coffee but with less caffeine – hibiscus and raspberry are both naturally sweet, making them the perfect choice for drinkers who still want a hint of flavor. Green juices and smoothies are also a great source of natural energy and are easy enough to concoct when in a time crunch.
Making an Informed Decision for Yourself
At the end of the day, it’s important to make an informed decision on whether or not to drink flavored coffee while fasting or engaging in a low-calorie diet. It’s best to remember that while coffee provides a number of positive health benefits, it is still possible to overdo it with your intake.
In order to make the best decision for yourself, it’s important to consult with a nutritionist or health expert who can provide personalized insight and advice. Additionally, consider looking into the ingredients available in your local health foods store. Natural sweeteners may be a healthier option, even in moderation.
Conclusion: What is the Right Choice for You?
The ability to decide whether or not to fast with flavored coffee depends on an individual’s preference, health, and dietary needs. Before making a decision it’s important to consult with a nutritional expert, explore the ingredients list of any product one may be considering, and find the balance of energy boost and ease of a fast that best suits them.
