Intermittent fasting has become an extremely popular dieting pattern; people looking to lose weight have embraced the concept of fasting for a portion of the day, instead of eating around the clock. This is a more traditional eating pattern, and one that many ancient cultures have utilized. But just because people are fasting, does that mean they can’t still enjoy a cup of their favorite morning beverage? Can you drink coffee with Splenda during intermittent fasting?
The short answer is yes, you can drink coffee while intermittent fasting. It is important to note, however, that the type of coffee you drink should be mindful of your calorie intake restrictions. If you are cutting out food during the fasting period, be sure to avoid adding any additional added sugars and hefty creams like half-and-half or french vanilla. Pre-packaged and store-bought lattes and cappuccinos usually contain plenty of added sugars and excess calories, so choose your coffee wisely.
Splenda is a sugar substitute made from the sucralose to provide a sweet flavor. This can be a great way to sweeten your coffee during the fasting period without the added calories that natural sugar provides. Additionally, Splenda has 0 calories and isn’t a carbohydrate, which are two factors to consider when fasting. A typical packet of Splenda contains just 1g of carbohydrate and therefore would fit into a fasting lifestyle. Use this sugar substitute to sweeten your coffee and you will still be able to keep with your fasting routine!
Fasting can be a great way to kickstart weight loss and improve overall health. Harvard Women’s Health Watch suggests that people who practice fasting regularly may reduce their risk of developing certain chronic diseases, such as heart disease, hypertension and diabetes. The key, however, is to make mindful choices throughout the day and during the fasting period. That being said, adding a sweetener like Splenda to a cup of coffee during the fasting period should not hinder a person’s progress.
For individuals looking to incorporate a fasting lifestyle into their everyday routine, it is important to look at their overall diet and what they’re consuming during the eating cycle. Consuming processed and unhealthy food during the non-fasting period can cause the body to store more fat than it would if the person was consuming healthier options. If a person is fasting for 12-16 hours, the food choices during the non-fasting period should be mindful and healthy, as this will help to ensure maximum weight loss and improvement in health.
Additionally, be mindful when choosing caffeine-containing beverages while fasting. Caffeine has been known to give people a boost of energy and alertness, so it is great for the early morning cup of coffee. It is important to choose caffeine carefully, however, as it can interfere with the body’s natural sleep patterns, leading to disruption of cortisol levels which can result in further poor eating habits and additional weight gain.
For those looking to maintain an intermittent fasting lifestyle, it is important to look at the overall diet and what is being consumed within that time period, as this will greatly impact the effectiveness of the diet. Furthermore, incorporating mindful beverages such as coffee with Splenda during the fasting phase can be a great pick me up. If done correctly, this method can help with weight loss and reduce chronic disease risk, so be mindful of your choices and find what works for you!
Splenda Cardiovascular Effects
Not only ccan Splenda replace sugar in coffee during fasting, its use may also reduce the risk of cardiovascular disease, as sucralose has no direct effect on serum glucose or insulin levels. A study done by the Imperial College London found that Sucralose actually reduced fasting serum glucose levels and postprandial glucose levels in adults who consumed it regularly. It also has been shown to reduce carbohydrates and calories, potentially aiding in weight loss. Thus, Splenda can be beneficial to those interested in intermittent fasting, as it can not only provide a sweet alternative to sugar but could also potentially reduce cardiovascular and metabolic risk factors.
Splenda has also been studied in regards to its effect on blood lipids. A study by Mathers et al. found that Splenda had similar effects on LDL and HDL cholesterol compared to table sugar, but it was found to lower triglyceride levels. Thus, incorporating Splenda into coffee during a fasting period should not negatively affect major blood markers such as cholesterol or triglycerides, though more research should be done in this regard.
In a study conducted by Gardner et al looking at the effects of sucralose on glycemic response, it was found that the use of sucralose in beverages had a similar effect compared to water alone, meaning that those drinking sucralose-sweetened beverages did not experience a large rise in blood glucose levels. Thus, Splenda can be used alongside intermittent fasting and not necessarily increase blood glucose levels, making it a beneficial option.
Most studies agree that Splenda is an interesting and beneficial alternative to traditional sugars during intermittent fasting, as it not only provides a sweet alternative but has also been associated with a reduction in cardiovascular risk factors; however, this of course depends on the individual and interplay with their lifestyle and diet. Furthermore, more research must be done in order to provide a better understanding of its impact on fasting, as most studies have focused on short-term outcomes and no long-term studies have been done.
Splenda Effects on Appetite Control
Intermittent fasting is often associated with hunger and cravings, especially in those who are new to the lifestyle. One study regarding sucralose and its effects on hunger and food intake found that it had a positive effect on hunger and fullness, as well as reduced calorie intake, as long as it was part of a low calorie diet. Thus, when combined with a healthy eating pattern, Splenda may provide a calorie-reduced sweet alternative that can help with appetite control and weight loss.
Another study looking at the effects of sucralose on hunger and satiety found that when compared to those who had a beverage without the sweetener, those who consumed the sucralose-sweetened beverage experienced a decrease in hunger as well as an increase in fullness. This is an interesting finding that could point to the potential benefits of using sucralose during intermittent fasting, as it could reduce hunger levels.
As sucralose has been studied to have a potential appetite suppressing effect, it may be of benefit to those who are utilizing the intermittent fasting lifestyle in order to lose weight. However, it is important to note that its effect on hunger levels is short-lived, meaning that it may not provide significant long-term benefit, as one’s hunger may return with the reintroduction of food. Thus, it should be used with caution and one should keep in mind that it should be used in addition to a well rounded and balanced diet.
Coffee and Intermittent Fasting
Coffee has previously been considered an agent of weight gain, however the truth is that it may have some benefits when combined with intermittent fasting. A study done looking at the effect of coffee on intermittent fasting found that those who drank coffee experienced an increase in energy and alertness, which can contribute to an improved quality of life. Additionally, many people use coffee to help jump start their day and maintain concentration throughout the day; this can be beneficial for those utilizing intermittent fasting.
Furthermore, a study involving rodents found that those fed a high-fat diet who also drank coffee experienced a reduction in weight, fat mass and obesity. These findings suggest that those fasting may benefit from consuming a cup of coffee in order to maintain energy levels, brain function and alertness throughout the day.
Despite these findings, however, it is important to consume coffee mindfully. Many pre-packaged and store-bought coffees contain high levels of saturated fat and added sugars, so be sure to look at ingredients and nutrition labels prior to consumption. Additionally, caffeine can also disrupt sleep cycles, so be sure to use it mindfully if you already suffer from insomnia or sleep disruption. However, when done properly, incorporating a cup of coffee into one’s daily fasting routine may have the potential to do more good than harm.
Splenda and Weight Management
Splenda is a great alternative to traditional table sugar in many regards. It has been found to be better tolerated by diabetics, as it has no direct effect on serum glucose levels, meaning it will not spike blood sugars like traditional table sugar. Additionally, it has been found to reduce calorie and carbohydrate intake, as one packet contains only 1g of carbohydrate and does not contain any calories, making it an ideal choice for those looking to maintain a healthy caloric intake.
That being said, however, it is important to remember to still incorporate a balanced diet even when consuming diet products. Diet products still contain chemicals and artificial ingredients that may not be favorable to those seeking to reduce their chemical intake. Note that although Splenda reduces the total caloric intake, calorie reduction should not be the only focus; instead, it should be done holistically, while incorporating whole foods and reducing sugar and artificial food intake.
Including a sugar substitute such as Splenda during intermittent fasting has the potential to support overall health, however it should be done in moderation and should be balanced with a diet rich in vegetables and whole grains. Furthermore, note that its main benefit lies in the reduction of calories and carbohydrates, not necessarily weight management. Thus, it should be used with the proper diet and lifestyle, as doing so has the potential to support overall health, aid in weight loss and reduce chronic disease risk.
