During a long fasting window, you make yourself a warm cup of coffee and prepare to take a sip when suddenly you ask yourself… “Wait, am I allowed to have this?”.
Coffee smells so nice, but does it break the fast?
In all likelihood, no. But strictly speaking, it depends on your fasting goals.
Most people fast for any of these four reasons:
- Increased lifespan
- Metabolic enhancement
- Weight loss
- Digestive system relaxation
The answer to whether coffee breaks intermittent fasting depends on how you take it. How you drink your coffee also matters.
Do you drink black coffee or milk and sugar? How about butter? These are all serious considerations that you need to make.
Effects of Coffee on Intermittent Fasting Schedules
Black Coffee During the Fast
The fact that coffee has almost no calories gives it an advantage over other drinks. Several studies have examined whether there are effects to the overall fasting advantages when you drink black coffee while fasting. The reply is “No.” The advantages remain. These studies also examined whether participants had the same benefits during a restricted-calorie fast (RCF), which met less than 25% of caloric requirements. The outcome was the same.
Researchers have seen the same short-term effects of fasting generally, with or without coffee, although one literature analysis suggested that coffee was linked to a reduction in insulin sensitivity. This is because the body prioritizes the brain over other cells when nutrients are scarce. This results in other body cells becoming a little bit more insulin resistant.
More research is necessary to determine if regular coffee drinking has any negative effects on insulin sensitivity. There is strong evidence from several studies that frequent coffee usage causes good health effects, including a lower risk of type-2 diabetes.
Another study found that coffee, whether caffeinated or decaffeinated, stimulates autophagy in mice. The authors of this study discovered a connection between coffee’s polyphenols and an increase in mTOR inhibition, coupled with other cellular functions. These results should be considered preliminary as no human study has been done.
Now, what if you’re fasting to give your tummy a break?
Black coffee stimulates several digestive processes while having very few calories. Coffee is unsuitable for our digestive system as it tightens the gallbladder and activates gastrin. This is a hormone that causes acid release in the stomach.
Taking coffee breaks in fasting may also cause reflux symptoms, which is not ideal for people with heartburn.
What About Bulletproof/Butter Coffee?
Butter and medium-chain triglyceride (MCT) oil are commonly added to butter coffee, which was made famous by the bulletproof coffee brand. Despite its high caloric content, MCT oil has been demonstrated to enhance insulin-mediated glucose metabolism.
Additionally, the body quickly transforms MCTs into ketones for use as fuel. MCT oil use can still create a ketogenic environment, as doctors have used it to induce ketosis in treating epilepsy.
However, there are chemical differences between butter and MCT oils. MCTs are made solely from medium-chain triglycerides and are obtained from coconut oil. In contrast, long-chain triglycerides (LCTs) make up the majority of butter.
Our digestive system responds differently to MCTs and LCTs. MCTs are transported directly into the liver through the portal vein, whereas LCTs activate pancreatic enzymes and demand that bile be released into the GI tract. Thus, MCTs are less likely to stimulate digestive processes than butter does.
Additionally, butter contains a small quantity of protein. Although protein suppresses autophagy, since butter includes such a small quantity of protein, it probably won’t make a difference. However, MCT oil is extremely calorie-dense while having zero protein.
Consuming excessive amounts of butter and MCTs can prevent one from experiencing autophagy’s longevity-enhancing effects because energy limitation is also crucial for the process. A regular bulletproof coffee, for instance, has 320 calories from 2 tbsp. Butter and 1 tbsp. MCT oil. This level of energy consumption may reduce or completely reverses the lifespan advantages of the intermittent fasting schedule.
Coffee With Added Milk, Sugar, Cream, & Additional Ingredients
In the US, over half of coffee consumers like black coffee without extras. The potential is endless for the other half. This other half enjoys various varieties of milk, sugar, creamer, and artificial sweeteners.
Creamer and whole milk have the most calories of any conceivable addition. Conversely, the calories in fat-free creamer, fat-free milk, and milk substitutes are lower. You can see how rapidly calories accumulate using several sugar packets because one sugar packet has roughly 15 calories.
It is best to use low-calorie additions, for example, almond milk, artificial sweeteners like Stevia or Splenda, or fat-free creamer, whether fasting or when you have your coffee during your eating hours. However, keep in mind that evidence suggests artificial sweeteners increase hunger.
Concluding Words
During your fasting window, you can consume little black coffee because it has few calories and won’t likely end your fast.
Coffee might boost the intermittent fasting transformation process by increasing the advantages of IF, such as less inflammation and enhanced cognitive performance.
However, avoiding adding too many calories to your diet is essential, especially when practicing intermittent fasting. It would be best to watch your intake because too much coffee might harm your health.
