If you’re looking for the best coffee creamer for intermittent fasting, this is for you. And you’ll discover the answer if having a coffee creamer will break your fast or not.
Intermittent fasting is all the rage right now, and for a good reason! It’s been an effective diet strategy that can help you lose weight, improve your health, and boost your productivity.
But what about your coffee? You’ve probably heard that black coffee won’t break a fast, but what about coffee creamer? Many just can’t do black coffee and don’t want to give up their coffee completely.
So if you’re doing intermittent fasting, you need a coffee creamer that won’t break your fast. This blog post will discuss my top picks for the best coffee creamers to use with intermittent fasting.
And best of all, the right coffee creamer can even accelerate your results.
Can You Have Coffee Creamer When Intermittent Fasting
One of the best parts of intermittent fasting is not having to give up your coffee. Most of us need it to function in the morning, and nobody likes having to suffer through not having any.
Some intermittent fasting purists will argue that putting anything other than water in your body will technically break your fast.
But even if there is some truth to this, it doesn’t mean it will hinder your results, especially if you’re fasting for weight loss.
Intermittent fasting isn’t like a light switch. There are varying degrees and some gray areas with fasting.
For example, just because you had some coffee doesn’t mean all the benefits of fasting just went out the window.
Coffee can even speed up your intermittent fasting results since caffeine boosts your metabolism.1
The antioxidants can fight aging, lower inflammation, and improve overall health.2 It’ll increase satiety, making you feel fuller for longer, which is key when intermittent fasting.3
So drinking coffee is perfectly fine for intermittent fasting and can even give you better weight loss results. But what about coffee creamer? Is that allowed too, or will it break your fast to the point you stop getting results?
The key with a coffee creamer is to ensure it doesn’t contain any sugars that will spike your blood sugar and insulin. Once your insulin spikes up, then your fast is definitely broken.
Then there’s a “50 calorie exception” rule that allows about a dollop of creamer in your coffee without taking away your weight loss benefits from fasting.
Now let’s see which creamers will break your fast and what you can drink in the morning while intermittent fasting.
Coffee Creamers You Can Use When Intermittent Fasting
So what coffee creamers are OK for intermittent fasting? Does a coffee creamer break your fast?
It’s best to find a very low or zero-calorie coffee creamer that does not contain sugars or artificial sweeteners. Then it’s best to stick to the 50-calorie rule and only drink your intermittent fasting coffee with a small dollop of the added creamer.
Almond Milk Creamer
Unsweetened almond milk does contain proteins and carbohydrates, so it’s not the best choice as a coffee creamer when you’re intermittent fasting. But if you have almond milk or creamer, make sure you pick an unsweetened one, as many contain added sugars.
Unsweetened almond milk creamer is relatively low in calories, and lower in glycemic load. So if you must drink it, keep it under half a cup if you do. It won’t completely negate all the benefits of intermittent fasting, but it will take away some.
Oat Milk Creamer
If you’re going to use an oat milk creamer, make sure that it’s unsweetened. Oat milk, even unsweetened, actually contains sugar in the form of maltose, which is higher on the glycemic index.
This can result in an insulin spike causing you to break your fast. On the other hand, oat milk creamers are also lower in calories. So it’s not the best choice but not the end of the world if you must have it just try to keep it on the lower end and only add a dollop to your morning cup of coffee.
Half and Half
Using half-and-half as your coffee creamer isn’t the worst choice you can make when having your morning coffee. Half and half contains mostly fat from the cream which will prevent and limit a rise in insulin which could break your fast.
Sticking with the 50 cal rule, keep it under two tablespoons of half-and-half in your morning coffee if that’s your preferred low-calorie coffee creamer. If you have a dairy intolerance then it’s best to avoid dairy altogether.
But it’ll be better to use just a dollop of heavy whipping cream to limit any carbs going into your body when fasting.
Soy Milk Creamer
Most soy milk creamers contain sugar which will break your fast. So even though they are low in calories, they’re not the best choice when intermittent fasting, and don’t want to break your fast.
I’m also not a big fan of soy milk because of the xenoestrogens. Consuming too much soy could impact your hormones.4 If you choose to have soy milk, make sure it’s unsweetened and only use a tiny bit.
Coconut Milk Creamer
The glycemic load in coconut milk and coconut cream is quite low, which will help to negate any insulin spikes that will come from the natural sugars found in it. Studies found that coconut milk only results in a slight bump in blood sugar. So people with diabetes can drink coconut milk without much to worry about.
Coconut milk also contains MCTs that can help to accelerate fat loss. Just stick with the rule of keeping it under 50 cal in your morning cup of coffee.
Using grass-fed butter in your coffee has become more popular in recent years with Bulletproof Coffee. The thought is by adding grass-fed butter when you drink coffee, you’ll get the ketones that come from the butter. It’ll help make you feel fuller, making it easier to skip breakfast and keep fasting. But the butter is very calorically dense, breaking your fast.
Next is a much better way to get ketones in a coffee creamer when you are intermittent fasting.
Best Coffee Creamer for Intermittent Fasting
The best sugar-freest and low-calorie coffee creamers you can find are MCT oils and powders. They help amplify your fat burning, increase satiety, improve brain function and get better results.5,6,7
MCTs once ingested are quickly shuttled over the liver where your liver converts them to ketones. Your body makes ketones after a long fast and when you haven’t had any carbs in a while.
These ketones are your body’s “backup fuel source” when it doesn’t have any recently ingested calories or quick-burning carb stores to use for fuel. Instead, your body uses your fat stores to create these ketones.
So by taking MCTs when fasting, you can help accelerate your fat burning by signaling your body to start using fat stores for fuel. In addition, they’re a great tool to add to your intermittent fasting routine when you drink coffee.
Coconut oil and coconut milk do contain some MCTs, but they’re not in the preferred form. Coconut oil contains more C10 and C12 which your body has a harder time processing.8
This is why it’s best to find an MCT supplement that strictly uses C8-MCTs, which is your body’s preferred form.9 They’re the most efficient and quickest to be converted by your body for optimal results.
They may contain a tiny amount of calories, but it’s usually a minimal amount (less than 50g for sure). But you can’t think of these calories as other calories. They’re not processed by your stomach but instead by your liver so they never spike up your blood sugar or insulin.
Below is the brand I recommend. They use 100% pure C8-MCTs in convenient powder form, which easily mixes with your coffee. It tastes just like a delicious creamer.
You’ll burn more fat and these MCTs will also give you an energy boost and improve brain functioning. You can read more in my Keto Elevate review.
Support Many of the Keto Benefits Associated With Increased Ketones, & Support Them FAST, but Without the Difficulty of Doing Keto...
- 3X Better Than Coconut Oil, Butter or MCTs
- Heightened energy levels
- Reduced cravings & appetite
- Graceful aging
- Healthy metabolism
- Increased mental clarity & focus
- Heightened physical performance and recovery
In general, it’s best to stay away from coffee creamers like Coffee Mate in your morning coffee because they contain a bunch of junk in them like vegetable seed oils. Plus many contain added sugars that will spike up your insulin, thus breaking your fast.
Many intermittent fasting purists believe that drinking even black coffee can break a fast. But fasting isn’t an on-and-off light switch but has some gray areas, especially if you’re doing it for weight loss.
Drinking coffee can accelerate your results with its caffeine and antioxidant content. It can boost your metabolism while making you feel fuller for longer. Unfortunately, most think they can’t have any coffee creamers to their coffee or it will break their fast.
But if you stick with the 50-calorie rule, you’ll still be able to lose weight, and adding some coffee creamer won’t break your fast. Instead of artificial sweeteners, it’s better to use natural sweeteners like stevia or monk fruit instead.
MCT oil or powders are the best choices if you’re trying to accelerate and maximize your results. They won’t break your fast, are quickly converted into ketones, and help you feel fuller longer.
Thankfully one of the benefits of intermittent fasting is not having to give up your morning coffee, and now you also know what coffee creamers you can use if drinking black coffee just isn’t for you.
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association and he’s a Certified Personal Trainer (CPT) by American Council on Exercise. He’s worked as a Strength and Conditioning Coach at the high school and college levels. He has over 15 years of experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He strives to bring inspiration and results for people to live healthier lives through smart diet and exercise.