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What is the Best Coffee Creamer for Intermittent Fasting? A Comprehensive Guide

Intermittent fasting is a popular diet trend that involves cycling between periods of eating and fasting. The most common method of intermittent fasting involves an 8-hour eating window and a 16-hour fasting window. During the fasting window, only calorie-free beverages are allowed, such as water, tea, and coffee. However, many people find that drinking black coffee can be unappetizing, and prefer to add some sort of creamer to their coffee. But what is the best coffee creamer for intermittent fasting? In this article, we will explore some of the options available and weigh their pros and cons.

First, let's start with the basics. The primary goal of intermittent fasting is to give your body a break from digesting food, which allows it to focus on other functions such as repairing damaged cells and tissues. The idea is that by restricting your eating window, you will consume fewer calories overall, which can lead to weight loss and other health benefits.

When it comes to coffee creamers, there are several factors to consider. First and foremost, you want to choose a creamer that is low in calories and sugar. Many conventional creamers are loaded with sugar and other additives, which can break your fast and derail your progress. Second, you want to choose a creamer that is satisfying and enjoyable, so that you don't feel deprived during your fasting window. Finally, you want to choose a creamer that is convenient and easy to use, so that you can stick to your fasting schedule without any added stress or effort.

With these factors in mind, let's take a look at some of the best coffee creamers for intermittent fasting:

Unsweetened Almond Milk

Almond milk is a popular dairy-free alternative to traditional milk, and it makes a great coffee creamer for intermittent fasting. Unsweetened almond milk has just 30-40 calories per cup, which is negligible when added to coffee. It also has a creamy texture that can mimic the mouthfeel of traditional creamers. Almond milk is also naturally low in sugar, so it won't spike your insulin levels or break your fast. Plus, it's widely available in most grocery stores and can be easily stored in the fridge for convenience.

Coconut Cream

Coconut cream is another dairy-free option that works well as a coffee creamer. It has a rich, creamy texture and a slightly sweet flavor that can add some depth to your coffee. Coconut cream is higher in calories than almond milk, with around 120 calories per quarter cup, but it's still a relatively low-calorie option. It's also low in sugar and won't spike your insulin levels. Coconut cream can be found in most grocery stores, or you can make your own by refrigerating a can of coconut milk and scooping off the solid cream on top.


MCT oil is a popular supplement among those following a ketogenic diet, but it can also be used as a coffee creamer for intermittent fasting. MCT oil is derived from coconut oil and is a source of medium-chain triglycerides, which are easily digested and converted into energy by the body. MCT oil has around 100 calories per tablespoon, but it's also very filling and can help curb hunger during your fasting window. It's also flavorless, so it won't affect the taste of your coffee. However, it's important to start with a small amount of MCT oil and gradually increase your intake, as too much can cause digestive issues.

Grass-Fed Butter or Ghee

Bulletproof coffee is a popular drink among those following a ketogenic diet, and it can also work well as a coffee creamer for intermittent fasting. Bulletproof coffee is made by blending coffee with grass-fed butter or ghee and MCT oil, which creates a frothy, creamy drink that is high in healthy fats and low in carbohydrates. Grass-fed butter or ghee is a great source of conjugated linoleic acid (CLA), which has been shown to have numerous health benefits, including weight loss and improved insulin sensitivity. However, it's important to note that adding butter or ghee to your coffee will increase the calorie content significantly, with around 100-120 calories per tablespoon. This may not be a problem if you're following a low-carb or ketogenic diet, but it's important to be aware of if you're trying to limit your calorie intake.

Collagen Peptides

Collagen peptides are a popular supplement that can be added to coffee to create a creamy, frothy drink that is high in protein and low in calories. Collagen is the most abundant protein in the body and is essential for maintaining healthy skin, hair, and joints. Collagen peptides are easily digested and absorbed by the body, and can help promote feelings of fullness and satiety during your fasting window. They also have a neutral flavor, so they won't affect the taste of your coffee. However, it's important to choose a high-quality collagen supplement that is free from additives and fillers.

So, what is the best coffee creamer for intermittent fasting? Ultimately, the answer will depend on your individual preferences and dietary goals. If you're looking for a low-calorie, dairy-free option, unsweetened almond milk or coconut cream are both great choices. If you're looking for a source of healthy fats, grass-fed butter or ghee and MCT oil can provide a boost of energy and satiety. And if you're looking for a protein boost, collagen peptides can help keep you feeling full and satisfied during your fasting window.

Regardless of which coffee creamer you choose, it's important to remember that moderation is key. Adding a splash of creamer to your coffee is unlikely to significantly impact your fasting results, but adding large amounts of sugar or calories can sabotage your progress. Be mindful of your portion sizes and choose creamers that are low in sugar and additives. And, as always, consult with your healthcare provider before starting any new diet or supplement regimen.

In conclusion, there are several great options for coffee creamers that are suitable for intermittent fasting. By choosing a creamer that is low in calories, sugar, and additives, and that fits your individual dietary preferences and goals, you can enjoy a satisfying cup of coffee while still reaping the benefits of intermittent fasting.

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