as long as they don't have any add-ons!Ĭaffeine and fasting are controversial in some circles. But our conclusion? It's okay to get your caffeine fix while fasting. Experts seem to say different things - some think caffeine won't break the fast while others say better to steer clear. If you drink coffee during your fasting periods, avoid high-calorie, high-sugar additives, as they may break your fast.TL DR Many people planning to go on fasting (and even those already are on it) want to know whether coffee and other forms of caffeine will influence it. This equates to about 3–4 cups (710–945 ml) of regular coffee per day ( 18). Most research indicates that up to 400 mg of caffeine per day is likely safe for most people. Poor sleep can harm your metabolic health over time, which could negate the benefits of intermittent fasting ( 19, 20). Moreover, excessive caffeine intake could harm your sleep quality. If you’re using intermittent fasting to improve your fasting insulin levels or increase your insulin sensitivity, you’ll want to moderate your coffee intake. One study found that high coffee intake - up to 13 cups (3.1 liters) per day - resulted in increased fasting insulin levels, suggesting a short-term decrease in insulin sensitivity ( 3). Other considerationsĪ single cup (240 ml) of coffee contains about 100 mg of caffeine ( 2).Ĭonsuming too much caffeine from coffee could lead to side effects, including heart palpitations and temporary increases in blood pressure ( 18). While black coffee is the best choice, if you have to add something, 1 teaspoon (5 ml) of heavy cream or coconut oil would be good options, as they’re unlikely to significantly alter your blood sugar levels or total calorie intake. Instead, you should consume as few calories as possible while fasting.įor instance, lattés, cappuccinos, and other high-calorie or sweetened coffee drinks should be off-limits during your fasting windows. However, no scientific evidence backs these claims. Many popular health and media outlets claim that you won’t break your fast as long as you stay under 50–75 calories during each fasting window. Loading up your cup with high-calorie additives like milk and sugar can disrupt intermittent fasting, limiting the benefits of this dietary pattern. SummaryĬoffee shares many of the same benefits as fasting, including reduced inflammation and improved brain health.Īdded ingredients could reduce fasting benefitsĪlthough coffee alone isn’t likely to break your fast, added ingredients could. Thus, it may be especially beneficial to include moderate amounts of coffee in your intermittent fasting regimen. Research suggests that it may safeguard against age-related mental decline ( 16).įurthermore, a study in mice tied coffee to significantly increased autophagy ( 17). Intermittent fasting may also support brain health through increased autophagy ( 14).Īutophagy is your body’s way of replacing damaged cells with healthy ones. Early research indicates that the caffeine in coffee may likewise promote ketone production ( 13, 14). In a fasted state, your body produces energy from fat in the form of ketones, a process linked to improved brain function. Like intermittent fasting, regular coffee consumption is associated with a reduced risk of mental decline, as well as Alzheimer’s and Parkinson’s diseases ( 12). Interestingly, coffee shares and complements many of these benefits. One of the major reasons intermittent fasting has surged in popularity is its potential to promote brain health and protect against age-related neurological diseases.
What’s more, up to 3 cups (710 ml) of coffee per day is associated with a 19% reduced risk of death from heart disease ( 9, 10, 11). Studies also link coffee intake to a decreased risk of type 2 diabetes. Some research suggests that higher coffee intake is associated with a decreased risk of metabolic syndrome, which is an inflammatory condition characterized by high blood pressure, excess body fat, high cholesterol, and elevated blood sugar levels ( 7, 8). Research suggests that both intermittent fasting and coffee intake may help reduce inflammation ( 1, 6). Metabolic benefitsĬhronic inflammation is a root cause of many illnesses. These include improved brain function, as well as reduced inflammation, blood sugar, and heart disease risk ( 1). Surprisingly, coffee may enhance many of the benefits of fasting. Coffee may bolster the benefits of fasting
0 kommentar(er)
