Does Sugar Free Coffee Creamer Break A Fast

You can have creamer in your coffee and still practice intermittent fasting with these coffee creamers that won’t break your fast!

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Intermittent Fasting and Coffee Creamers

The health benefits of Intermittent Fasting, when done correctly, are plentiful. But for some people it can seem intimidating, especially if you’re a coffee drinker. One of the most common questions I get asked as a FASTer Way to Fat Loss coach is can I still have my morning coffee and reach my weight loss goal. Wouldn’t it be great if a product was clearly labeled “intermittent fasting coffee creamer?” I think so too, but unfortunately, that isn’t the case. The short answer is yes, you can still enjoy coffee during your fasting period without having to drink your coffee black, but you’re going to have to pay attention to labels.

Sugar-free creamer isn’t the best choice as it may still break your fast because there isn’t enough research to show if artificial sweeteners cause insulin secretion, and a zero calorie coffee creamer isn’t the best option due to the negative side effects from sugar-free sweetener. Cane sugar, no matter how many grams of sugar are listed, is not a great option due to the spike it causes in blood glucose levels.

With this guide to coffee creamers that won’t break your fast, you will be on your way to enjoying your morning cup of joe without breaking your fast.

There is one general rule of thumb when considering intermittent fasting: if you can chew it, don’t do it! Fortunately, you can’t chew coffee creamer, but there is still one rule to follow for these coffee creamers that won’t break your fast: make sure you check the serving size and don’t go over 50 calories and you’re good to go! I know this sounds like you’ll only be able to use a little dose of creamer, but that isn’t true! Depending on the brand you use, you may be able to have a very creamy cup of coffee while still burning body fat.

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Brands that offer coffee creamers that won’t break your fast:

Califia Farms

Let’s start with Califia Farms. They make a variety of non-dairy coffee creamers that add seasonal flavor to your coffee without breaking your fast. They rank tops in my book because the creamer doesn’t separate as much as some other brands do, and Target usually keeps these creamers fully stocked! If you prefer Half n Half for extra creaminess, theirs is the best I’ve ever had, and you can have up to 6 tablespoon without breaking your fast! Let the coffee lovers who like light coffee rejoice!


Let’s talk Nutpods! These little non-dairy creamers are a favorite among my FASTer Way family and for good reason; they come in a variety of flavors and most only have 10 calories per serving! The only issue I have with Nutpods is that they separate instead of staying creamy.

I have found that shaking the container vigorously for about 30 seconds before pouring into your cup keeps the creamer together a lot better. Using a frother also helps to keep the creamer from separating in your coffee.

Nutpods are available at most major groceries and Target stores across the US.

So Delicious

So Delicious…the name says it all! This is a good fallback brand for me when I can’t find my Califia Farms half n half. The original flavor is my absolute favorite and with a good pre-pour shaking, it doesn’t separate! So Delicious is also dairy-free and made from coconut milk.

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Non-Dairy Milk


And then comes Almond Milk. I use this stuff for everything, and it works great as a coffee creamer. My two favorite brands are Simple Truth Organic and Califia Farms, but any brand will do as long as it’s unsweetened almond milk. Just remember the rule of thumb to stay under 50 calories when using any coffee creamer while fasting. Unsweetened vanilla almond milk is an excellent option if you like the taste of vanilla in your coffee.


Soy milk is a plant-based milk that works great as a non-dairy creamer. Soy milk is high in protein and rich in omega-3 fatty acids. Omega-3 fatty acids are healthy fats linked to reduction in the risk of dementia and Alzheimer’s disease.

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There are a few different brands of oat milk and oat milk coffee creamers. One thing to keep in mind when choosing an oat milk is that some of them are not gluten free, so if you are following a gluten free diet, you will want to look for oat milk and oat milk creamers that are clearly labeled gluten free. I have also found oat milk creamers to have a creamy texture.


If you are a person who prefers a splash of regular milk in your coffee, go ahead and use it! Just make sure to measure it out so you aren’t going over the amount of calories that will take you out of a fasting state. Anything over 50 calories will cause blood sugar levels to rise and break your fast.

And then comes Almond Milk. I use this stuff for everything, and it works great as a coffee creamer. My two favorite brands are Simple Truth Organic and Califia Farms, but any brand will do as long as it’s unsweetened. Just remember the rule of thumb to stay under 50 calories when using any coffee creamer while fasting. Unsweetened vanilla almond milk is an excellent option if you like the taste of vanilla in your coffee.

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Keto Coffee

Bulletproof coffee is popular with those following a keto diet. It is made with black coffee, coconut oil, and grass-fed butter. Because these ingredients total more than 50 calories, bulletproof coffee will cause a spike in insulin levels and therefore bring you out of a fasted state. Bulletproof Original Creamer has 100 calories per scoop, but if you add a small amount or half a scoop, you will remain in a fasted state.

Heavy cream, also known as heavy whipping cream, is another great choice as a keto coffee creamer option. One tablespoon has 50 calories and 5 grams of fat, so you won’t be able to use large amounts, but you due to it’s thick texture, it will make your coffee creamy.

Coconut cream Reddi-Whip and Almond Milk Reddi-Whip are low in calories and can be added to your coffee to add creaminess without breaking your fast. That’s right, with just 10 calories in two tablespoons, t his non-dairy whipped cream isn’t just for ice cream anymore! So on your next coffee break, add some Reddi-Whip to your coffee!

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MCT oil offers many health benefits with just a teaspoon or two a day, so this will not break your fast when added to your morning cup of coffee.

How to sweeten coffee without breaking your fast

Coffee creamers that won’t break your fast are great, but they don’t do much to sweeten your coffee. Stevia and monk fruit are natural sweeteners that will not break your fast but will add a sweet taste, so feel free to add some to your coffee in the morning.

Artificial sweeteners, like aspartame, sucralose, and saccharin may break your fast. Some coffee creamers are labeled as sugar free, and most of them contain artificial sweeteners which may break your fast, so make sure you are checking ingredients. There are conflicting reports about whether artificial sweeteners like Sweet n Low, Equal, and Splenda do in fact break your fast, so it’s best to err on the side of caution and avoid them. And if you are intermittent fasting to improve your overall health, these sweeteners are chemicals possibly linked cancer and other health issues.

Adding more flavor to your coffee:

Another trick to add more flavor to your morning cup of coffee while intermittent fasting is to use flavored coffee. They are not sweetened and do not contain ingredients that will break your fast. Holiday flavors are a fun option, as are caramel and vanilla. The best part is that flavored coffees often have zero calories due to the use of natural flavors without added sugar.

Outside of your fasting window, feel free to enjoy your regular coffee order because let’s face it, there’s no such thing as too much coffee!

More information about Intermittent Fasting:

If you are curious about intermittent fasting and would like to learn more, please check out these 5 Tips for Successful Intermittent Fasting.

A few health reasons to begin a strict fasting schedule or modified fasting diet are to improve insulin response, reduce blood pressure, boost your immune system, and to burn fat. After 12 hours of fasting, your body enters a fat-burning state. This state can improve brain function, improve insulin sensitivity, and boost energy levels. So if you’re ready for an energy boost and to make a significant impact to your overall health and wellness, click the button below and take the quiz to find out the best Intermittent Fasting protocol that fits your lifestyle.