Best Coffee Creamer for Intermittent Fasting: Your Guide to Stay in Ketosis

By Last Updated: March 25th, 202415.9 min readViews: 1281

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Best Coffee Creamer For Intermittent Fasting
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About the Author: Daryl Stubbs
Daryl Stubbs
Daryl Stubbs is a multi-disciplinary health professional, combining his roles as an award-winning athletic therapist, registered massage therapist, and certified holistic nutritionist to offer a comprehensive approach to wellness. Graduating in 2013, Daryl has been recognized as the best massage therapy clinic in Victoria for 2022 and 2023 and has received national athletic therapy awards. He is known for his holistic approach to health, focusing on treating the body as a whole. Clients appreciate his focus on the science of probiotics, supplements, gut health, and the human body, ensuring a well-informed and evidence-based approach to their wellness journey.

Intermittent fasting has been gaining popularity over the years as a way to lose weight and improve overall health. During the fasting period, it is important to avoid consuming any calories that could break the fast. However, for many people, coffee is an essential part of their morning routine. This is where coffee creamers come in handy, but not all creamers are suitable for intermittent fasting.

Finding the best coffee creamer for intermittent fasting can be challenging, especially for those who are new to the practice. MCT oils and powders are often recommended as the best options because they are sugar-free and low in calories. They can help increase satiety, improve brain function, and enhance fat burning. However, there are other alternatives available that are also suitable for intermittent fasting, such as dairy-free and sugar-free creamers. In this article, we will explore the top coffee creamers for intermittent fasting, their benefits, and how to choose the best one for your needs.

Key TakeAway Best Coffee Creamer For Intermittent Fasting

When it comes to selecting the best coffee creamer for intermittent fasting, it’s crucial to understand how different ingredients in creamers can affect your fasting state.

Intermittent fasting typically involves periods of eating followed by periods of fasting, during which you consume minimal to no calories. The goal is to enter a state of fasting where your body can focus on cellular repair processes and fat burning instead of digesting food.

Adding certain types of coffee creamers during your fasting window can potentially break your fast by introducing calories, sugars, or proteins that your body will start to metabolize.

For those practicing intermittent fasting, the ideal coffee creamer would be one that does not contain sugars, carbohydrates, or proteins, as these can trigger an insulin response and potentially break your fast. Here are some considerations based on the information provided:

  1. Bulletproof Coffee Creamer: Made from grass-fed butter and MCT oil, Bulletproof Original Creamer is designed to be added to coffee and supports sustained energy and brain function while reducing cravings. This creamer is keto-friendly and focuses on providing quality fats without sugars or carbs, making it a suitable option for those looking to maintain their fasting state while still enjoying a creamy cup of coffee.
  2. Laird Superfoods Coffee Creamer: These creamers are crafted from high-quality, all-natural real food ingredients, and they come in a variety of flavors, including original, vanilla, turmeric, and pumpkin spice, among others. These are the best testing creamers i’ve tried so far!

Intermittent fasting has gained considerable attention for its potential health benefits, ranging from weight loss to improved metabolic functions.

However, for coffee lovers, navigating the do’s and don’ts of what can be added to coffee while keeping the fast intact can be a challenge.

Selecting the best coffee creamer that complies with intermittent fasting rules is crucial, as the wrong choice can inadvertently break the fast.

A steaming cup of black coffee sits next to a bottle of non-dairy, sugar-free creamer on a clean, modern kitchen counter

Coffee creamers come in various forms and flavors, and for those practicing intermittent fasting, the choices become more nuanced.

An ideal creamer is one that adds a desired taste without contributing a significant amount of calories or sugars.

Understanding which coffee creamers are suitable for intermittent fasting and how they can affect your fasting state is important for maintaining the fast’s effectiveness.

Fortunately, there are options available that can enhance the flavor of coffee without disrupting the fasting process.

Options like sugar-free and low-calorie creamers or those rich in MCTs have emerged as popular choices.

These specialty creamers aim to respect the intricate balance of maintaining a fasted state while still allowing individuals to enjoy their beloved morning beverage.

The Best Coffee Creamers for Intermittent Fasting

When practicing intermittent fasting, one must select a coffee creamer that will not break the fast.

A good creamer is typically low in calories and free from sugar, assisting in maintaining the fasting state.

Laird Superfood Creamer

Laird Superfood Creamer is unsweetened, dairy-free, and contains no artificial additives, making it a top choice for intermittent fasting.

Laird Superfood is a brand that offers a range of plant-based creamers that are suitable for intermittent fasting. Their creamers are made with a blend of coconut milk powder and Aquamin, a mineral-rich seaweed extract. They come in a variety of flavors, including original, cacao, and turmeric.

When choosing a coffee creamer for intermittent fasting, it’s important to look for options that are low in sugar and high in healthy fats. The creamers listed above are all great options that can help keep you feeling full and satisfied during your fasting period.

It is designed to provide energy and vitality without causing an insulin spike.

Bulletproof Original Creamer

The Bulletproof Original Creamer combines MCT oil and grass-fed butter for sustained energy and focus.

  1. Composition: Bulletproof Original Creamer is made from grass-fed butter and MCT oil (medium-chain triglycerides), both of which are high-quality fats. These ingredients do not cause insulin levels to rise because they do not require insulin to be metabolized. This is crucial for intermittent fasting, as one of the goals is to keep insulin levels low to remain in a fasted state.
  2. Supports Ketosis: The MCT oil in Bulletproof Original Creamer can help support the body’s entry into ketosis, a metabolic state where the body burns fat for fuel instead of carbohydrates. This is particularly beneficial for those practicing intermittent fasting with the aim of weight loss or improved metabolic health.
  3. Energy and Focus: Consuming Bulletproof Original Creamer can provide sustained energy and improved focus without breaking the fasted state. The fats in the creamer are metabolized into ketones, which can be used by the brain for energy, leading to increased mental clarity and focus during fasting periods.
  4. Appetite Suppression: The high-fat content in Bulletproof Original Creamer can help suppress appetite, making it easier to extend fasting periods without experiencing extreme hunger. This can be particularly beneficial for those new to intermittent fasting or those who struggle with hunger during fasting windows.
  5. Minimal Impact on Fasting State: While technically consuming any calories breaks a fast, the specific types of calories matter. Bulletproof Original Creamer, being high in fats and virtually carb-free, has minimal impact on the fasting state. It does not significantly raise blood sugar or insulin levels, allowing the body to continue reaping some benefits of fasting, such as autophagy and improved insulin sensitivity.
  6. Versatility and Convenience: The creamer can be easily added to coffee without the need for blending, making it a convenient option for those who want to enjoy a creamy, satisfying coffee during their fasting window without breaking their fast

This creamer is popular for keeping appetite at bay, supporting cognitive function, and aligning with intermittent fasting goals.

Picnik Creamer

Picnik Creamer is known for being rich in MCT oil and contains grass-fed butter. It offers a creamy texture with no added sugars, aligning well with intermittent fasting principles.

  1. Healthy Fat Content: Picnik Creamer is made with a blend of grass-fed butter, MCT oil, and coconut cream. These ingredients are high in healthy fats, which can help increase satiety during fasting periods. This is crucial for intermittent fasting, as it involves restricting calorie intake during certain periods, and staying satiated can help adhere to the fasting schedule without feeling overly hungry.
  2. Low in Sugar and Carbohydrates: It’s important to choose a creamer that won’t spike insulin levels or break the fast. Picnik Creamer is suitable for intermittent fasting because it is low in sugar and carbohydrates, aligning with the need to avoid insulin spikes that could interrupt the fasting state.
  3. Supports Dietary Preferences: Picnik Creamer is a great option for those following specific dietary patterns such as keto, paleo, or those requiring non-GMO products. Its composition supports these diets, making it a versatile choice for individuals with various dietary preferences.
  4. Dairy-Free Options: For those who prefer or require dairy-free alternatives, Picnik offers dairy-free creamers made with cashews, coconuts, and MCT oil. These options ensure that individuals with dairy sensitivities or preferences can still enjoy a creamy addition to their coffee without breaking their fast.
  5. Added Health Benefits: Some users have reported additional benefits such as acting as a mild laxative, which can be helpful during intermittent fasting when digestive regularity might be a concern

Omega PowerCreamer

Omega PowerCreamer stands out for its blend of ghee, coconut oil, and MCT oil.

It is sugar-free and designed for a quick stir into coffee, providing a convenient and keto-friendly addition to your intermittent fasting routine.

Milkadamia Creamer

Milkadamia Creamer is a plant-based option made from macadamia milk.

It’s a creamy alternative to dairy that is low in calories and sugar, ensuring that you can enjoy the taste of your coffee without breaking your fast.

  1. Low Calorie Content: Milkadamia Creamer is low in calories, which is essential during fasting periods to avoid breaking the fast. For instance, the unsweetened version contains only 15 calories per serving.
  2. Carb-Free: The unsweetened version of Milkadamia Creamer contains 0% carbohydrates, which is beneficial for maintaining a state of fasting and ketosis, where the body burns fat for energy instead of carbohydrates.
  3. Sugar-Free: It is important to avoid sugars during fasting to prevent insulin spikes that could break the fast. Milkadamia Creamer is sugar-free, making it a suitable option for IF.
  4. Healthy Fats: Milkadamia Creamer contains healthy fats from macadamia nuts and coconut cream. Healthy fats can increase satiety and help individuals sustain their fasting periods without feeling deprived.
  5. Dairy-Free: For those who are dairy intolerant or following a dairy-free diet, Milkadamia Creamer is an excellent alternative as it is made from plant-based ingredients.
  6. Non-GMO and Gluten-Free: Milkadamia Creamer is also non-GMO and gluten-free, catering to those who are conscious about consuming clean and allergen-free products.
  7. Versatility: Milkadamia Creamer comes in both sweetened and unsweetened varieties, offering options for different tastes and dietary preferences.
  8. Nutrient Content: While being low in calories and carbs, Milkadamia Creamer also provides some essential nutrients, such as vitamin E and calcium, which can support overall health and well-being during fasting periods.
  9. Taste: The creamer adds a rich and creamy texture with a nutty flavor to coffee, making it a satisfying addition to a morning routine without compromising the fasting state.
  10. Compatibility with Dietary Plans: Milkadamia Creamer is not only suitable for IF but also for those following keto, paleo, or other low-carb diets due to its low carb and high healthy fat content

Understanding Intermittent Fasting

A steaming cup of black coffee sits next to a bottle of unsweetened almond milk, with a measuring spoon and a jar of coconut oil nearby

Intermittent fasting involves cycling between periods of eating and fasting. This approach to eating seeks to time meals in a pattern that can influence various physiological processes.

Basics of Intermittent Fasting

Intermittent fasting is not a diet but rather a dietary pattern; it does not prescribe what individuals should eat, but when they should eat.

Common methods include the 16/8 method, where one fasts for 16 hours a day and eats during an 8-hour window, and the 5:2 approach, which involves normal eating for 5 days and restricting calories to about 500-600 on the other 2 days of the week.

Benefits of Intermittent Fasting

By alternating between fasting and eating, individuals may experience various health benefits.

Research has suggested improvements in blood sugar control, enhanced brain function, and increased longevity.

Intermittent fasting can also lead to weight loss as it can naturally reduce calorie intake and boost metabolism.

Role of Coffee Creamer During Fasting

Choosing the right coffee creamer can be pivotal for individuals practicing intermittent fasting.

It’s important to understand what ingredients can interrupt fasting and how creamer can affect the fasting state.

What Breaks a Fast?

A fast is broken when a person consumes calories that cause the body to exit its fasting state.

Caloric intake prompts an insulin response, leading to a shift from fat burning to food metabolizing.

Certain substances like plain black coffee are generally accepted because they do not contain calories or nutrients that significantly interrupt fasting metabolism.

However, adding sweeteners, proteins, or fats from traditional coffee creamers can break a fast by inducing the body’s digestive processes.

Impact of Creamer on Fasting State

While the body is fasting, it is in a state of ketosis or fat burning, which is often the goal of intermittent fasting.

The presence of any caloric content can disrupt this state.

Even the smallest amount of calories from coffee creamer can cause the body to pause ketosis and digest the nutrients instead.

Therefore, choosing a coffee creamer compatible with intermittent fasting typically means one that is either calorie-free or very low in calories.

Unsweetened almond milk creamer is a popular choice because it is lower in calories compared to traditional creamers.

It’s crucial to avoid creamers that contain sugars, significant proteins or carbohydrates, which are more likely to interrupt the fasting process.

For those strict about maintaining their fast, sticking to minimal amounts of a fasting-friendly creamer or avoiding creamer altogether is advisable.

Selecting the Right Creamer

Choosing the right coffee creamer is crucial for those practicing intermittent fasting.

One must consider the nutritional content, the number of calories, and the type of creamer to ensure it aligns with their fasting goals.

Nutritional Considerations

When selecting a coffee creamer for intermittent fasting, the nutritional content is of paramount importance.

Ideal creamers should have minimal to no sugar, as sugar can trigger an insulin response that interrupts the fasting state.

For example, unsweetened almond milk creamers are a better choice over their sweetened counterparts because they are relatively low in calories and sugars.

Additionally, choosing a creamer with natural ingredients may support overall health.

Caloric Content

The caloric content of the coffee creamer is another important factor.

To maintain the fasting state, a creamer should have low to zero calories.

Intermittent fasters often seek options such as nutpods Coffee Creamer, which contains zero sugar and only 10 calories per serving, making it a fasting-friendly choice.

Types of Creamers

There are various types of creamers suitable for intermittent fasting:

  • Non-dairy creamers: Almond, coconut, or soy-based creamers are popular non-dairy options.
  • Dairy-based creamers: If one prefers dairy, choosing half-and-half or heavy cream in small quantities can be acceptable, provided they’re unflavored and unsweetened.
  • Powdered creamers: Although convenient, it’s essential to check for added sugars and calories.

Homemade Creamer Options

When exploring creamer options for intermittent fasting, homemade creamers can be a highly customizable and health-conscious choice.

They allow individuals to control the ingredients and macronutrient content, which is crucial to remain within fasting guidelines.

Natural Ingredients

To create a fasting-friendly homemade creamer, natural ingredients are essential.

Starting with a base like unsweetened almond milk or coconut milk provides a low-calorie foundation.

Adding natural sweeteners like stevia or erythritol can impart sweetness without the insulin spike that sugar would cause.

For creaminess, one may consider including a small amount of MCT oil or grass-fed butter, both of which can support ketone production and energy levels without breaking the fast.

  • Base: Unsweetened almond milk, coconut milk
  • Sweeteners: Stevia, erythritol
  • Enhancers: MCT oil, grass-fed butter

DIY Creamer Recipes

Creating your DIY creamer recipe gives you control over what goes into your morning coffee. Here’s a quick and simple recipe to start with:

Vanilla Almond Creamer

  • 1 cup of unsweetened almond milk
  • 1 teaspoon of pure vanilla extract
  • Sweetener of choice to taste (stevia or erythritol recommended)
  • Optional: 1 teaspoon of MCT oil for added fats

Instructions: Whisk all ingredients together until well combined.

Store in a sealed container in the refrigerator for up to one week.

Shake well before each use.

Another option is a Coconut Cinnamon Creamer that’s just as easy to whip up:

  • 1 cup of full-fat coconut milk (for those not worried about slightly higher calories)
  • 1/2 teaspoon of ground cinnamon
  • Sweetener to taste (stevia or erythritol recommended)
  • Optional: 1 teaspoon of MCT oil or a pinch of sea salt to enhance flavor

Instructions: Blend all components until smooth.

Store in the fridge, ensuring you shake the mixture before adding it to your coffee.

Practical Tips for Intermittent Fasters

A steaming cup of black coffee sits next to a bottle of non-dairy creamer. Sunlight streams in through a window, casting a warm glow on the table

When embarking on intermittent fasting, managing the intake of coffee and creamers is crucial.

Adhering to proper timing and measuring creamer can help maintain the effectiveness of the fast.

Timing Your Coffee

For intermittent fasters, the timing of coffee consumption is key.

It’s often recommended to have coffee during eating periods, but a cup of black coffee during fasting windows is generally acceptable.

This can help control appetite without breaking the fast.

Measuring Creamer Intake

Monitoring creamer intake is essential.

A general guideline is to choose creamers that are sugar-free and low-calorie.

For instance, MCT oils and powders are suitable, as they provide energy and may support ketone production without significant caloric content.

Intermittent fasters should carefully measure and limit the amount of creamer added to their coffee, aiming for a few teaspoons or the recommended serving size on the product label.

Frequently Asked Questions

Can one use creamer while practicing intermittent fasting?
Yes, one can use creamers while intermittent fasting, but they should be low in calories and sugar to avoid breaking the fast. Some individuals opt for MCT oil as a creamer option.

Which ingredients should they avoid in coffee creamers for intermittent fasting?
They should avoid creamers high in sugar and calories. Ingredients like added sugars and sweeteners are to be avoided.

Are there specific brands recommended for intermittent fasting?
Several brands offer suitable creamers for intermittent fasting. Some of the best options include the Laird Superfood Creamer and Bulletproof French Vanilla Creamer for their low-calorie content and absence of added sugars.

What makes a creamer suitable for intermittent fasting?
A suitable coffee creamer for intermittent fasting should have minimal impact on insulin levels. Zero-calorie or very low-calorie creamers are often recommended so as not to disrupt the fasting state.

Can dairy-free alternatives be used as creamer during intermittent fasting?
Dairy-free alternatives can be used, provided they are low in calories. Options such as KOS Organic Coconut Milk Powder are popular dairy-free options for those who are lactose intolerant or seeking plant-based alternatives.


When selecting a coffee creamer suitable for intermittent fasting, individuals should prioritize products that are low in calories and sugar.

Non-caloric options such as MCT oils and powders specifically designed for fasting can be advantageous. They offer benefits like enhanced fat burning and cognitive support, without breaking the fast.

Plant-based creamers, including those made from almond milk, are also favorable among fasters. These creamers typically have minimal ingredients and are unsweetened or lightly sweetened with keto-friendly sweeteners.

For example, creamers like Laird Superfood Creamer or Califia Farms Almond Milk Creamer are often recommended.

Price and taste preferences also play a role in making the right choice. Creamers range in cost from affordable to premium, catering to a variety of budgets and dietary requirements.

Here’s a quick reference for suitable creamer options:

  • Zero-Calorie: Such as MCT oil, which won’t break a fast and sustains energy levels.
  • Plant-Based: Unsweetened almond milk for a light flavor without added sugars.
  • Ketogenic-Friendly: Creamers like Keto Elevate containing pure C8-MCTs, maintaining the body in a state of ketosis.

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