Intermittent Fasting and Artificial Sweeteners: What You Need to Know
Intermittent fasting is a popular choice among health-conscious people for its potential health benefits. But for those looking to sweeten the experience, there are a few things to consider when it comes to artificial sweeteners. In this article, we’ll discuss the pros and cons of using artificial sweeteners while intermittent fasting, as well as which ones are safe to consume during a fast.
Can You Use Artificial Sweeteners While Intermittent Fasting?
Intermittent fasting is a lifestyle choice that involves periods of eating and fasting. During your fasting period, you are not supposed to consume any calories. This means that most artificial sweeteners are okay to consume during your fasting window as they contain negligible amounts of calories. However, consuming artificial sweeteners during a fast can still elicit a digestive response, so it is important to be aware of this if the goal of your fast is total gut rest.
Which Artificial Sweeteners are Okay?
There are a few artificial sweeteners that won’t break your fast. These include:
- Stevia
- Monk Fruit
- Aspartame (Equal)
- Erythritol
- Splenda (Sucralose)
Aspartame (Equal) is often the sweetener of choice for those on a diet, and it is okay to consume during an intermittent fast. However, it is important to note that it does contain some calories, so if you are looking for a sweetener that will not break your fast, it is best to opt for one of the other options listed above.
Splenda (Sucralose) is a calorie-free sweetener that does not spike insulin in most people. However, it is important to bear in mind that it can still elicit a digestive response, so it may not be the best option for those looking for total gut rest during a fast.
Which Sweeteners are Not Okay?
There are also a few artificial sweeteners that should be avoided during intermittent fasting. These include:
- Saccharin
- Xylitol
- Sorbitol
These sweeteners should be avoided during a fast as they can cause digestive issues and break your fast.
Conclusion
Intermittent fasting can be a great way to give your body a break, but it is important to be aware of what you can and cannot consume during a fast. Artificial sweeteners can be a great way to sweeten your food while fasting, but it is important to be aware of which ones are okay to consume and which ones should be avoided. Stevia, Monk Fruit, Aspartame (Equal), Erythritol, and Splenda (Sucralose) are all okay to consume during a fast, while Saccharin, Xylitol, and Sorbitol should be avoided. With this knowledge, you can sweeten your intermittent fasting experience without breaking your fast.
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Is it permissible to consume artificial sweetener while following an intermittent fasting plan?
Artificial sweeteners such as Stevia, Swerve, Aspartame, and Splenda are unlikely to interfere with fasting as they do not appear to affect insulin secretion or blood glucose levels. However, it may be wise to avoid them for other health-related reasons. Cinnamon, on the other hand, will not break your fast and may even improve your body’s sensitivity to insulin.
Can stevia be consumed while doing intermittent fasting?
It’s important to be aware that while stevia does not disrupt intermittent fasting, any additional ingredients like milk, sugar, cream, or anything else that contains calories will end the fast.
What can I add to my coffee that won’t ruin my fasting?
Many people add nutmeg, cocoa, cinnamon, almond milk, Himalayan sea salt, or coconut oil to their coffee in small amounts while fasting in order to avoid breaking the fast.
Will drinking Coke Zero interfere with a fast?
Technically, beverages such as Coca Cola Zero will not disrupt a fast since they contain no calories. However, for those looking to lose weight through intermittent fasting, consuming these drinks may result in a counter-productive outcome.
