Are you a fan of oat milk?
It’s no secret that this plant-based milk alternative has been gaining popularity in recent years. But if you’re someone who practices intermittent fasting, you may be wondering if oat milk is a viable option for your morning coffee or tea.
After all, the rules of intermittent fasting can be strict, and it’s important to know what you can and cannot consume during your fasting period.
In this article, we’ll take a closer look at whether or not oat milk is allowed during intermittent fasting, and explore some alternative milk options that may be better suited for your fasting goals.
So grab a cup of coffee (with or without milk), and let’s dive in!
Can You Drink Oat Milk During Intermittent Fasting?
The short answer is no, oat milk is not recommended during intermittent fasting.
While oat milk may be a popular choice for those who are vegan or lactose intolerant, it contains a significant amount of carbohydrates and sugar. This can cause a spike in insulin levels, which can break your fast and prevent your body from entering a state of fat burning.
One cup of oat milk contains approximately 16 grams of carbohydrates and 10 grams of sugar. This is far more than the recommended limit of one gram of combined protein and carbs during a fast. Even a small splash of oat milk in your coffee or tea can exceed this limit and break your fast.
Additionally, some brands of oat milk contain processed vegetable oils, such as canola oil, which can be harmful to your health. These oils are not natural sources of fat and may not be suitable for use as essential building blocks for your brain cells.
Understanding Intermittent Fasting: What You Can And Cannot Consume
Intermittent fasting is a popular eating pattern that involves alternating periods of fasting and eating. During the fasting period, you are not allowed to consume any calories, and you must abstain from carbohydrates, fat, and protein. This is important to avoid triggering a metabolic response in your body, which can prevent you from entering a state of fat burning.
When it comes to consuming milk during intermittent fasting, it’s important to be careful. All varieties of cow’s milk contain lactose, which is a naturally occurring sugar. Milk alternatives like almond milk, oat milk, and soy milk are free of lactose but not carbohydrates.
If you need something for your coffee or tea during the fasting period, try adding a small splash of unsweetened almond milk. It has the lowest calorie count of about 30 calories per 8 fl oz. However, even with almond milk, it’s important to be mindful of how much you’re using. You can use up to 1/3 cup of unsweetened almond milk without breaking your fast.
On the other hand, oat milk should be avoided during intermittent fasting. One cup of oat milk contains approximately 16 grams of carbohydrates and 10 grams of sugar, which can cause a spike in insulin levels and break your fast. Even a small amount of oat milk in your coffee or tea can exceed the recommended limit of one gram of combined protein and carbs during a fast.
Milk should be avoided while fasting due to the milk proteins and natural sugars (lactose), that cause a spike in your blood sugar levels. Non-dairy milk alternatives like almond milk, oat milk, and soy milk are better options but still need to be used in moderation.
What Is Oat Milk And How Does It Compare To Other Milk Alternatives?
Oat milk is a non-dairy milk alternative that is made from a blend of oats and water. It has a mild, creamy flavor that makes it a popular choice for cereals, hot beverages, and drinking on its own. Compared to other non-dairy milk alternatives like almond, coconut, and soy milk, oat milk is a relatively new player in the market.
When it comes to nutrition, oat milk has both advantages and disadvantages compared to other milk alternatives. Oat milk has the highest amount of calories and carbohydrates of all plant-based milk varieties. This is because it is made with whole oats, which are a rich source of carbs. However, unlike many other plant-based milks, oat milk is also a good source of fiber, with about 2 grams per cup.
In terms of protein content, oat milk falls short compared to cow’s milk and soy milk. One cup of oat milk contains about 3 grams of protein, while cow’s milk contains about 8 grams of protein per cup and soy milk contains about 7 grams per cup. Additionally, the proteins in oat milk are incomplete, meaning they lack some essential amino acids that your body needs.
Compared to soy milk, oat milk provides more riboflavin or vitamin B-2. Many manufacturers also add additional vitamins and minerals to oat milk to increase its nutritional value. However, it’s important to note that many store-bought oat and soy milk products contain added sugar and oils and may be fortified with vitamins and minerals. All these added ingredients may significantly change the nutrition content of the product.
Alternatives To Oat Milk For Intermittent Fasting
If you’re looking for a milk alternative to use during intermittent fasting, there are several options that are better suited for this purpose than oat milk.
One great option is unsweetened almond milk. Almond milk has the lowest calorie count of all the milk alternatives, with only 30 calories per 8 fl oz. It is also low in carbohydrates and sugar, making it a great choice for those who want to avoid breaking their fast. You can use up to 1/3 cup of unsweetened almond milk in your coffee or tea without breaking your fast.
Another good option is unsweetened coconut milk. Coconut milk is also low in carbohydrates and sugar, with only 45 calories per 8 fl oz. It has a creamy texture and a slightly sweet taste, making it a great addition to your morning coffee or tea.
If you prefer a creamier texture, you can try full-fat canned coconut milk. This type of coconut milk is higher in calories, but it is also rich in healthy fats that can help keep you feeling full and satisfied during your fast.
Finally, Nutpods is another great alternative to oat milk. Nutpods is a dairy-free creamer that is made from a blend of almond milk and coconut cream. It is low in carbohydrates and sugar, making it a great choice for intermittent fasting.
Tips For Staying On Track With Intermittent Fasting And Milk Consumption
If you’re someone who enjoys adding milk to your coffee or tea, it’s important to be mindful of your milk consumption during intermittent fasting. Here are some tips to help you stay on track:
1. Stick to small amounts: Adding 1-2 teaspoons of milk in your beverage is fine as it would not increase your calorie count and your body will remain in the fasted state. However, consuming more than this can easily break your fast.
2. Choose unsweetened plant-based milk alternatives: If you’re looking for a milk alternative, choose unsweetened plant-based options like almond or coconut milk. These alternatives contain fewer carbs and calories than dairy milk and are less likely to break your fast.
3. Avoid flavored or sweetened milk alternatives: Flavored or sweetened plant-based milk alternatives often contain added sugars and artificial flavors, which can break your fast and prevent you from reaching your weight loss goals.
4. Be mindful of liquid calories: Remember that any drink containing calories can break your fast. This includes milk, juice, and even some herbal teas that contain added sugars or honey. Stick to water, black coffee, or unsweetened tea to avoid breaking your fast.
By following these tips, you can enjoy your favorite beverages while still staying on track with your intermittent fasting goals.
