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Can You Drink Coffee While Intermittent Fasting?

Education · From the Lab ·

Can You Drink Coffee While Intermittent Fasting?

Here's the short answer: yes. Black coffee won't break your fast, and research suggests it might actually enhance some of fasting's benefits.

Hands holding Ember Coffee mug with text about coffee and fasting

Here's the short answer: yes. Black coffee won't break your fast, and research suggests it might actually enhance some of fasting's benefits.

But like most things in nutrition, there's nuance. What you add to your coffee matters. The quality of your coffee matters more when you're fasting. And the science behind why coffee and fasting work well together is genuinely interesting.

Let's look at what the research actually shows, so you can make your morning cup work with your fasting goals rather than against them.

Glass coffee carafe on woven trivet in bright modern kitchen

Does Black Coffee Break a Fast?

Black coffee contains approximately 3-5 calories per cup. That's well below the commonly cited "50-calorie threshold" that most experts agree won't meaningfully disrupt fasting benefits.

More importantly, a 2020 study published in Current Developments in Nutrition found that drinking black coffee after a 10-hour fast did not affect triglyceride or glucose levels. The researchers measured fasting glucose before and after coffee consumption and found differences "ranging from negligible to non-significant."

Translation: black coffee doesn't trigger the metabolic responses that would break a fast. Your body stays in its fasted state.

Coffee May Actually Enhance Fasting Benefits

Here's where it gets interesting. Coffee doesn't just avoid breaking your fast, it may actually support what fasting is supposed to do.

Autophagy Enhancement

Autophagy is the cellular "cleanup" process where your body removes damaged components and recycles them. It's one of the key benefits people seek from fasting.

A significant 2014 study published in Cell Cycle demonstrated that coffee is a potent, rapid inducer of autophagy in multiple tissues:

  • Speed: Autophagy markers appeared within 1-4 hours after coffee consumption
  • Organs affected: Liver, muscle, and heart all showed increased autophagic activity
  • Duration: Effects were sustained throughout the experimental period

Here's the surprising part: both regular and decaffeinated coffee produced identical autophagy results. This means caffeine isn't responsible for the effect, it's the polyphenols, especially chlorogenic acid, that trigger autophagy.

The researchers propose that coffee's documented health benefits (reduced cancer, heart disease, and diabetes risk) may stem partly from its capacity to trigger this cellular cleanup.

Appetite Suppression

Fasting is easier when you're not hungry. Coffee helps here too.

Research from PubMed found that coffee, including decaffeinated, decreases hunger and increases PYY, a satiety hormone. Interestingly, caffeine alone (in water) had no effect on hunger hormones. The appetite-suppressing effects appear linked to coffee's polyphenols, not just the caffeine.

Metabolic Support

According to PMC research, consuming 5 cups of coffee daily was associated with 5.6% lower fasting insulin and 8.8% lower 2-hour glucose levels. Coffee appears to support the insulin sensitivity benefits that fasting aims to provide.

What About Cream, Sugar, and Butter?

This is where things get more complicated.

Sugar: Yes, It Breaks Your Fast

Any form of sugar, white sugar, brown sugar, honey, agave, flavored syrups, will break your fast. Sugar causes an insulin spike, which disrupts fat oxidation, blood sugar stability, and autophagy. Even small amounts matter.

If sweetness is non-negotiable, you're better off ending your fast and eating breakfast.

Cream and Milk: It Depends

A small amount of high-fat dairy (1 tablespoon or less) is generally considered acceptable for most intermittent fasting goals. Fats don't require significant insulin to metabolize.

The threshold: Keeping fat additions under 50 calories from non-sugary sources is widely accepted for weight management and metabolic health goals.

However: If you're fasting specifically to maximize autophagy, any calories may downregulate the process. Pure water fasting is recommended for maximum cellular cleanup.

Butter and MCT Oil (Bulletproof Coffee)

Bulletproof coffee (coffee + grass-fed butter + MCT oil) technically breaks a fast in the strictest sense, it contains significant calories.

However, MCT oil converts directly into ketones instead of glucose, keeping you in ketosis. The fat doesn't spike insulin the way carbohydrates would. For people following keto or focusing on fat adaptation, bulletproof coffee during a "fast" may support those goals.

Bottom line: If your goal is weight loss and you can stick to your eating window better with bulletproof coffee, it's probably fine. If your goal is maximum autophagy, stick to black coffee.

Person holding white Ember Coffee branded takeaway cup

Why Coffee Quality Matters More When Fasting

When you're fasting, your stomach is empty. Coffee metabolizes faster, effects are amplified, and your system is more sensitive to what you put in it.

This is when coffee quality matters most.

Mycotoxins and Contaminants

Research shows mycotoxins (mold byproducts) are found in a significant percentage of commercial coffee, estimates range from one-third to over 90% depending on sourcing and processing. While your liver can handle normal exposure, fasting on an empty stomach means direct, unbuffered contact.

Pesticides

Coffee is a heavily sprayed crop. When you're fasting, you don't have food buffering absorption. Organic certification eliminates synthetic pesticide concerns.

Stomach Comfort

Coffee stimulates gastric acid production through both caffeine and polyphenols. On an empty stomach, this can cause discomfort for some people.

What helps:

  • Dark roasts contain more N-methylpyridinium (NMP), which actually inhibits stomach acid production
  • Wet-processed, properly stored coffee has fewer mycotoxins
  • Organic certification eliminates pesticide concerns
  • Air-roasted coffee removes chaff that can contribute to stomach irritation

Practical Fasting Coffee Guidelines

Based on the research, here's what works:

What Won't Break Your Fast

  • Black coffee (any amount within reason)
  • Decaf coffee (same autophagy benefits as regular)
  • A splash of heavy cream (under 1 tbsp / 50 calories)

What Will Break Your Fast

  • Any amount of sugar
  • More than 50 calories of additives
  • Milk (contains lactose, a sugar)
  • Flavored creamers

Timing Considerations

Cleveland Clinic notes that cortisol naturally peaks around 6-8 AM. For some people, optimal first coffee is between 9:30-11:30 AM, after the natural cortisol spike subsides. But this is individual, if morning coffee works for you, the research doesn't say you're doing it wrong.

If Coffee Bothers Your Stomach

  • Try dark roast (gentler on the stomach)
  • Consider cold brew (lower titratable acidity)
  • Start with small amounts
  • Don't force it, some people genuinely don't tolerate coffee while fasting

Frequently Asked Questions

Does black coffee break intermittent fasting?

No. Black coffee contains only 3-5 calories, which is below the threshold that would disrupt fasting benefits. Research shows that black coffee doesn't affect fasting glucose or triglyceride levels. It may actually enhance fasting benefits by triggering autophagy.

Can I put cream in my coffee while fasting?

In small amounts (1 tablespoon or less), yes, for most fasting goals. Fat doesn't spike insulin significantly. However, if you're fasting specifically to maximize autophagy, any calories may reduce that benefit. Sugar and sweetened creamers will break your fast.

Does coffee help with intermittent fasting?

Yes, in multiple ways. Coffee suppresses appetite (making fasting easier), triggers autophagy (the cellular cleanup process), and may support insulin sensitivity. Research shows that both regular and decaf coffee induce autophagy within 1-4 hours of consumption.

Is decaf coffee okay during intermittent fasting?

Absolutely. Decaf provides the same autophagy benefits as regular coffee, the polyphenols (not caffeine) are responsible for this effect. Decaf also suppresses appetite similarly to regular coffee. If you're avoiding caffeine, decaf is a great fasting companion.

Does bulletproof coffee break a fast?

Technically yes, it contains significant calories from butter and MCT oil. However, because these are pure fats that don't spike insulin, bulletproof coffee keeps you in ketosis and may support fat adaptation goals. For strict autophagy benefits, stick to black coffee.

Five Ember Coffee bags on shelf below Local Air Roasted sign

The Bottom Line

Coffee and intermittent fasting work well together. Black coffee won't break your fast, may enhance autophagy, helps suppress appetite, and supports the metabolic benefits you're fasting for. The research is genuinely supportive.

What matters is keeping it simple: black or with minimal fat (no sugar), quality beans that won't irritate an empty stomach, and listening to how your body responds.

At Ember, we roast organic, air-roasted coffee that's designed to be smooth and clean, exactly what you want when drinking on an empty stomach. If you're fasting and want coffee that works with your goals, quality matters more than ever.

Shop our air-roasted coffees →

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Ongoing logistical challenges, exacerbated by fuel price hikes and labor shortages, have inflated transportation costs. The price of shipping a container of coffee has tripled since 2023, adding another layer of pressure to already strained margins. Market Speculation: As news of crop failures and potential shortages spread like wildfire, market speculators pounced. Their actions drove coffee futures to unprecedented heights, with the C-market price for Arabica coffee reaching a jaw-dropping $3.84 per pound in February 2025 – a 47-year high. The Ripple Effect Reaches Minnesota Here at Ember Coffee, nestled in the heart of Minnesota's vibrant coffee scene, we've felt the tremors of these global shifts. The impact on our operations and community has been profound: Margin Squeeze: Green coffee now accounts for a staggering 60-70% of our production costs, up from 40-50% just two years ago. This dramatic increase, coupled with rising energy and labor costs, has put immense pressure on our margins. Sourcing Struggles: Maintaining the consistent flavor profiles our customers love has become increasingly challenging. We've had to be more flexible in our sourcing, sometimes substituting origins or adjusting roast profiles to compensate for changes in bean characteristics. Pricing Predicaments: As a community-focused roaster, we're acutely aware of the impact price increases have on our customers. We've been forced to make difficult decisions about when and how to adjust our pricing to reflect the new market realities while remaining accessible to our loyal patrons. Crafting a Sustainable Future, One Bean at a Time Despite these challenges, we at Ember Coffee believe that this crisis presents an opportunity for positive change. Like the phoenix rising from the ashes, we're determined to emerge stronger and more sustainable. Here's how we're adapting: Nurturing Direct Trade Relationships: We're doubling down on our direct trade partnerships, offering long-term contracts at stable prices to our farmer partners. This approach not only secures our access to high-quality beans but also provides farmers with the financial security to invest in sustainable practices and climate adaptation measures. Diversifying Our Offerings: To offset rising costs and keep things exciting for our customers, we're expanding our product range. Limited edition micro-lots, experimental processing methods, and unique Minnesota-inspired coffee blends are just a few of the innovations we're exploring. Empowering Through Education: We believe that an informed customer is a loyal customer. We've launched a series on Roasting 101 on our YouTube site, and we're planning a Coffee 101 cupping sessions at our Big Lake roastery. These programs help our community understand the complexities of coffee production and pricing, fostering a deeper appreciation for the craft behind each cup. The Power of the Minnesota Coffee Lover As we navigate these challenges, the support and understanding of our customers are more crucial than ever. Here's how Minnesota coffee enthusiasts can contribute to a more sustainable coffee ecosystem: Embrace Transparency: We encourage our customers to ask questions about pricing, sourcing, and roasting practices. Understanding the true cost of producing exceptional coffee can help justify price adjustments when necessary. Value Quality Over Quantity: By choosing to invest in higher-quality, ethically sourced coffee, consumers can help support fair wages for farmers and sustainable agricultural practices. Support Local Roasters: Minnesota's local roasters, like Ember Coffee, are deeply invested in our communities. By choosing local over national chains, consumers help keep money circulating in the local economy and support businesses that prioritize sustainability and ethical sourcing. Experiment with Brewing Methods: Different brewing methods can extract unique flavors from coffee beans. By exploring various brewing techniques, consumers can maximize the value and enjoyment they get from each bag of coffee. Envisioning a Brighter Future for Minnesota Coffee As we look to the horizon, we see challenges, but also immense potential. Our vision for the future of specialty coffee in Minnesota is one of resilience, innovation, and community: A More Resilient Supply Chain: We're exploring collaborations with other Minnesota roasters to potentially secure better prices and more stable supply chains through collective purchasing power. Increased Local Collaboration: We envision a future where coffee is increasingly integrated into Minnesota's local food scene. Imagine coffee-infused craft beers, chocolate truffles featuring our single-origin roasts, or seasonal menus at local restaurants built around coffee pairings. Innovation in Sustainability: We're investing in research on more sustainable packaging options and exploring ways to upcycle coffee chaff and other by-products of the roasting process. Our goal is to minimize our environmental impact while maximizing the value we create. A More Educated Consumer Base: Through continued education efforts, we aim to cultivate a community of coffee enthusiasts who appreciate the craftsmanship behind every cup and understand the global impact of their purchasing decisions. Conclusion: United in Our Love for Great Coffee As the aroma of freshly roasted coffee continues to fill our roastery, we're reminded of why we do what we do. The current coffee price crisis is undoubtedly one of the most significant challenges our industry has faced in decades. However, at Ember Coffee, we believe that by staying true to our values of quality, sustainability, and community, we can not only weather this storm but emerge stronger on the other side. To our loyal customers and coffee lovers across Minnesota: your support during these turbulent times means more than you know. Every bag of Ember Coffee you purchase, every latte you enjoy in our cafe, is a vote for a more sustainable and equitable coffee future. As we navigate these uncharted waters, we remain committed to transparency, quality, and the relentless pursuit of the perfect cup. Together, we can ensure that Minnesota remains a beacon of excellence in the world of specialty coffee, no matter what challenges lie ahead. Thank you for being part of our journey, for your understanding during these difficult times, and for your unwavering love of great coffee. Here's to many more shared moments over a steaming cup of Minnesota's finest brew. Warmly,The Ember Coffee Team
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