How to Choose the Best Coffee Creamer for Intermittent Fasting

There are many ways to enjoy your morning cup of joe, but not all are healthy. Read my tips to help you choose the best coffee creamer for intermittent fasting, and then learn what types of creamers I favor.

6 Tips to Choose the Best Coffee Creamer for Intermittent Fasting

The purpose of this post is not to go through a list of brands to pick or avoid. Instead, the following tips will guide you when you pick a coffee creamer to drink during your fasting window when intermittent fasting. Read your labels!

1. Limit the Number of Carbs

You want to be on the lookout for carbs when picking your coffee creamer for intermittent fasting. The purpose of intermittent fasting to reach your health and weight loss goals isn’t just to reduce your number of calories. Instead, it is to gain metabolic flexibility. Metabolic flexibility is key when it comes to gaining true food freedom. Furthermore, it will enable you to listen to your body as you learn your true hunger cues.

What Is Metabolic Flexibility?

Metabolic flexibility is the ability to switch from glucose to ketones for fuel with ease. Most of us are accustomed to eating frequently. We have trained our bodies to need a constant supply of glucose. On top o that, since our bodies frequently need to produce insulin, most of us become insulin resistant as we age. Insulin resistance is a common cause of sugar cravings.

How Limiting Carbs in Your Coffee Creamer Improves Metabolic Flexibility

One of the reasons intermittent fasting is effective for helping you gain metabolic flexibility is that as you go without food, your body runs out of stored glucose or glycogen. That usually happens after fasting for about 12 hours, when your body uses fat cells to produce ketones. Adding carbs to your coffee will supply glucose and cause your body to produce insulin. You want to avoid both.

Want to learn more about how to use intermittent fasting for metabolic flexibility? Read Ultimate Guide to Intermittent Fasting for Weight Loss.

Moreover, check out my 30-Day Intermittent Fasting Transformation.

intermittent fasting for weight loss for women

2. Pick Something Simple

Typically, the best coffee creamer for intermittent fasting contains very few ingredients. If you purchase your coffee creamer, pick something with simple ingredients you could recreate at home.

3. Go Organic

Organic is always best. I know sometimes, you have to pick your organics because the price of food can be prohibitive. Just do what you can, but consider your organic options.

4. Look for Non-GMO Ingredients

When it comes to non-GMO products, you will find that the label is often used as a marketing scheme. Many products that are labeled non-GMO are never GMO. However, there are some GMO ingredients you may find in your coffee creamer:

  • soybean oil
  • cottonseed oil
  • canola oil
  • sugar beets (to make granulated sugar)

The long-term health consequences of eating GMO foods are not known. Moreover, GMO crops have increased the use of herbicides and pesticides.

5. Avoid Artificial Sweeteners

Artificial sweeteners are chemicals added to foods to make them taste sweet. These chemicals have a molecular structure similar enough to sugar that your taste buds will recognize as sweet but different enough that your body can’t break them down.

The two most common artificial sweeteners in coffee creamers are aspartame and sucralose.

6. Try Adding Flavors to Your Coffee

Coffee creamers are popular because they are an easy way to add more flavor to your coffee, often without using dairy products (as many people find that they don’t do well with dairy products). However, some straightforward ways exist to level up your coffee without purchasing coffee creamers. Adding flavors is one of those (and I will give you more ideas in the next section). Some excellent flavor options are vanilla, cinnamon, and salt.

My Favorite Coffee Creamer Ingredients When Fasting

Technically, you break a fast anytime you add something with calories to your coffee. However, you may add some coffee creamer without inhibiting the metabolic benefits. What does this mean? My best coffee creamers for intermittent fasting typically won’t raise your blood glucose level or lower your ketone levels. In the same vein, it won’t elicit an insulin response. Consider the following seven ingredients when picking the best coffee creamer for intermittent fasting.

Heavy Cream

I know whipping cream (35%) isn’t typically what people put in their coffee. Most of you probably favor half-and-half (10%) or table cream (18%). And that’s Ok! You can probably use half-and-half cream in your coffee without losing the metabolic benefits of intermittent fasting, but try whipping cream! You won’t need to put as much in your coffee; the higher fat content will complement your keto or bulletproof coffee. Read Bulletproof Coffee and Intermittent Fasting: How Does It Work?

Full-Fat Coconut Milk Or Coconut Cream

If dairy-sensitive, coconut cream or full-fat coconut milk is a good alternative. I don’t do well with too much dairy myself. Sometimes, I use dairy and take breaks if I notice it affects me. Canned coconut milk can be a delicious substitute. However, I have two recommendations: check your coconut milk’s ingredients and texture. Some brands are chunky rather than nice and smooth and don’t lend themselves well to coffee.

Coconut Milk Ingredients

First, be aware that full-fat coconut milk usually comes in a can. Carton coconut milk is typically not full-fat; it is watered down.

Here are some common ingredients you will see in your canned coconut milk:

  • Guar gum: guar gum is a thickening agent made from legumes called guar beans.
  • Polysorbate: polysorbate is an emulsifier and stabilizer.
  • Carboxy methyl cellulose: carboxy methyl cellulose is a thickener.

I prefer brands that contain only guar gum because I would rather avoid chemical additives, but the choice is yours.

Fats Like Butter, Ghee, Coconut Oil, and MCT Oil

I love making keto coffees once in a while. It makes me feel fuller longer, and I also notice I feel more energetic occasionally. Moreover, did you know ghee feeds your good gut bacteria? It contains butyrate (or butyric acid), which contributes to healing leaky gut. Read Make This Delicious Keto Coffee Every Morning To Boost Your Fasting Results for my favorite recipes.

Stevia or Monk Fruit

Stevia and monk fruit will not break your fast. It doesn’t contain carbs or protein and doesn’t cause an insulin response. Read What Breaks a Fast and What Doesn’t: An Indispensable Guide for more info.


Cacao powder can give you that mocha flavor in your coffee. It is an excellent addition to experiment with the best coffee creamer for intermittent fasting. Moreover, it offers many health benefits, like improving blood sugar and mood.


Cinnamon is another food that helps stabilize your blood sugar and reduce food cravings. You may enjoy its flavor in your coffee.


Last but not least, vanilla! Vanilla is a typical coffee flavor; many coffee creamers include it in the ingredient list. I like it in my bulletproof coffee.

Best Coffee Creamer for Intermittent Fasting Video

In Summary

Whether you purchase your coffee creamer for intermittent fasting or make it yourself, the basic guidelines remain the same: avoid carbs, favor fats, and select ingredients that are as natural as possible. Enjoy!