Fasting Teas: Benefits, Risks & Safe Intermittent Fasting

Does Tea Break a Fast?

Intermittent fasting has become an increasingly popular approach to weight loss and health in recent years. The basic premise involves alternating between periods of fasting and eating. Many people find intermittent fasting to be an effective and sustainable way to lose weight and improve biomarkers of health.

However, one common question that arises is whether consuming tea during your fasting periods will break your fast. This article will take an in-depth look at whether the various types of tea break a fast and provide some guidance on how to incorporate tea into an intermittent fasting plan.

Overview of Intermittent Fasting

Intermittent fasting involves alternating between periods of fasting and eating. Rather than restricting what foods you eat, it focuses on when you eat them. Some popular approaches include:

• 16/8 method: Fast for 16 hours per day and restrict eating to an 8-hour window.
• 5:2 diet: Eat normally 5 days per week and limit calories to 500-600 on 2 days.
• Alternate day fasting: Fast every other day.
• The Warrior Diet: Eat small amounts of raw fruit and vegetables during the day and one large meal at night.
• Periodic fasting: Engage in 24-48 hour fasting periods 1-2 times per week.

Studies show that intermittent fasting may aid weight loss, reduce inflammation, improve cardiovascular health markers and enhance brain function.

When you are in the fasting period, consuming calories from foods or beverages typically breaks the fast and blunts some of these health benefits. But what about zero-calorie beverages like tea?

Does Tea Break a Fast?

The primary reason that foods and caloric beverages are thought to break a fast is because they elicit a metabolic response that may counteract some of the benefits of fasting.

However, there is no definitive scientific consensus on whether zero-calorie beverages like tea actually break a fast in humans. Based on the limited research available, most sources agree that unsweetened tea does not break a fast.

Animal Studies

Most of the evidence on this topic comes from animal studies. For example, one study in rats found that consuming black coffee during a fast increased metabolic rate but did not suppress the key metabolic benefits of fasting.

Tea contains caffeine like coffee but generally less per cup, so it’s possible that it may have an even smaller impact. However, controlled studies are needed.

Human Studies

Unfortunately, very few quality studies have looked at this in humans directly. One small study found that consuming zero-calorie diet soda did not alter the metabolic benefits of fasting.

Although more research is needed, the current evidence suggests that unsweetened tea does not have a significant impact on fasting.

Does Green Tea Break a Fast?

Green tea is made from unfermented tea leaves and is one of the least processed types of tea. It contains a moderate amount of caffeine as well as several plant compounds such as lutein, quercetin and polyphenols.

There is no research available on green tea and fasting specifically. However, since it’s low in calories and rich in antioxidants, it’s unlikely that it would break your fast.

Keep in mind that adding milk, cream, sugar or other caloric add-ins can change this. To keep your fast, opt for plain green tea without any sweeteners or add-ins.

Does Black Tea Break a Fast?

Black tea is made from leaves that have been fully fermented. It’s one of the most commonly consumed types of tea worldwide.

As with green tea, no human studies have looked specifically at the effects of black tea on fasting. However, given its minimal calorie content, black tea is unlikely to diminish the benefits of fasting as long as no sweeteners or milks are added.

Does Chai Tea Break a Fast?

Chai tea is a fragrant, spicy tea made with a blend of spices like cardamom, cinnamon, ginger, black pepper and cloves. It’s traditionally brewed with milk and sugar, which would break a fast due to the calories and nutrients.

If plain, unsweetened chai tea concentrate is diluted in water instead of milk and served without added sugar or honey, it’s less likely to influence fasting. Still, research has not confirmed whether it would have a small, negligible impact. To be on the safe side, you may want to limit or avoid chai tea during fasting windows.

Does Bulletproof Tea Break a Fast?

Bulletproof tea refers to tea blended with ingredients like grass-fed butter and medium-chain triglyceride (MCT) oil. This combination results in a high-fat, high-calorie beverage.

While some suggest that bulletproof tea does not break a fast due to the unique qualities of MCT oil, there are no studies to support this. Consuming calories from fat is likely to stimulate digestion, end ketosis and interrupt autophagy.

For these reasons, bulletproof tea would technically break a fast and should not be consumed during fasting periods.

Teas for Fasting

No foods or beverages are required to make intermittent fasting work. You can fast using just water if you prefer.

That being said, turning to low-calorie teas may help support fasting and provide antioxidants, fluid and other beneficial compounds.

Some teas to consider drinking during fasting windows include:

• Green tea
• Black tea
• Rooibos tea
• Ginger tea
• Hibiscus tea
• Peppermint tea
• Turmeric tea

Opt for plain, unsweetened varieties without milk, cream or sweeteners like sugar, honey or stevia to prevent breaking your fast.

Potential Benefits

Here are a few of the main benefits that drinking tea may offer during fasting periods:

May Support Metabolism

Many teas like green and black tea contain caffeine, a stimulant that has been shown to support metabolism and promote fat burning.

One study in 15 men demonstrated that increased caffeine intake enhanced fat burning. Drinking tea could provide a mild boost in metabolic rate to help you burn extra fat when fasting.

Rich in Antioxidants

Tea leaves are packed with antioxidants, including polyphenols, flavonoids and catechins. These compounds help neutralize harmful free radicals to protect against chronic disease.

Fasting may promote oxidative stress. The antioxidants in tea may help counteract this to reduce inflammation and prevent damage to cells.

May Boost Ketosis

Some research suggests that certain compounds in tea like polyphenols could help increase ketone levels to enhance fat burning and weight loss.

One study in mice with obesity found that supplementing with tea polyphenols increased blood ketone levels and improved several other markers related to fat burning.

Contains Zero Calories

Plain tea contains minimal calories, making it an ideal choice during fasting periods to help satisfy hunger without adding extra calories.

Swapping out higher calorie beverages like juice or soda with tea is an easy way to cut extra calories and optimize your fast.

Easy Way to Stay Hydrated

Dehydration is a common side effect of fasting. Drinking tea is an easy way to increase fluid intake and stay hydrated.

Proper hydration is critical to prevent issues like constipation, fatigue, dizziness and headaches during fasting.

How to Drink Tea While Fasting

There are plenty of options for how to incorporate tea into your intermittent fasting plan:

• Drink it during your fasting window instead of water or other zero-calorie beverages like black coffee.
• Consume it between meals on fasting days.
• Use it when hunger strikes to help suppress appetite.
• Brew a large batch in the morning to sip throughout the day while fasting.
• Drink it during periods of prolonged fasting for hydration and a boost in antioxidants.

However, to prevent breaking your fast, be sure to enjoy your tea plain without added sweeteners, milk or cream.

Types to Avoid

Some types of tea may be more likely to break your fast than others. Teas to avoid include:

• Sweet tea
• Bottled tea drinks
• Tea with added sugar, honey, stevia or artificial sweeteners
• Tea lattes
• Bubble tea
• Chai tea prepared with milk
• Any tea with calories from mix-ins like milk, lemon juice or sweeteners

Drink these tea varieties in moderation or avoid them during your fasting periods to get the most from your fast.

Safety and Side Effects

Although tea is generally safe to consume for most people, there are some drawbacks to consider:

• Caffeine content: Excess intake may cause jitteriness, anxiety, headaches or sleeping issues in some people.
• Polyphenols may bind minerals: Polyphenols may impair the absorption of iron and other minerals. This could be problematic for those who are deficient.
• Contains oxalates: Oxalates can contribute to kidney stones in those prone to them.
• Blood pressure: The caffeine in tea could increase blood pressure in some individuals. Those with high blood pressure may need to moderate intake.
• Blood sugar: Some animal studies suggest compounds in tea may lower blood sugar. Those with diabetes should monitor blood sugar carefully when drinking tea.

In moderation, tea can be safely enjoyed as part of an intermittent fasting regimen for most people. However, those with medical conditions or on medication may want to check with a doctor first.

FAQ

Can you drink tea while intermittent fasting?

Yes, most types of plain, unsweetened tea can be consumed during intermittent fasting without breaking your fast. Green tea, black tea, oolong tea and herbal teas are good options.

Does tea end autophagy?

Autophagy is a process of cellular renewal stimulated by fasting. There is no evidence that unsweetened tea harms autophagy. Tea may even enhance it thanks to antioxidant and anti-inflammatory compounds.

Should you drink tea while water fasting?

Tea can help provide antioxidants and flavor without calories or sweeteners during a water fast. This makes it a safe beverage to consume during water fasting periods.

Can you put stevia in tea while fasting?

Stevia is a popular zero-calorie sweetener, but it does elicit a sweet taste and small metabolic response. It’s best to avoid adding stevia or any other sweeteners to tea while fasting.

Does tea spike insulin?

Pure, unsweetened tea does not spike blood sugar or insulin in humans. However, tea consumption may impair insulin sensitivity at extremely high intakes above 15 cups per day.

The Bottom Line

Tea is unlikely to diminish the beneficial effects of fasting based on the available research. Drinking unsweetened green tea, black tea, herbal tea and other varieties will allow you to remain in a fasted state.

Enjoy plain teas as needed for hydration, antioxidants and light caffeine stimulation during intermittent fasting. Avoid sweetened varieties to prevent interrupting ketosis and autophagy.

Pair your favorite teas with a healthy intermittent fasting protocol to better support weight control, fat burning, detoxification, cellular repair and more.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.