Can I drink matcha with milk while intermittent fasting? The simple answer
The simple answer is no, you should not drink matcha with milk during your fasting window if your goal is to maintain a fasted state. The addition of milk, whether dairy or plant-based, introduces calories from carbohydrates, fats, and protein. The fundamental principle of intermittent fasting is to keep caloric intake at zero or very low during the fasting period to promote metabolic switching, a state where your body shifts from burning sugar for fuel to burning stored fat. By consuming calories from milk, you signal to your body that a meal is being consumed, which triggers an insulin response and ends the fasted state.
The caloric reality of a matcha latte
While plain matcha powder mixed with hot water contains a negligible amount of calories (typically under 5 per serving), a matcha latte tells a different story. The caloric content can vary widely depending on the type of milk and any added sweeteners. For example:
- 2% Dairy Milk Latte: An 8-ounce latte can contain approximately 120-150 calories, with most of them coming from the milk itself.
- Oat Milk Latte: A similar serving size made with oat milk can range from 120-160 calories, as oat milk tends to be higher in carbohydrates than other plant-based options.
- Unsweetened Almond Milk Latte: This is a lower-calorie option, typically between 50-70 calories for 8 ounces, but it still contains enough calories to break a strict fast.
Even small amounts of calories can be enough to interfere with the metabolic process of fasting, especially if your goals include autophagy, the cellular cleanup process that is enhanced by longer fasting periods.
Why plain matcha is a better fasting companion
Plain matcha, consisting of just the powder and water, is a fantastic beverage to include in your fasting routine. It is virtually calorie-free and offers a host of benefits that can actually enhance your fasting experience:
- Appetite Suppression: The combination of caffeine and the amino acid L-theanine in matcha helps to curb hunger and reduce cravings, which can make it easier to get through your fasting window.
- Sustained Energy: Unlike the rapid spike and crash associated with coffee, the L-theanine in matcha slows the absorption of caffeine. This provides a gentle, sustained energy boost and promotes calm alertness, helping you avoid jitters and brain fog.
- Supports Fat Burning: Matcha is rich in catechins, particularly EGCG, which can boost your metabolism and support fat oxidation. This aligns perfectly with the goals of intermittent fasting.
- Antioxidant Power: Matcha is packed with antioxidants, which can help reduce oxidative stress and inflammation, further amplifying the health benefits of fasting.
Comparison table: Matcha with milk vs. plain matcha during fasting
| Feature | Matcha with Milk (Latte) | Plain Matcha (with water) |
|---|---|---|
| Calories | High (50-300+ kcal depending on milk/sweetener) | Negligible (Under 5 kcal) |
| Breaks Fast | Yes, due to caloric content | No, it is fasting-safe |
| Insulin Response | Triggers an insulin spike | Does not trigger an insulin response |
| Fat Burning | May hinder fat-burning pathways | Enhances fat-burning potential |
| Autophagy | Disrupts cellular cleanup processes | Supports cellular cleanup (autophagy) |
| Energy | Energy can be followed by a crash | Provides calm, sustained energy |
How to make a fasting-safe matcha
Preparing a fasting-friendly matcha is simple and quick. For best results, use a high-quality ceremonial-grade matcha powder, which often has a smoother, less bitter flavor.
- Sift about 1 teaspoon of matcha powder into a bowl to remove any clumps.
- Heat 2-3 ounces of water to just below boiling (around 175°F or 80°C) to avoid damaging the delicate compounds.
- Add a small amount of the hot water to the powder and whisk until a smooth paste forms.
- Pour in the rest of the hot water and whisk in a quick zig-zag motion until a frothy layer forms on top.
- Enjoy immediately. For a cooler alternative, use cold water and an ice shaker or blender to create a simple, fasting-safe iced matcha.
Other considerations for your fasting routine
While plain matcha is an excellent addition, remember that successful intermittent fasting involves more than just a single beverage choice. Here are some other important points to consider:
- Stay Hydrated: Fasting can lead to dehydration. Beyond plain matcha, stick to water, sparkling water, and other calorie-free, unsweetened beverages.
- Listen to Your Body: If drinking matcha on an empty stomach causes nausea or discomfort, consider waiting until your eating window to enjoy it.
- Electrolyte Balance: For longer fasts, a pinch of high-quality sea salt in your water can help maintain electrolyte balance without breaking your fast.
- Focus on Whole Foods During Eating Windows: To maximize the health benefits of intermittent fasting, prioritize nutritious whole foods during your eating periods. This helps prevent overeating and ensures you're getting essential nutrients.
- Consult a Professional: It is always wise to consult with a healthcare professional before starting any new dietary regimen, especially if you have underlying health conditions.
Conclusion
While a creamy matcha latte is a delicious indulgence, the simple fact is that adding milk will break your intermittent fast due to the caloric content. To reap the synergistic benefits of both matcha and intermittent fasting—including enhanced energy, focus, and fat-burning potential—it is crucial to consume pure, unsweetened matcha with water during your fasting window. Save the milk-based lattes and other high-calorie variations for your eating period to keep your fasting goals on track. Embracing plain matcha as a fasting companion can provide a significant boost to your routine without compromising the metabolic state you are working to achieve.
