Can I have tea without sugar during intermittent fasting?

December 31, 2025 •

4 min read

Research has consistently shown that zero-calorie beverages, such as plain black coffee or tea, are acceptable during intermittent fasting periods because they do not trigger an insulin response. The key is ensuring no calorific additives are included, allowing you to stay hydrated and potentially enhance your fasting experience.

Quick Summary

Drinking plain, unsweetened tea is generally safe and beneficial during intermittent fasting as it does not break your fast. Various teas, including green, black, and herbal, can support hydration, suppress appetite, and provide antioxidants while fasting. Avoid adding sugar, milk, or sweeteners, as these contain calories and can interrupt the fasting state.

Key Points

Plain Tea is Safe: Drinking plain black, green, or herbal tea without any sugar or additives will not break a fast.
Avoid All Sweeteners: Any form of sugar, honey, agave, or even some artificial sweeteners can spike insulin and disrupt the fasting process.
Check for Hidden Ingredients: Pre-packaged and flavored teas can contain hidden sugars or fruit pieces that will break your fast. Stick to simple, pure tea.
Supports Fasting Goals: Unsweetened tea can help with hydration, suppress appetite, and boost metabolism, making fasting more manageable and effective.
Herbal Teas are Caffeine-Free: For evening or caffeine-sensitive fasters, herbal teas like chamomile or peppermint are excellent options.
Boosts Antioxidants: Many teas are rich in antioxidants, which provide additional health benefits during your fasting window.

Can You Drink Unsweetened Tea While Fasting?

Yes, absolutely. Drinking plain, unsweetened tea is one of the most common and acceptable practices during the fasting window of an intermittent fasting protocol. The fundamental rule of most fasting methods is to avoid consuming calories or anything that could significantly spike insulin levels. A plain cup of tea, with its negligible caloric content, adheres perfectly to this principle, allowing you to enjoy a flavorful, hydrating beverage without breaking your fast. This makes it a great alternative for those who find drinking only water for extended periods difficult.

Benefits of Drinking Tea While Fasting

Integrating plain tea into your fasting routine offers several potential health advantages beyond just staying hydrated:

Enhanced Metabolic Function: Certain teas, particularly green tea, contain catechins like EGCG, which may help boost metabolism and promote fat burning. This can complement the metabolic switch from glucose to fat that occurs during fasting.
Appetite Suppression: Many find that sipping on a warm or flavorful beverage like tea can help curb hunger pangs and cravings during the fasting period, making it easier to stick to their schedule.
Rich in Antioxidants: Teas, both green and black, are packed with antioxidants called polyphenols, which help fight inflammation and reduce oxidative stress in the body.
Improved Brain Function: The combination of caffeine and L-theanine in teas like green tea can improve focus, alertness, and mood, providing a gentle energy lift during a fast without causing jitters.
Digestive Support: Herbal teas like ginger or peppermint can help soothe the digestive system, which is particularly beneficial if you experience any mild stomach discomfort during your fasting window.

Which Teas are Best for Intermittent Fasting?

Different types of plain, unsweetened tea are suitable for fasting. The best choice often depends on your personal taste and how your body reacts to caffeine.

Green Tea: An excellent choice for fasting due to its potent antioxidant profile and metabolism-boosting catechins.
Black Tea: A higher caffeine content makes it a good option for a morning energy boost. Ensure it is plain with no milk or sugar.
Herbal Tea: Caffeine-free herbal options like chamomile, peppermint, rooibos, and ginger are great for evening sips or for those sensitive to caffeine. They offer hydration and various soothing properties.
White Tea: Minimally processed and low in caffeine, white tea is a gentle option rich in antioxidants.

How to Prepare Tea for Your Fast

To ensure your tea doesn't break your fast, remember the golden rule: keep it plain. Here are some key considerations:

Brewing: Use loose-leaf tea or standard tea bags. Avoid "latte mixes" or pre-sweetened bottled teas, which often contain hidden sugars.
Additives: Do not add sugar, honey, agave, or any sweeteners that contain calories.
Artificial Sweeteners: While many artificial sweeteners are calorie-free, some can still trigger an insulin response in certain individuals, potentially disrupting the fasting process. It is safest to avoid them if your primary goal is metabolic health.
Milk or Creamers: Dairy and non-dairy milks all contain calories and will break your fast. Stick to plain brewed tea.
Flavors: Adding a squeeze of lemon or a slice of ginger is generally acceptable, as the calorie count is negligible and won't disrupt your fast.

Fasting with Tea: A Comparison Table


Feature	Plain Tea (during fast)	Sweetened Tea (breaks fast)
Calories	Negligible (1-3 calories per cup)	High (can exceed 80+ calories)
Effect on Fast	Maintains fasted state	Breaks fast immediately
Metabolic State	Supports ketosis and fat burning	Shifts metabolism back to burning glucose
Insulin Response	None or minimal	Triggers an insulin spike
Goal Compatibility	Supports weight loss and metabolic health	Counteracts fasting benefits
Benefits	Hydration, appetite suppression, antioxidants	Primarily a source of sugar and calories

Avoiding Hidden Fast-Breakers

It's important to be vigilant about what's in your tea. Many pre-packaged or store-bought teas, especially flavored varieties, can contain hidden sugars or additives. Always check the ingredients list. Common culprits include fruit pieces, flavorings, and sweeteners that are added during the manufacturing process. Your best bet is to brew tea from plain loose leaves or simple tea bags. For example, a matcha latte mix often includes milk powder and sugar, while pure, high-quality matcha powder is acceptable.

Conclusion

For those practicing intermittent fasting, drinking plain, unsweetened tea is not only permissible but can also be a valuable tool to support your health goals. It provides a hydrating, flavorful option that can help manage hunger and contribute beneficial antioxidants and metabolic support without breaking your fast. By avoiding calorific additives like sugar, milk, and certain artificial sweeteners, you can enjoy a variety of teas while staying on track with your fasting regimen. Always opt for simplicity and pure ingredients to reap the full benefits.

Learn more about the benefits of intermittent fasting at Johns Hopkins Medicine

Frequently Asked Questions

No, you cannot have tea with milk during intermittent fasting, as milk contains calories and protein that will break your fast and trigger an insulin response.

No, a small squeeze of lemon to your tea is generally fine. The caloric content is negligible and is not enough to break a fast for most people.

Yes, unsweetened herbal teas like chamomile, ginger, and peppermint are excellent choices during your fasting window, as they contain no calories and can aid digestion or relaxation.

While calorie-free, some artificial sweeteners can still trigger an insulin response in certain individuals, which could disrupt the fast. For best results, it is safest to avoid them.

Green tea is often recommended for its metabolic benefits, but black, white, oolong, and herbal teas are also great choices as long as they are unsweetened and plain.

Most bottled iced teas, especially those that are sweetened, contain sugar and calories that will break your fast. Always check the ingredients and nutritional information.

Yes, drinking tea can be an effective strategy to help curb hunger pangs. The warmth and flavor can provide a sense of fullness and satisfaction during your fasting period.