What is Almond Milk? | Does almond milk break a fast? | When can you choose Almond Milk for Fasting | Sweetened Almond milk Vs Unsweeten Almond Milk | How Much Almond Milk Can Be Consumed During a Fast? | Can Almond Milk be Consumed During Keto Fasting | Alternatives to Almond Milk
Plating up your fasting menu can be quite challenging. That’s because you may have too few or too many options to fit your fasting method.
Of late, the vegan switch to milk has brought up various options that can be used as a substitute for animal-derived milk. One such variant that many people swear by is almond milk. While several health enthusiasts have started including it in their regular diet, what about those on a fasting routine? Can this milk be adopted in their fasting menu? Let’s find out more about the role and impact of almond milk in fasting and answer questions such as ‘Does almond milk break a fast?’
So, if you are seeking answers to using almond milk in your IF routine, this blog can help you find all the necessary information.
What is Almond Milk?
Almond milk is a milk produced by almond nuts, thereby making it popular among vegans as an animal milk substitute. As is expected, it has a nutty flavor. People with lactose intolerance also prefer it for obvious reasons. Unlike dairy products, almond milk is low in saturated fat and doesn’t contain cholesterol. (1)
You can buy almond milk from the market in sweetened as well as unsweetened form. Further, the sweeter variety comes in various flavors. The store-bought almond milk is also fortified by adding vitamins and minerals to make it nutritionally rich.
Does Almond Milk Break a Fast?
If you are someone who prefers having almond milk and practices intermittent fasting, you might wonder, “Will almond milk break a fast?” To answer this question, let’s first understand more about almond milk and its role in our diet. We’ll then see how having almond milk can impact our fast.
Almond milk can easily be prepared at home by first grinding almonds in a mixer and then adding water to them. It is not a zero-calorie food, however, it has fewer calories when compared to cow milk or soy milk. A cup of unsweetened almond milk has about 30-50 kcal. At the same time, it is a rich source of potassium, sodium, calcium, and other micronutrients such as Vitamin E and magnesium. (2)
Intermittent fasting is one of the most popular fasting methods today. Since this fasting type does not recommend specific dietary inclusions and restrictions, people can choose the food they like. The only thing to follow is to not eat foods and drinks with calories during the fasting window. That is why people who love almond milk or those who want to include it due to its nutrition profile want to understand does almond milk breaks intermittent fasting.
To answer this question, we have to first understand which foods are ok to be included in IF diet and the ones which do not make the cut. This is dependent on whether the food item is calorie-free and how it impacts the IF.
When you are following intermittent fasting, consuming any calorie-containing food or beverage during your fasting window will break your fast. Although almond milk is low in calorie count, having it during the fasting window will break your fast.
Hence, even though almond milk has high nutritional value, taking it during the fasting window will not allow you to reap fasting benefits.
When can you choose Almond Milk for Fasting
Almond milk does have some calories, but it does not have any significant impact on your insulin levels. This is because it has a low glycemic index and has less than 2 grams of carbohydrates. In fact, research studies say that almond milk increases insulin sensitivity in your body and reduces serum cholesterol. (3)
This means you can consider adding almond milk to your fasting routine if:
- Your fasting regime allows the consumption of some calories. When compared to other milk sources, almond milk can be a better choice.
- Make sure you choose unsweetened almond milk to avoid any negative impact on your fasting goals.
Sweetened Almond milk Vs Unsweeten Almond Milk
Although during intermittent fasting you are allowed to make your own food choices, it is essential to know that all the almond milk you get in the market are not the same. The unsweetened form is low on calories and has low carbs, but the sweetened form might contain added sugars that might significantly affect your fasting.
When you are on a weight loss journey reducing the intake of sugar should be on your priority list. Sweetened almond milk not only contains added sugar, it may also have thickening agents, such as carrageenan, that may cause digestive problems. (4)
Unsweetened from of almond milk is not only low on calories, it also carries several health benefits. It is a rich source of antioxidants that can help your body fight against free radicals. It is also a natural source of calcium, selenium, vitamin E, potassium, zinc, etc.
When buying your almond milk, read the label and avoid brands with preservatives or additives.
How Much Almond Milk Can Be Consumed During a Fast?
The answer to this solely rests with your chosen kind of fast. That’s because some modified fasting methods may allow you to consume a certain amount of calories or nutrients. For instance, if you are on a calorie-restriction diet and not on a water fast, you may include a small amount of almond milk, which could be acceptable. However, in such cases, it is best to measure your recommended portion size before adding it to your diet. If you are unsure about the consumable quantity, consult a professional dietician.
If you are someone who enjoys drinking tea or coffee but wants to limit your calorie consumption on your chosen diet plan, you can use almond milk creamer instead of dairy or other heavy creamers in your beverage as it may not impact your calorie intake significantly.
Can Almond Milk be Consumed During Keto Fasting
We discussed that drinking almond milk during water or intermittent fasting can break your fast, but what about its impact on a Keto diet? Let’s understand it!
Almond milk can make a good choice for those on a ketogenic diet. The reason is its low carb content. So, if you are looking for nutritious yet low-carbohydrate milk sources for your keto diet, you may opt for unsweetened almond milk. Also, this plant-based milk contains healthy fats, which are essential for your keto meal plan. The fat from almond milk can keep you satiated for a long time, curbing unwanted cravings and helping you stick to your fasting schedule.
Alternatives to Almond Milk
To ensure the maximum benefits from fasting, you can have water, black coffee, or herbal teas as beverage replacements. All of these contain zero calories and can be safely consumed without the fear of breaking a fast. But do not add any sugars or creamers that have calories.
Creamed coffee or tea can break your fast, even if you use almond milk as the creamer. Although these beverages may not be as nutritious as almond milk, these are the best zero-calorie options.
If you are a vegan, you can also try coconut milk, soy milk, or rice milk as alternatives to almond milk. But we do not advise including them in your fasting routine as these are not calorie-free. While coconut milk can add about 45Kcal, rice milk provides approximately 130Kcal, and soy milk contains around 95Kcal. Among these, soy milk is the richest source of protein.
How do you Incorporate Almond Milk into your Fasting Schedule?
If you want to add almond milk to the eating window of your IF routine, here’s how you can do it.
- Choose unsweetened almond milk, which has the least calories and provides the maximum nutrition to the body.
- Read the fine print on the ingredients label of the chosen almond milk brand to ensure it does not contain any additives, preservatives, or artificial sweeteners.
- You can opt for almond milk fortified with essential minerals and vitamins to support your overall nutritional needs and weight loss goals.
- Do not overindulge. Not only for almond milk but for every food, the optimal intake is the key. A cup of almond milk is great; a liter of milk is not.
FAQs
Can I drink flavored almond milk while fasting?
You can drink flavored almond milk during fasting, provided it does not add extra calories beyond what is allowed in your chosen fasting method. As flavored almond milk may contain sweeteners or calories, it could break your fast. Hence, always read the label to check flavoring and sweetener details to ensure the milk is fasting-friendly and does not add unnecessary calories.
Can almond milk cause allergies?
Almond milk can cause allergies to individuals who are allergic to nuts. Such people are advised not to include it in their regular or fasting diet.
Can almond milk help me lose weight?
Almond milk can be a good option for people aiming to lose weight as a replacement for animal milk. A serving of almond milk may contain approximately 35 Kcal, whereas cow milk is 109. Just make sure you select unsweetened almond milk for best results.
Does drinking almond milk restrict the benefits of intermittent fasting?
While drinking almond milk during your non-feeding period of intermittent fasting can break your fast, it does not harm when you add it to your eating window. Although in minimal amounts, almond milk contains calories that can cause a spike in your insulin levels and disrupt your fasting state during the non-eating intermittent fasting period. However, if you are on a weight loss journey, it is better to choose unsweetened almond milk if you wish to include it in your feeding window.
Concluding Thoughts
Irrespective of your fasting routine it is essential to make informed food choices to achieve optimal health benefits. Any caloric food or beverage if consumed, can disrupt your body’s fasting condition.
If you are following any intermittent fasting schedule or water fasting it’s advised to consume a lot of water during the fasting window. Relying solely on almond milk fasting may not be the right choice.
As a calorie-free drink, water is the best choice to keep you hydrated throughout your fasting duration. However, consuming tea, coffee, and any low-calorie sweeteners can result in dehydration. If you are fasting for a longer duration, you can plan to consume calorie-free electrolyte supplements, which can help replenish your body.
If you plan to choose a fasting method that allows the consumption of a certain amount of calories, then almond milk can be a healthier alternative to other forms of milk. Further, if you have any queries, do consult a healthcare professional for a personalized recommendation.
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