How to ruin your fast with teas, herbs and spices

Yes, that’s me, the one who did a 15-day juice fast!  

 

The questions I get asked most are from people wanting to fast are:

• Why does my mint tea say it has calories?
• Do herbs, spices, a squeeze of lemon or lime?
• What about apple cider vinegar?
• Will infusing 100% cocoa break my fast?
• What will break my fast?

These are important questions with not so easy an answer. There are a few schools of thought. I hope to bring some clarity to the questions. Today we will learn how to ruin a fast with teas, herbs, and spices. But, what I hope we learn more is how to choose our fast and know what teas, herbs, and spices we can consume.

Your fast

Your fast or more importantly the purpose of your fast. The fast you choose is the number one quotient in the questions will ________ break my fast.

There are plenty of fasts to choose from.

Juice fast – This type of fast involves the juicing of fruits and vegetables. Some may choose to do green juice-only fast. Doing a juice fast can be partial days, full days, or an extension of days and even weeks. This type of fast allows the organs to rest while detoxifying the body of built-up toxins.

Abstaining fast – Avoiding all foods and liquids is abstinence fast. Not one I would suggest for any length of time. It’s not a quick way to lose weight and stresses the body more than benefits it. 

Water fast – A water fast is exactly that. Drinking only water for a period of time. This type of fast is great for organ rest and a cleansing of the body. Some say it also cleanses the soul.

Intermittent fasting – Very popular right now is intermittent fasting. There are a few different variations. The participants abstain from food for so many hours in a day. I actually do Intermittent fasting and eat in an 8-hour window, so I abstain from food for 16 hours. This diet again, allows the organs to rest. Works on calorie restriction (if you don’t gorge yourself) and clears up brain fog. IF has also been credited with lowering blood sugar levels as well as blood pressure. I’ve been IF for 4 years now and it’s now a way of life for me.

Skipping a meal – As it says, skip a meal. Some may find this more difficult than others. The best meal to skip would depend on your lifestyle.

Sunrise to sunset – Considered a one-day fast by some. Skipping food for a day until sunset and then breaking that fast with some small amount of food, broth, or soup.

Then a couple we won’t touch on in this article:

Religious fasting – There are so many religious fasts out there. Too many to mention in this article. We won’t touch on them because most of them are included in the three major categories either way.

Medical fasts – These are fast that you do prior to a medical procedure or having blood drawn. Some of these fasts are total fast, 12 hour fast, liquid-only fast, and again, more.

Object fasting – Some people will take the time to an object other than food. Things to fast for are social media, tv, eating out, sleep, and more. To abstain from something with a purpose can be considered a fast.

These fast all fall under three major categories of fasting: 

Calorie Restriction – This is the fast that most people think of when you say you are fasting. This fast restricts the number of calories you take in. By restricting food during a certain time frame. You’ve entered into a calorie restriction fast. Food restriction could be hours or days, sometimes weeks. It also could just be a meal.

Macro Nutrient Restriction – This fast is about consuming only high-quality fats, carbohydrates, and thoroughly cooked vegetables for a certain period of time. Most often an athlete will be the one to start (and finish) this type of fast. The reduction in protein consumption will allow the gut to rest and heal. 

Seasonal eating – Not really a fast. It’s about eating foods that are in season. Provides nutrients to match the conditions of a particular time of year. Seasonal foods are fresher than food consumed out of season. Seasonal eating or fasting also provides more nutrition. This is because the food is not picked early and is in the right season at the right time, as well as local. 

Suggested teas for your fast

 

Peppermint

 

Hibiscus

 

Dandelion Root

 

Soba

 

Rose

 

Ginger

Breaking that fast

Now that we know a bit more about fasting. We need to look at what it means by breaking a fast. What happens when a fast is broken.

If we had to narrow it down to one answer it would be anything that has calories will break your fast. What does that leave you to partake of?

• Water
• Black coffee
• Black tea
• Green tea
• Herbal teas

But like anything, it’s never that cut and dry. Fasting is not simple and neither is the answer to what breaks a fast.

Even in fact of herbal teas, it can get a little touchy. Mint tea has been accused of having calories. Then what? That is why we are here. To get into the aspects of what breaks a fast. We all know food products will break a fast. What about those middle-of-the-line items? Some say they do, some say they don’t.

Some say one calorie will break your fast, others will give you a number, like 30. Who decided 30 calories are okay?

So we have to look at why we are fasting and our ultimate goal. We also have to look at what may cause our fast to be broken. Is it our inulin response or is gut metabolism or both. Is there more to it? Are there factors that may cause a fast to be broken but because of our bottom line or motive it does not matter? What are micro and macronutrients and how do they factor into our fasting.

 

Why we fast

We all have our reasons for fasting. Some reasons are personal, others are not so much. Some of our fasts are individual, while others are communal with other people.

Weight loss – If we fast just to lose weight, we lose. Not just weight but the loss of weight. Unless you plan on eating the way you fast as a life change, that weight loss will become a weight gain. I’ve done it and so have many others. Yet, there is a way. That way for me was with intermittent fasting. Once I lost my weight, I stayed on an IF diet. When I put the weight back on it was because I got carb-heavy. Carbs are my enemy. Most people’s enemy as well.

Health benefits – I cannot say enough about fasting for health reasons. I’ve seen it in my own personal life. There are countless accounts of fasting reversing health issues. If you are fasting for health benefits this is where water fast would be of the biggest benefit. If you add some salt and magnesium to your water fast it helps with hydration and elimination. Allowing the body to relax allows the body to correct and concentrate on the other issues. I’ve done those extended juice fasts. It’s incredible the way your body reacts, once you get past those first initial days. 

Mental health – There is something so cleaning about fasting. People talk all the time about the brain fog leaving and clarity of mind. There are also lymph nodes in your head and neck that are affected (in a good way) by fasting. Fasting also increases your clarity and mental alertness. Your mood can also improve for those that are battling signs of depression.

Circadian Rhythm – I’m a shift worker. I work 12 hour days and rotate days to nights every 3 months. It’s hard! It’s extremely rough on your body. I use fasting to help me rotate and “switch” my rhythms. I don’t condone shift work. I also find it interesting how the health and police fields use the 12-hour rotating shifts. The people you need to be sharp in body and mind the most. They use a work schedule that destroys both. I regress.

Religious – Various religions participate in annual if not regular fasting. I belonged to a religious group that fasted 3 days every month. These were various fasts but basically were no food, sweets, or wine. There are other religious fasts that last from sunrise to sunset. There is even a Daniels fast that extends for 21 days and limits the foods you can eat. Muslims fast a month for Ramadan and are not allowed to eat, drink or engage in any sensual activity between the break of dawn and sunset. There are several days in the year that Jewish people fast, Yom Kippur being one of the holiest of them. There are a lot of religious orders that fast in various ways.

Medical – I don’t know of a medical procedure you can have that they do not require you to fast. From blood work to major surgery they ask you to fast. Nothing after midnight. Sometimes even water. That is how important fasting is. It gives a more accurate reading of what is going on in us. It allows our organs to rest while being worked on. Of course, it stops or slows down elimination as well.

There is a history of fasting.

Fasting is nothing new. Fasting has been part of humans since the beginning of time. Why we fast, how we fast all matter. Then we worry about what may ruin our hard work. So what will break our fast?

Will these break my fast?

This is the most important information you need to know about what breaks fast and what does not.

Macronutrients – breaks a fast

A macronutrient is a food or a chemical element. Both are required for the growth, development, and maintenance of our bodies.

There are seven macronutrients

• Carbohydrates
• Dietary fiber
• Fats
• Minerals
• Proteins
• Vitamins
• Water

Micronutrients – do not break a fast

A micronutrient is a chemical or substance that is needed in small amounts. They help our bodies grow and develop.

There are also seven micronutrients

• Boron
• Zinc
• Manganese
• Iron
• Copper
• Molybdenum 
• Chlorine

Tea – Herbal Teas (Micronutrient) 

Herbal teas can break your fast! Most herbal teas contain dried fruit pieces that contain sugar. That bit of sugar will spike your insulin and break your fast. There are so many herbs out there that you can drink that will not break your fast. You will have to read labels to know exactly what you are consuming.

What you need to remember when drinking tea, though, is that it should not contain any additives. In other words, you cannot add sugar, milk, cream, or anything else you might think of. Only unsweetened green, black, and herbal teas are allowed on a fast.

Tea does contain caffeine. Caffeine can upset your fast. Herbal teas do contain micronutrients. Any tea you consume during a fast should be sweetener-free. That includes honey. I’ve never really drunk my tea with a sweetener, so that part is very easy for me. If you do want to drink tea and need it to be a little sweet try adding mint or blackberry leaf. Does wonders. Licorice as well adds a really nice sweet touch without the calories or concern.

I tend to stay away from caffeine during a fast. First, it’s got micronutrients. Second, caffeine on an empty stomach can upset it and can also cause heightened anxiety. While being more alert can be a bonus while fasting, it’s not my cup of tea. Once your body adjusts during the fast you will not miss caffeine. Drinking caffeine can mess up your routine as well as circadian rhythm. It’s just not the best thing for your health during a fast. For more information follow this LINK 

If you can do the caffeine, black tea helps your metabolism. If you need it and does not make you gain weight as some people think.

 Accordingly, in no way does black tea break a fast or make you gain weight. So, it is an integral part of the weight loss process.

Coffee – (Black) (Micronutrient)

Again, those micronutrients mean it won’t break your fast. Black coffee is okay and will keep you in a fasted state. Remember that the same caffeine in tea affects you the same way in your coffee.

While it will increase your metabolism and help you burn fat, it can easily upset your stomach. It can also mess with your sleep schedule and circadian rhythm. If you can drink coffee during your fasting period and it’s part of your goal. The coffee will help burn fat, increase metabolism, suppress hunger, and remove glycogens that are stored. This helps you get into a deeper fast sooner.

Gum – (none, can break) 

Here we are at the sugar stimulant. Don’t use gum with sugar. That will break your fast. Avoid gum with artificial sweeteners as those are just not good for you. Look for gum out there now with healthy plant-based sweeteners.

There is also supplemented gum that is used to deliver micronutrients into the body.

If you find a gum that can satisfy your chewing needs during a fast. Chewing can curb hunger and relieve stress and anxiety.

Carbonated Sodas – (neither) 

Carbonated sodas will not break your fast IF they contain no calories. WARNING: most diet sodas contain artificial sweeteners that are horrible for your health. Who wants that in their stomach when the goal is to benefit from the fast in a healthy manner.

If you must have a carbonated beverage try a fruit-infused or ginger soda. Unsweetened of course. You get that fizzy sensation you desire with no change of harmful ingredients.

Mint – (both) OH BOY HUH!

Wow, what a can of worms, or mint. I’ve talked to numerous people, read a few dozen studies and it’s complex to say the least. Again, I will bring you back to your fast, what is your goal? We go from there.

Mint contains Iron, Fat, Protein, and carbs

But here are two examples:

In 2 Tbsp of peppermint: 

• Iron: 0.2 mg
• Fat: 0.2%
• Protein: 0.3%
• Carbohydrates: 1.6%
• In 2 Tbsp. of spearmint
• Iron: 1.3 mg
• Fat: 0.7%
• Protein 0.9%
• Carbohydrates: 3.4%

I found this study to help substantiate my findings.

To me, mint is in that catch 22 area. While mint does contain necessary ingredients. These ingredients are both micro and macronutrient, the benefits are just as important. Mint helps to calm the stomach. By doing so is a great benefit during a fast. mint also clears the brain and sinus cavity resulting in calmer more open breathing. Mint also contains many valuable vitamins, minerals, and antioxidants. These all work to protect your body from cell damage. They also lower your risk of chronic diseases and premature aging.

You now have the information and the decision is up to you. Remember it does depend on the motive of your fast and the outcome you are looking for. 

Spices – (both) 

Spices like cardamom, Curcuma (turmeric), cinnamon, and other spices. This study on common Indian spices helps us dig into the question about their ability to break a fast.

Each of the spices mentioned above carries its own values in nutrients, minerals, and vitamins. The key to being able to enjoy these spices is quantity. Also by infusing the spices into your teas or beverages during your fast. Finally, it goes once again towards your fast and the desired outcome.

Lemons – (both)

Again here we are making the best decision for our fast. Lemons have so many beneficial ingredients to assist you during your fast. Lemon cleanses the body and is beneficial to the microbiome of the stomach.

Because lemon will be digested the microbiome in your stomach and liver will be activated. Do they break a fast? Most say no. But in fact, will speed up your metabolism and make you feel full.

But here is a sum of my research

• Fasting for health – does not break a fast
• Fasting for weight loss – does not break a fast
• Fasting for gut health – breaks the fast

Apple cider vinegar (both) – Much like lemons

In a tablespoon of apple cider vinegar, there are 3 calories and 0.1 grams of carbohydrates. Apple cider vinegar is higher in macronutrients than micronutrients.

For me, apple cider vinegar is strong on a fast and I do not use it. But, apple cider vinegar is very beneficial. Vinegar is known to reduce triglycerides and cholesterol levels. Vinegar also balances out blood sugar levels.

Vinegar promotes acid production and does stimulate the gut. Apple cider vinegar is fermented. By fermenting the yeast converts the sugar to alcohol. The alcohol is converted to acetic acid. Making acid cider vinegar calorie-free.

• Fasting for health – does not break a fast
• Fasting for weight loss – does not break a fast
• Fasting for gut health – breaks the fast

Cocoa Powder Infused – (both)

Cocoa and Cacao both are packed with macro and micronutrients. While nothing would taste better in your stomach. That luscious chocolate flavor. I’m going to say it’s a big no.

Again, that decision depends on you and fast.

Conclusion

The answers are not always easy ones. Sometimes it takes more effort on our part to do some digging and research into what we are eating. That research should be part of our every shopping experience.

So what breaks a fast?

So before we fast, we educate ourselves. We decide our motive for our fast, we pick our fast and we choose our nutrients. We prepare. My preparations started about a month prior to my fast. It begins mentally.

Your fast, your way, and your results.

A final rule of thought: When in doubt, don’t!