A common question for those practicing intermittent fasting is whether adding unflavored collagen to their coffee or tea will break their fast.
This article will explore the role of collagen in the keto diet, its impact on fasting, autophagy, and insulin levels, and the case for using collagen during fasting for weight loss.
In a Hurry?
While adding collagen to your coffee or tea technically breaks a fast due to its caloric content, its impact on blood glucose levels, insulin levels, ketosis, and autophagy can vary widely from person to person.
The Role of Collagen in the Keto Diet
The ketogenic, or keto, diet is a low-carbohydrate, high-fat diet that has been shown to help people lose weight, improve mental clarity, and increase energy levels. Collagen, a protein found in the connective tissues of animals, is often used as a supplement in the keto diet because it provides essential amino acids needed for the body to repair and rebuild tissues. Additionally, collagen is low in carbohydrates, making it a keto-friendly option.
The Impact of Collagen on Fasting
Fasting, in the traditional sense, involves abstaining from all food and drink, except for water, for a certain period of time. However, in recent years, there has been a growing trend towards ‘modified fasting’ or ‘fasting mimicking diets’, where small amounts of certain foods, supplements, or drinks are allowed during the fasting period. This has led to a lot of debate and confusion about what actually constitutes ‘breaking a fast’.
Caloric Content
The most straightforward way to determine if something breaks a fast is to consider its caloric content. Traditionally, consuming any amount of calories is considered to break a fast. Unflavored collagen, while it does not contain any carbohydrates or fats, does contain calories, typically around 30-40 calories per serving (10g).
This is because collagen is a protein; like all proteins, it contains 4 calories per gram. Therefore, from a caloric standpoint, consuming unflavored collagen would technically break a fast.
Does Collagen Spike Insulin?
Another important consideration when determining the impact of a substance on fasting is its effect on blood glucose levels. One of the main goals of fasting is to lower blood glucose and insulin levels, which helps the body switch from using glucose as its primary fuel source to using stored fat.
Consuming something that causes a significant rise in blood glucose levels would, therefore, be considered to break a fast.
Protein, including collagen, can cause an increase in blood glucose levels, although typically not as much as carbohydrates. This is because some amino acids can be converted into glucose in the body through gluconeogenesis. However, the impact of protein on blood glucose levels can vary widely from person to person and also depends on the amount of protein consumed and what it is consumed with.
For example, consuming a large amount of protein in one sitting, especially without any accompanying fat or fiber, can cause a significant rise in blood glucose levels for some people. However, a small amount of protein, such as a scoop of unflavored collagen, may have a minimal impact on blood glucose levels, especially if consumed with other foods or drinks containing fat or fiber.
Therefore, while it is possible that consuming unflavored collagen could spike insulin levels for some people, it may not have a significant impact for others. It is important to monitor your own individual response to determine if unflavored collagen does spike insulin levels for you.
Does Collagen Break Ketosis
For those following a ketogenic diet, another important consideration is the impact of a substance on ketosis. Ketosis is a metabolic state in which the body is burning fat for fuel instead of carbohydrates. Consuming something that causes a significant rise in blood glucose levels and insulin levels can kick the body out of ketosis, which is considered to break a fast for those following a ketogenic diet.
Protein, including collagen, can cause an increase in insulin levels, although typically not as much as carbohydrates. This is because insulin is needed to help the amino acids in protein to be taken up by the muscles and other tissues. However, the impact of protein on insulin levels can vary widely from person to person and also depends on the amount of protein consumed and what it is consumed with.
For example, consuming a large amount of protein in one sitting, especially without any accompanying fat or fiber, can cause a significant rise in insulin levels for some people. However, a small amount of protein, such as a scoop of unflavored collagen, may have a minimal impact on insulin levels, especially if consumed with other foods or drinks containing fat or fiber.
Therefore, while it is possible that consuming unflavored collagen could break ketosis for some people, it may not have a significant impact for others. It is important to monitor your own individual response to determine if unflavored collagen does break ketosis for you.
Does Collagen Stop Autophagy
Autophagy is a process that occurs when the body is in a fasted state, typically after 12-16 hours of fasting. During autophagy, the body’s cells cleanse themselves by breaking down and recycling damaged cells. This process is important for preventing infections, inflammation, aging, and more. There are mixed opinions among experts regarding the impact of collagen on autophagy. Some believe it may slightly impair autophagy, while others do not. Ultimately, monitoring your glucose levels is the only way to know for sure.
Therefore, while it is possible that consuming unflavored collagen could stop autophagy for some people, it may not have a significant impact for others. It is important to monitor your own individual response to determine if unflavored collagen does stop autophagy for you.
The Case for Collagen in Fasting for Weight Loss
Even if adding collagen to your coffee or tea technically breaks your fast, it may still have benefits for weight loss. Collagen can help with satiety, making you feel fuller for longer and potentially helping you to consume fewer calories throughout the day.
Additionally, by replacing breakfast with coffee and collagen, you may eliminate 500-1,000 calories typically supplied by carbohydrates. Over time, this calorie reduction could lead to weight loss.
Conclusion
While adding collagen to your coffee or tea technically breaks a fast due to its caloric content, its impact on blood glucose levels, insulin levels, ketosis, and autophagy can vary widely from person to person. Therefore, monitoring your response to determine if unflavored collagen is suitable for you during fasting is important. A continuous glucose monitor can be a helpful tool for this.
The decision to use unflavored collagen during fasting should be based on your health and wellness goals and how your body responds. If adding collagen to your morning routine helps you feel better and achieve your goals, it may be worthwhile.