Coffee is a beloved beverage with potential health benefits, but many people prefer it with additives to enhance the flavor. While a simple black coffee is inherently low in calories and free of added sugars, the addition of creamers can significantly alter its nutritional profile. With a vast array of creamers available - sweetened, unsweetened, flavored, plain, dairy-based, and plant-based - selecting the healthiest option can be challenging. However, understanding the ingredients and nutritional content of different coffee creamers can empower you to make informed choices that align with your health goals.
Is Coffee Creamer Healthy?
Most commercial coffee creamers are heavily processed foods, and diets high in such foods are linked to various health problems. These creamers often contain saturated fats and added sugars, both of which can contribute to health issues when consumed in excess. Therefore, moderation and careful selection are key.
While coffee creamers can be incorporated into a healthy diet, it's essential to pay attention to serving sizes. The nutritional information on food labels is based on a specific serving amount, typically one tablespoon for coffee creamers. Exceeding this amount, especially with multiple cups of coffee per day, can lead to excessive intake of added sugar, saturated fat, and other potentially undesirable ingredients.
Coffee Creamer Ingredients: A Breakdown
The composition of coffee creamers varies depending on the type. Here's a closer look at the ingredients commonly found in different varieties:
- Dairy-based cream: The most natural option, containing only milk and cream.
- Dairy-based flavored creamers: These may include milk, cream (or derivatives), oils, flavors, sweeteners (natural or artificial), preservatives, thickening agents, and emulsifiers.
- Plant-based creamers: These typically consist of a plant-based milk (such as almond, oat, or coconut milk or cream), gums for thickening, emulsifiers, flavors, and sweeteners.
- Coffee creamer powders: These may contain dehydrated milk, plant-based milk, or derivatives, along with sugars, oils, flavors, sweeteners, and other additives.
While small amounts of food additives like gums and emulsifiers are generally considered safe, the cumulative effect of consuming these additives in heavily processed foods (which can account for up to 60% of our caloric intake) may be detrimental to health over time. Studies have linked emulsifier intake to an increased risk of heart disease, even when controlling for factors like added sugar intake.
Read also: Protein Coffee Smoothie Recipe
Therefore, while completely avoiding gums and other additives may be challenging when choosing plant-based coffee creamers, it's generally best to limit their intake whenever possible.
How to Choose the Healthiest Coffee Creamer
When selecting a coffee creamer, focus on minimizing saturated fat, added sugars, and artificial additives. Here are some guidelines to consider:
- Saturated fat: Aim for no more than 2 grams per serving.
- Added sugar: Limit to no more than 4 grams per serving (equivalent to one teaspoon).
- Carrageenan: Avoid this thickening agent, as it may be particularly harmful.
- Artificial sweeteners: Steer clear of creamers containing artificial sweeteners.
Healthiest Coffee Creamer Options
Here are some of the healthiest coffee creamers available, based on the criteria outlined above:
- Organic Valley Grassmilk Organic Half and Half: This creamer contains only organic milk and cream from grass-fed cows, making it a natural and additive-free option. Grass-fed milk also boasts a higher concentration of omega-3 fatty acids compared to conventional milk. However, be mindful of the saturated fat content (2 grams per 2-tablespoon serving) and adjust your intake accordingly.
- Califia Farms’ Organic Lavender Almond Creamer: This almond milk-based creamer is made without oils or gums, is certified organic, and offers a unique lavender flavor. Note that it contains 3 grams of added sugar per tablespoon, so use it sparingly.
- Natural Bliss Sweet Cream Flavored Coffee Creamer: This dairy-based creamer combines skim milk, cream, sugar, and natural flavor, without any added oils or gums. It contains 1 gram of saturated fat and 4 grams of added sugar per tablespoon.
- Elmhurst Pistachio Creme Oat Creamer: This creamer blends water, whole-grain oats, and pistachios, with a touch of cane sugar (less than 1 gram per tablespoon). It contains a small amount of dipotassium phosphate, a food additive.
- Nutpods Almond and Coconut Creamer: This creamer features water, coconut cream, and almonds as its main ingredients. The flavored varieties (Caramel, French Vanilla, Cinnamon Swirl) are free of sweeteners. Each tablespoon contains no saturated fat and only 10 calories. However, like other plant-based alternatives, it contains thickening agents.
- Laird Superfood Tumeric Coffee Creamer: This powdered blend includes coconut milk, coconut sugar, and turmeric. A two-tablespoon serving contains 4.5 grams of saturated fat, exceeding the recommended limit.
- Oatly Sweet & Creamy Oatmilk Creamer: Oats, water, sugar, and oil are the primary ingredients in this creamer. Each tablespoon contains 4 grams of added sugar, and it also contains thickening gums.
- Silk Sweet Oat Latte Oat Creamer: This oat milk creamer is primarily made from whole oats and water. It is saturated fat-free but contains additives like oils and gums, as well as 4 grams of added sugar per tablespoon.
Coffee Creamer Powders: A Word of Caution
Traditional powdered coffee creamers often contain unhealthy ingredients such as corn syrup solids and hydrogenated vegetable oils. While occasional use may not be harmful, regular consumption is not recommended.
Newer powdered creamers made from coconut milk or cream may have fewer unhealthy ingredients but can be high in saturated fat.
Read also: Weight-Loss Trend: Coffee Loophole Diet
Non-Dairy Coffee Creamer: Is It Healthier?
The healthfulness of non-dairy coffee creamer compared to traditional dairy options is not always clear-cut. While non-dairy creamers may have less saturated fat, they often contain more added sugar and other food additives.
Healthier Coffee Creamer Alternatives
The healthiest way to lighten your coffee is with low- or reduced-fat milk or unsweetened plant-based milk with minimal additives. These options help you avoid or limit undesirable substances like additives, added sugar, and saturated fat.
If you prefer flavored creamers, try adding a sprinkle of cinnamon, unsweetened cocoa or cacao powder, or pumpkin pie spice. A splash of vanilla extract can also create a sweet sensation without added sweeteners.
Healthy Homemade Coffee Creamer Recipe
For a truly healthy and customizable option, try making your own coffee creamer at home:
- Blend ¼ cup hemp seeds, ¼ cup milk (dairy or plant-based), a splash of vanilla extract, and some cinnamon in a blender.
- This recipe makes four servings and can be stored in the fridge for up to five days.
- If the mixture thickens upon storage, simply thin it with warm water before adding it to your coffee.
Hemp seeds are rich in healthy fats, including plant-based omega-3 ALA, and this recipe is free of added sugar and saturated fat.
Read also: The Truth About Baking Soda and Coffee for Weight Loss
Additional Tips for a Healthier Coffee Routine
- Replace creamer with milk or dairy alternative: Substitute your usual creamer with your favorite milk or dairy alternative.
- Add protein with collagen peptides: Boost your protein intake by adding collagen peptides to your coffee.
- Spice it up with cinnamon: Add a healthy flavor burst with cinnamon, either sprinkled into individual cups or mixed into the coffee grounds before brewing.
- Consider Coffeemate's Natural Bliss creamer in the flavor Sweet Cream: This creamer is made of milk, cream, cane sugar, and natural flavors. One tablespoon contains 30 calories, 4 grams of carbohydrates, and 4 grams of sugar.
- Explore Nutpods unsweetened line: Nutpods are designed to mimic the texture of half and half while providing a subtle flavor to your coffee.
- Opt for Organic Valley’s Grassmilk Half and Half: This option provides an extra dose of nutrition from CLA and Omega 3 fatty acids due to their grass-fed cows.