For many, coffee is an essential part of the daily routine. However, the health benefits of coffee can be undermined by what we add to it. Many people don't think much about what they add to their morning coffee, but that choice matters, especially in terms of daily calories, sugar consumption, and saturated fat levels. This article explores healthier alternatives to traditional coffee creamers, offering insights and options to help you enjoy your coffee without compromising your health and weight loss goals.
The Problem with Traditional Coffee Creamers
Prior to commercial coffee creamers, regular milk, dairy cream, and granulated sugar were the standard additions to coffee. Cream, such as half and half or heavy cream, was a common choice. Unfortunately, many modern creamers are loaded with added sugar and chemicals, negating the inherent benefits of coffee. Why ruin a good thing (your morning coffee!) with a bunch of added sugar and chemicals? These unhealthy additions can lead to increased daily caloric intake, higher sugar consumption, and elevated levels of saturated fats, which can derail your nutrition plan.
Coffee Creamer Comparison Chart
To better understand the impact of different coffee additions, let's compare the nutritional content of popular options, from traditional cream to unsweetened almond milk. The comparison includes total calories, fat content, saturated fat content, grams of protein, and sugar levels.
The Winners
- Almond Milk: Almond milk has the fewest calories.
- Whole Milk, Pea Milk (Ripple), and Soy Milk: These are tied for the best protein content.
Options to Watch Out For
- Coconut Milk: Many people assume that coconut milk is heart-healthy, but it's loaded with saturated fat, not to mention calories!
- French Vanilla Coffee Creamer: With 40 grams of sugar in a dinky half cup, that creamer could throw off your nutrition plan for the whole day!
Serving Size Matters
Different products list various serving sizes in their nutrition facts. For example, heavy cream and vanilla creamer might specify a tablespoon, while whole milk and almond milk provide information per cup. Many other creamers had a serving size of 2 tablespoons. To facilitate an accurate comparison, nutritional information is standardized to a half-cup serving of each liquid. Keep in mind that using just a splash or dash will have less impact than pouring a half cup or more.
Healthy Coffee Creamer Options
If you love coffee, like many of our staff, we have good news! You don't need to give up your cup of coffee in your morning routine for the sake of your health. Experiment with different combinations and report back with your favorite flavors! Here are some healthier alternatives to consider:
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Dairy Options
- Heavy Whipping Cream: Adding cream really makes your morning coffee luscious! Use 1-2 Tbsp.
- Unsweetened Milk Alternatives: Back into the dairy aisle for these milk alternatives, but be sure to look for the unsweetened milk as many products are absolutely loaded with added sugar. Looking at the ingredient list, try to find one with just nuts and water with a pinch of salt added.
Dairy-Free Options
- Coconut Milk: Coconut milk is our favorite dairy free coffee creamer option to give our clients that need a dairy-free option. It has a creamy texture and healthy fat, which gives your coffee the mouth feel you would get with full-fat regular milk options. Looked for canned coconut milk in the ethnic foods section of your grocery store (never in the dairy aisle) and make sure you pick full-fat. Be mindful that coconut cream and coconut milk are different ingredients. Use 1-2 Tbsp.
Healthy Fats
- Grass-Fed Butter: Again, organic when possible, grass fed butter can be a great healthy fat to add to your coffee, helping to stabilize blood sugar and to give your morning coffee a creamy nutrition boost. Use 2 tsp-1 Tbsp.
- MCT Oil: MCT oil is a dietary supplement to help provide support for weight management and healthy energy levels. MCT stands for medium-chain triglycerides derived from coconut oil and can be nourishing to your brain, tissues, and energy levels. Look for unrefined, organic coconut oil to be sure you're getting a good quality oil. Use 1-2 Tbsp.
Natural Sweeteners
- Raw Honey: Local and organic is the best option for your body and the environment. Find some at the co-op or natural food store near you, or straight from a beekeeper!
- Pure Maple Syrup: The name explains it, but just to reiterate, be sure you are buying the real deal and not high fructose corn syrup with "natural flavoring".
Flavor Enhancers
- Nutritionally Up-Leveling: Drop in your favorite flavor (English toffee, vanilla crème, hazelnut and plain are good coffee options) and enjoy! These are easy-to-mix, great tasting, nutrient-rich superfood formulas with the antioxidant power of 20+ servings of fruits & vegetables!
- Protein Powder or Collagen Powder: Speaking of up-leveling the nutrition of your coffee, you can also add a chocolate or French vanilla protein powder or an unflavored collagen powder to your coffee to give you a little protein boost.
- Extracts: Vanilla extract or almond extract are a good option for adding flavors without added sugar. They add a natural sweetness without raising your blood sugar.
Options to Use Sparingly
- Soy Milk: In clinic, we recommend using soy products sparingly, if at all. Soy is genetically modified, can be difficult to digest, and has an estrogenic effect due to its phytoestrogen properties.
Healthy Habits at Coffee Shops
A healthy life is about balance, so the joy of going to a coffee shop can certainly still be part of your lifestyle. Did you know that a medium flavored latte will often contain FOUR pumps of flavored syrup? Bring your own flavor! It is possible to enjoy your coffee without filling your cup with unhealthy creamers.
Additional Tips for Healthier Coffee
- Be Mindful of Added Sugars: Many flavored syrups and creamers are loaded with sugar. Opt for unsweetened options and add natural sweeteners sparingly.
- Read Labels Carefully: Always check the nutrition facts and ingredient lists to make informed choices.
- Experiment with Flavors: Try mixing different combinations to find your favorite healthy flavors.
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