Coffee creamers come in a variety of options, including sweetened or unsweetened, flavored or plain, and dairy or plant-based alternatives. While coffee itself is a healthy beverage, many coffee creamers are highly processed and may contain saturated fats and added sugars, which can be detrimental to health if consumed in excess. It’s important to limit the amount of creamer added to your coffee to avoid consuming unhealthy amounts of these substances.
The ingredients in coffee creamers vary depending on the type of creamer chosen. Dairy-based creamers typically contain milk, cream, oils, flavors, sweeteners, preservatives, thickening agents, and emulsifiers. Plant-based creamers are made with plant-based milk, gums, emulsifiers, flavors, and sweeteners. Many coffee creamers also contain food additives, such as gums and emulsifiers, which may have negative effects on health over time.
When choosing the healthiest coffee creamer, it’s important to look for options with no more than 2 grams of saturated fat and 4 grams of added sugar per serving. Carrageenan, artificial sweeteners, and excessive food additives should also be avoided. Some of the healthiest coffee creamers include Organic Valley Grassmilk Organic Half and Half, Organic Lavender Almond Creamer, Natural Bliss Sweet Cream Flavored Coffee Creamer, Elmhurst Pistachio Creme Oat Creamer, Nutpods Almond and Coconut Creamer, and Laird Superfood Tumeric Coffee Creamer.
Traditional powdered coffee creamers often contain unhealthy ingredients like corn syrup solids and hydrogenated vegetable oils. While newer powdered creamers made from coconut milk or cream may have fewer unhealthy ingredients, they can still contain excess saturated fat. Non-dairy creamers may have less saturated fat than traditional creamers, but they often contain more added sugar and food additives.
It is healthiest to lighten your coffee with low- or reduced-fat milk or unsweetened plant-based milk with minimal additives. If you prefer flavored creamers, consider adding natural spices like cinnamon or cocoa powder, or a splash of vanilla extract. You can also make your own coffee creamer at home using ingredients like hemp seeds, milk, vanilla extract, and cinnamon blended together. This homemade creamer is free of added sugar and saturated fat, making it a healthy alternative to store-bought options.
