About two-thirds of Americans drink coffee every day, according to a National Coffee Association poll. The 2022 data found consumption of the caffeinated beverage had hit a 20-year high.
Though most of us are regular joe drinkers, we still can’t agree on the best way to consume it. Some believe you should tailor your temperature to the weather outside. Others – looking at you, Ben Affleck – prefer their coffee iced all year round. Sweetened or black? Dark roast or decaf? To make at home or to buy?
It’s a highly personalized experience that often takes some trial and error.
Coffee creamer certainly isn’t good for you – it doesn’t add important vitamins and minerals to your diet like fruits or vegetables – but that doesn’t mean it can’t have a place in your diet. Like any sugar-heavy food, creamer is something best served in moderation. The added sugar can accumulate easily.
According to the American Heart Association, men should consume no more than 36 grams of sugar per day and women should consume no more than 25 grams. Coffee mate creamer, one popular choice, has 5 grams of sugar per tablespoon. If you add two tablespoons of that creamer to your coffee and drink two cups per day, that’s already 20 grams of sugar – nearly the entire recommended daily amount.
Many coffee creamers also include gums and emulsifiers, which aren’t beneficial to our heart and digestive systems, says Amy Bragagnini, a clinical oncology dietitian and a spokesperson for the Academy of Nutrition and Dietetics. Some studies show a positive association between the risk of cardiovascular disease and food additive emulsifiers.
But overall, it’s more complicated than labeling a food “good” or “bad,” “healthy or “unhealthy,” Bragagnini says.
“I think there’s too much shaming,” she says. There are ways to find a “healthier” coffee creamer that matches your flavor and texture preferences by spending a little extra time in the grocery aisle using these tips.
The healthiest coffee creamer is the one that’s lowest in sugar, lowest in saturated fat, has few ingredients and, if possible, packs a little protein.
Make sure you can pronounce and recognize the majority of the ingredients and compare nutritional labels, Bragagnini advises. Look out for added gums and emulsifiers and see if you can find an option that contains less.
But at the end of the day, coffee creamer, like any other food choice, is highly personal. Using even a little bit of a “less healthy” brand is better than overusing a “healthy” one.
“Even if a coffee creamer is considered the ‘healthiest,’ meaning it has the lowest added sugar, it has the lowest calories, it doesn‘t have a lot of ingredients, … if someone doesn’t like the taste of that, they’re not going to drink it or they’re not going to enjoy their coffee,” Bragagnini says.
It also depends on your health goals. For example, Bragagnini personally isn’t a fan of sugar-free creamers, but those would be the healthiest, best option for someone with diabetes. And plant-based creamers can have less saturated fat than dairy, but may have more added ingredients to thicken and sweeten it.
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Good news – you don’t have to quit cold turkey to live a healthy, caffeinated life. You don’t even have to give up creamer at all.
Start by taking stock of how much you’re putting into your coffee every morning. You may be relying on taste or color without even knowing the amount of added sugar you’re stirring in.
“I’m not telling my patients to walk around with measuring cups, however, I think I often get curious too when I feel like I want to make some kind of change … just getting back to basics of how much am I already consuming?” Bragagnini says.
Cutting down your portion size little by little can also help you appreciate the flavor of coffee more. Or try a different kind of coffee – better quality beans can enhance natural flavors.
If you are looking for a substitute, Bragagnini suggests starting with unsweetened plant-based or regular milk and sweetening yourself naturally. Try monk fruit, honey or maple, for example. You can also get creative with spices –sprinkle in some pumpkin pie spice or cinnamon for a festive fall flavor or add vanilla extract or cacao powder.
If you’re feeling frustrated and need help, Bragagnini recommends visiting a registered dietitian who can tailor a plan to your dietary needs and goals.
“It can be confusing, especially with the internet screaming at you that you should be doing this or not doing this,” she says. “Registered dietitians can set the record straight and be able to provide some science-based information and meet you where you are.”
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