Say goodbye to the days of limited options for adding creaminess to your coffee. Nowadays, the coffee aisle and refrigerated dairy section of your local grocery store are filled with a wide variety of coffee creamers. From cow's milk to almond milk, coconut milk to oat milk, the choices seem endless, not to mention the assortment of delicious flavors available.
Using store-bought coffee creamer not only helps balance the bitter taste of black coffee but also offers cost savings and potential health benefits. For instance, opting for a flavored creamer when making coffee at home can reduce your daily intake of added sugars, especially compared to pricey 12-ounce flavored lattes from popular coffee chains that pack in over 20 grams of sugar. By making smarter choices, you can better manage your sugar consumption and keep your budget in check. However, not all creamers are equal. Many contain added sugars, artificial sweeteners, preservatives, and other unnecessary ingredients that may contribute to inflammation.
To assist you in making informed decisions about your coffee creamer choices, we have compiled a list of the unhealthiest options available. We acknowledge that some of these creamers may be more affordable compared to healthier alternatives, and in some cases, they might be the only option. Nevertheless, our intention is to raise awareness about the nutritional value of the creamers you purchase. Ultimately, the most affordable and healthiest coffee creamer options are standard half-n-half (for those who can tolerate dairy) or homemade nut or seed milk.
Now, let's delve into what distinguishes a coffee creamer as either healthy or unhealthy.
Recognizing the Unhealthiest Coffee Creamers: Three Telltale Signs
- Sugar Overload: Visualizing the amount of sugar in your coffee creamer can be a challenge. As a rule of thumb, consider that four grams of sugar are roughly equivalent to a single packet of sugar. If you wouldn't normally add a packet of sugar to your coffee, it's best to return any creamer with more than four grams of sugar back to the shelf.
- Artificial Sweeteners: Many artificial sweeteners are significantly sweeter than natural sugar. This sweetness can heighten sugar cravings and lead to increased sugar consumption throughout the day. Moreover, the World Health Organization recently highlighted potential adverse effects associated with long-term use of non-sugar sweeteners, including an increased risk of type 2 diabetes, cardiovascular diseases, and mortality in adults.
- Artificial Additives: Numerous creamers incorporate artificial additives to enhance texture, promote dissolving in coffee, or prolong shelf life. Although research results are mixed, some studies suggest that these ingredients can contribute to inflammation and disrupt gut health.
Selecting a High-Quality Coffee Creamer:
- Scrutinize the Ingredients: A shorter ingredient list generally indicates a better creamer choice. Opt for creamers that primarily contain nuts or oats (for dairy-free options), dairy milk/cream, salt, a flavoring agent, and perhaps a small amount of cane sugar.
- Mind the Flavors: If you wouldn't pair a candy bar with your coffee, why should your cup of joe taste like one? Avoid creamers that mimic the flavors of cookies or candy to minimize the consumption of artificial flavors and reduce cravings for additional sugar throughout the day.
- Steer Clear of Zero-Calorie Creamers: Cream is naturally caloric—it's what gives it its creamy richness! Any coffee creamer claiming to be zero calories is likely water diluted with copious amounts of artificial sweeteners, flavors, gums, and oils.
Without further delay, here are the top nine coffee creamers found on grocery store shelves that we recommend avoiding, provided your budget permits it.
Unveiling the Unhealthiest Coffee Creamers You Should Avoid
1) Coffee Mate Peppermint Mocha Creamer
PER SERVING: 35 calories, 1.5g fat (0g saturated fat), 5mg sodium, 5g carbs (0g fiber, 5g sugar), 0g protein
Coffee Mate's Peppermint Mocha Creamer, found in most grocery stores, offers affordability but falls short on quality. Instead of cream, this liquid creamer contains water, sugar, vegetable oil, artificial flavors, and emulsifiers. With each serving carrying five grams of added sugar and 35 calories, exceeding the recommended portion can turn your morning coffee into a sugar-loaded beverage. Additionally, this creamer contains carrageenan, an additive that may have adverse effects on the immune system.
2) Dunkin Vanilla Extra Extra Creamer
PER SERVING: 35 calories, 1g fat (0.5g saturated fat), 0mg sodium, 6g carbs (0g fiber, 5g sugar), 0g protein
Despite including cream in the ingredient list, Dunkin's Vanilla Extra Extra Creamer also contains artificial colors, flavors, and carrageenan. These additives may negatively affect the immune system and gut health.
3) Coffee Mate Zero Sugar Cinnamon Roll
PER SERVING: 15 calories, 1g fat (0g saturated fat), 5mg sodium, 1g carbs (0g fiber, 0g sugar), 0g protein
Coffee Mate's Zero Sugar Cinnamon Roll Creamer claims to be "triple churned" and "2x richer than milk," but cream is absent from the ingredient list. Instead, it relies on water, corn syrup, and vegetable oil. While it contains zero grams of sugar, it is sweetened with sucralose and acesulfame potassium, both significantly sweeter than table sugar. Those prone to sweet cravings may want to avoid this zero-sugar option.
4) International Delight Caramel Macchiato Creamer
PER SERVING: 35 calories, 1.5g fat (0.5g saturated fat), 10mg sodium, 5g carbs (0g fiber, 5g sugar), 0g protein
International Delight's Caramel Macchiato Creamer, similar to the previous products, lacks cream in its ingredients. With water, sugar, and palm oil as its primary components, it falls short on nutritional value.
5) Laird Superfood Creamer
PER SERVING (2 TBSP.): 90 calories, 6g fat (6g saturated fat), 30mg sodium, 7g carbs (0g fiber, 5g sugar), 1g protein
Laird Superfood Creamer markets itself as a healthier alternative, but it contains high levels of saturated fats. While its ingredient list is relatively simple, including coconut milk powder, coconut sugar, vanilla, and salt, the recommended serving size of two tablespoons packs six grams of saturated fat. Individuals with a history of high cholesterol or triglycerides should avoid this creamer.
6) Splenda Sweet Cream Creamer
PER SERVING: 15 calories, 1.5g fat (0g saturated fat), 5mg sodium, 1g carbs (0g fiber, 0g sugar), 0g protein
Splenda's Sweet Cream Creamer, like others on this list, is primarily composed of water and oil, along with flavorings and artificial sweeteners. This creamer contains erythritol, a sugar alcohol that can have negative effects on gut health and cause digestive issues.
7) Bulletproof Creamer
PER SERVING: 100 calories, 10g fat (8g saturated fat), 30mg sodium, 4g carbs (0g fiber, <1g sugar), 0g protein
Although Bulletproof Creamer incorporates familiar ingredients like butter and coconut oil, its high fat content places it among the unhealthiest options. Each scoop contains 100 calories, 10 grams of total fat, and 8 grams of saturated fat, nearing the daily limit recommended for saturated fat intake.
8) International Delight Zero Sugar French Vanilla
PER SERVING: 15 calories, 1g fat (0.5g saturated fat), 0mg sodium, <1g carbs (0g fiber, <1g sugar), 0g protein
International Delight's Zero-Sugar French Vanilla Creamer relies on artificial sweeteners, flavors, and additives like carrageenan and polysorbate 60, similar to other zero-sugar creamers on the list.
9) Great Value Italian Sweet Creme Coffee Creamer
PER SERVING: 35 calories, 1.5g fat (0g saturated fat), 15mg sodium, 5g carbs (0g fiber, 5g sugar), 0g protein
Great Value's Italian Sweet Creme Coffee Creamer, despite its affordability, consists primarily of water, sugar, and vegetable oil. Additionally, it contains sucralose and corn syrup solids, which may contribute to inflammation.
By now, you may have noticed that these unhealthiest coffee creamers feature minimal real food ingredients and an abundance of highly processed components.