Summary of 9 Unhealthiest Coffee Creamers on Grocery Shelves:
*When it comes to coffee creamers, the options available on grocery store shelves have vastly expanded in recent years. Gone are the days when our sole choices for adding creaminess to coffee were limited to half-n-half or milk. Now, we have a plethora of options ranging from cow’s milk to almond milk, coconut milk to oat milk, and even non-dairy alternatives like nut or seed milk. Not only do these creamers come in different types, but they also come in an assortment of delicious flavors.
Using a store-bought coffee creamer is not only an easy way to mellow out the flavor of objectively bitter black coffee, but it’s also useful when it comes to saving you money and supporting your health. For example, if you order an average 12-ounce flavored latte from Starbucks, you’ll have to shell out upwards of four dollars, and you’ll end up consuming more than twenty grams of sugar. Making coffee at home and adding a flavored creamer can help you cut down on the amount of added sugar consumed in a day and keep your budget in check.
However, not all creamers are created equal. Many coffee creamers contain added sugars or artificial sweeteners as well as preservatives and other unnecessary ingredients that may cause inflammation. To help you feel confident about your choice of creamer for your cuppa, we’ve put together a list of the unhealthiest coffee creamers you can buy. We do recognize that some of the creamers on this list are more affordable than many of the healthier products out there and thus might be the only option for some individuals. But our hope is that this list can help you be more aware of the nutritional value of the creamers you’re buying.
At the end of the day, the most affordable and healthiest coffee creamer is standard half-n-half (if you tolerate dairy), or making your own nut or seed milk at home. These options don’t contain added sugars or artificial sweeteners, and you have the ability to control the ingredients.
Now, let’s get into what makes a coffee creamer healthy or unhealthy.
Three signs you have picked up one of the unhealthiest coffee creamers:
1. Sugar: It can be difficult to conceptualize what x grams of sugar means. As a reference point, four grams of sugar equates to about one packet of sugar. If you would not typically add a packet of sugar to your coffee, put a creamer that has more than four grams of sugar back on the shelf.
2. Artificial sweeteners: Many artificial sweeteners are much sweeter than actual sugar and this can increase someone’s sugar cravings and sugar intake throughout the day. In addition, a recent article by the World Health Organization advised that there may be potential undesirable effects from long-term use of non-sugar sweeteners, such as an increased risk of type 2 diabetes, cardiovascular diseases, and mortality in adults.
3. Artificial additives: Many creamers have artificial additives in their ingredient list to help with texture, help the creamer dissolve in coffee, or extend shelf life. Though research is mixed, some studies suggest that these ingredients can increase inflammation and disrupt gut health.
So, how do you choose a quality coffee creamer?
1. Check the ingredient list: The shorter the ingredient list the better. Standard ingredients in a coffee creamer should be nuts or oats (if dairy-free) or dairy milk/cream, salt, a flavor, and maybe some cane sugar.
2. Flavors: If you would not eat a candy bar with your cup of coffee then why have your cup of coffee taste like candy? Avoid any creamer that is flavored like cookies or candy to prevent the consumption of artificial flavors and cut down on sugar cravings throughout the day.
3. Skip zero-calorie creamers: Cream is meant to have calories—it’s cream! Any coffee creamer that is zero calories is likely just water filled with tons of artificial sweeteners, flavors, gums, and oils.
Now, let’s take a look at the 9 unhealthiest coffee creamers on grocery store shelves:
1. Coffee Mate Liquid Creamers: An affordable and standard product in most grocery stores, Coffee Mate’s liquid creamers are unfortunately filled with water, sugar, vegetable oil, artificial flavors, and emulsifiers. There is no cream in sight on this ingredient list. One serving (one tablespoon) contains five grams of added sugar and 35 calories.
2. Dunkin’s Vanilla Extra Extra Creamer: This creamer surprisingly contains cream in the ingredient list, however, it also contains artificial colors and flavors. It also contains carrageenan, which has been linked to negative effects on the immune system and gut health.
3. Coffee Mate Zero Sugar Creamer: This creamer claims to be “triple churned” and “2x richer than milk,” however, cream is nowhere to be found on the ingredient list. The primary ingredients are water, corn syrup, and vegetable oil. While it says it has zero grams of sugar, it is sweetened with sucralose and acesulfame potassium, which can increase sugar cravings.
4. International Delight Caramel Macchiato Creamer: This creamer contains the same nutritional value as the previously mentioned products and similar ingredients. The main ingredients are water, sugar, and palm oil—once again, no cream in sight.
5. Laird Superfood Creamer: Marketed as a healthier alternative, this creamer contains minimal ingredients like coconut milk powder, coconut sugar, vanilla, and salt. However, it is very high in saturated fats, which can be problematic for those with a history of high cholesterol or triglycerides.
6. Splenda Sweet Cream Creamer: This creamer is similar to others on this list, with its base being water and oil and containing flavorings and artificial sweeteners. It also contains erythritol, a sugar alcohol that can negatively affect gut health and cause diarrhea in some individuals.
7. Bulletproof Creamer: Marketed as a “better-for-you” option, this creamer contains ingredients like coconut oil, grass-fed butter, and MCT oil. While these ingredients may sound appealing, it is important to note that it is very high in saturated fat. If you have a history of high cholesterol or triglycerides, it may be best to skip this creamer.
In conclusion, as tempting as it may be to try out all the different flavors and types of coffee creamers available, it’s important to choose wisely. Opt for creamers that have minimal ingredients, no added sugars or artificial sweeteners, and avoid those high in saturated fats. Ultimately, the healthiest and most affordable option is to stick with standard half-n-half (if you tolerate dairy) or make your own nut or seed milk at home.
