For many people, coffee can be part of a healthy diet – but what you add to it can change that.
Whether you’re a regular Joe aficionado or drink coffee only for the occasional pick me-up, you’ve probably noticed the dazzling array of flavored coffee creamers available in your local grocery store. They can be dairy, non-dairy or even plant-based.
Coffee consumption is increasing, and with it comes a race for companies to expand options for take-home coffee creamers with words like “bliss” and “delight” in their names. Those terms may conjure appealing images, but how healthy are these products?
Most coffee creamers are heavily processed, made with additives, preservatives and added sugars that don’t provide any nutritional benefit.
Creamer concerns
Creamers can contain emulsifiers and thickening agents, which are added to ensure the mixture doesn’t separate. One thickening agent is carrageenan, derived from red seaweed. Some research suggests it may harm gastrointestinal health in particular. Carrageenan is also found in some types of ice cream, chocolate milk and plant-based milk.
Creamers can also contain titanium dioxide, a food additive that’s been banned in the EU. Some animal studies have linked titanium dioxide exposure to immunotoxicity, inflammation and neurotoxicity.
A single serving of creamer probably won’t hurt you, even if it’s got problematic ingredients. But if you regularly drink multiple cups of coffee with creamer every day, the amount of potentially problematic ingredients that you take in can quickly add up – especially if you enjoy a heavy pour.
Sugar, not so sweet
Enticingly flavored creamers like French vanilla, hazelnut and pumpkin spice can be high in added sugars. While some sugar is naturally occurring, added sugars are put in food during processing or preparation.
But this added sugar has zero nutritional benefit, says the American Heart Association, or AHA. The AHA recommends men take in no more than 36 grams of added sugar per day, and women eat no more than 25 grams per day.
Most popular flavored creamers contain around 5 grams of added sugar per tablespoon. That may not sound like a lot. But if you used two tablespoons of regular sugar in one cup of coffee and had two cups, that would be 20 grams of added sugar, or 80 percent of the AHA recommendation. Chances are you have added sugars elsewhere in your diet.
Dairy-based creamers
If you like dairy-based creamer, be aware that it can be high in saturated fats. These fats can be part of a healthy diet, but excessive consumption has been associated with high cholesterol levels and increased risk of heart disease.
There are many dietary sources of saturated fats, like red meats, fried foods and oils. The AHA recommends consuming no more than 13 grams per day. Since everyday food contains saturated fats, your intake can add up quickly.
But don’t panic – there’s plenty of leeway to enjoy your favorite creamer, especially if you’re mindful of your portion size and the other sources in your diet.
The bottom line
Coffee creamer certainly has a place in a healthy diet. Your morning routine is personal, and enjoying coffee creamer in moderation is nothing to worry about. But it’s always a good idea to read the nutrition label and be aware of what you’re stirring into your coffee.
If you’d like to find healthier options, choose creamers with natural ingredients and fewer additives – and monitor the added sugar.
Organic milk and half-and-half will typically have less additives, but be higher in saturated fat. If you’re dairy free, plant-based creamers will typically contain more additives. Be sure to examine the label and ingredient list while finding a product that fits your preferences.
You could also make your own creamer. If you prefer a bit of flavor, try adding a few drops of vanilla extract or a pinch of cinnamon to milk or half-and-half.
Another way to find healthier options is to scan the product in the store using EWG’s Healthy Living App. It provides EWG’s Food Scores, which rates foods based on nutrition, ingredient and processing concerns.
