A survey by the National Coffee Association indicates that about two-thirds of Americans enjoy coffee daily. As of 2022, coffee consumption reached a two-decade peak.

Despite being frequent coffee drinkers, opinions on how to enjoy it vary widely. Some prefer adjusting their coffee’s temperature to match the weather, while others, like Ben Affleck, opt for iced coffee year-round. The debates continue over whether it should be sweetened or black, dark roast or decaf, homemade or store-bought.

Finding the perfect coffee experience often involves some trial and error.

Is coffee creamer unhealthy?

While coffee creamer isn’t a rich source of essential nutrients like fruits and vegetables, it doesn’t necessarily have to be excluded from your diet. Creamers, high in sugar, should simply be consumed in moderation to avoid excessive sugar intake.

The American Heart Association suggests that men limit their sugar intake to 36 grams per day, while women should aim for 25 grams. For instance, a tablespoon of Coffee mate creamer contains 5 grams of sugar. If you add two tablespoons to two cups of coffee daily, that totals 20 grams, which is close to the recommended daily limit.

Many creamers also have gums and emulsifiers, which may not be heart-healthy, according to Amy Bragagnini, a clinical oncology dietitian and Academy of Nutrition and Dietetics spokesperson. Some research links these additives to a higher risk of cardiovascular disease.

However, it’s complicated to simply label foods as “good” or “bad,” or “healthy” or “unhealthy,” Bragagnini explains.

“There’s a tendency to shame food choices,” she notes. By taking some extra time to shop for creamers, you can find options that are “healthier” while still meeting your taste and texture preferences.

What’s the healthiest coffee creamer available?

The healthiest coffee creamer will have low sugar, minimal saturated fat, few ingredients, and, if possible, some protein.

Bragagnini recommends checking ingredient lists and ensuring most ingredients are easily recognizable. Be cautious of additives like gums and emulsifiers and try to find alternatives with less of these additions.

Ultimately, your choice of coffee creamer is subjective. Even using a slightly “unhealthy” brand can be more beneficial than going overboard on a “healthy” option.

“Even if a coffee creamer is marketed as the ‘healthiest,’ with the least sugar and calories, it won’t matter if it doesn’t taste good to someone,” Bragagnini states.

Your personal health objectives also play a role. For instance, Bragagnini personally avoids sugar-free creamers, but they may be the healthiest route for those managing diabetes. While plant-based creamers typically contain less saturated fat than dairy options, they may also have more additives for thickening and sweetness.

What can I use in coffee besides creamer?

You don’t need to quit coffee cold turkey to maintain a healthy routine. You can even keep using creamer if you want.

Start by assessing the amount of creamer you’re currently adding to your coffee. You might be unaware of how much sugar you’re mixing in based on taste or color.

“I don’t suggest that my patients carry measuring cups, but it’s worth noting how much you currently consume if you want to make a change,” Bragagnini suggests.

Gradually reducing your creamer serving can also help you start to enjoy your coffee’s natural flavors more. Alternatively, you might want to experiment with different types of coffee – higher-quality beans can enhance flavor.

For those searching for a replacement, Bragagnini recommends starting with unsweetened plant-based or regular milk while sweetening to your taste using natural methods. Options like monk fruit, honey, or maple syrup work well. Spicing it up with pumpkin pie spice, cinnamon, vanilla extract, or cacao powder can also add delightful flavors.

If you’re feeling overwhelmed and need guidance, Bragagnini suggests seeking the help of a registered dietitian who can develop a plan catered to your specific dietary needs and objectives.

“With all the conflicting information available online, working with a registered dietitian can provide clarity and science-based advice tailored to your situation,” she concludes.