There was a time when coffee was simple. The only things added to a cup of coffee were milk and sugar. Today, when you stand in front of supermarket shelves weighing your options, you can’t be blamed for decision fatigue. There are powders, pumps, and all kinds of non-dairy options and flavors, ranging from classic vanilla and hazelnut to Mean Girls Pink Frosting.
So are any of these options really better for you than cow’s milk? Even oat milk, which has long reigned as a health food, has recently come under fire with social media posts claiming it will raise your blood sugar. Flavored creamers can contain a lot of added sugar, and they also have emulsifiers, stabilizers, and preservatives that keep them fresh and uncurdled in hot coffee.
With so many coffee add-ins to choose from, it can be difficult to figure out which one is the healthiest coffee creamer. Here’s a closer look at the options and two easy recipes for making your own coffee creamer and cold froth without all the junk.
Different Types of Coffee Creamers
Coffee creamers fall into four main categories:
- Staple dairy products – milk, cream and half-and-half
- Staple non-dairy products – unsweetened almond, oat, soy and coconut milk
- Powders – non-perishable products, plain or flavored
- Liquids — coffee-specific flavored products made from dairy or non-dairy ingredients
In general, the simpler the product, the better, says Detroit-based registered dietitian-nutritionist Grace Derocha. “Basic dairy and dairy-free options are best, which means minimal ingredients and no or little added sugar,” she says. “Reading the ingredient list is very helpful in this process.”
When Is Coffee Creamer Harmful?
There are some ingredients in coffee creamer that you should be aware of, especially if you tend to over-pour.
Sugar and Other Sweeteners
As for claims that oat milk raises blood sugar, Derocha says that’s not a problem as long as oat milk doesn’t contain added sugar. All milk and milk substitutes contain natural sugars; lactose in cow’s milk, maltose in oat milk. And in a vacuum, these could theoretically raise blood sugar. But unless added sugars increase the total amount of sugar, these natural sugars are very unlikely to raise your blood sugar, especially if the frosting contains fat or protein, both of which help prevent blood sugar spikes. “What a person eats with coffee will also affect whether their blood sugar rises or not,” Derocha says. While an oat milk latte with cinnamon rolls will raise your blood sugar, a cappuccino paired with an omelet will not.
A healthy person who chooses unsweetened oat milk as their coffee creamer will most likely not experience any unusual blood sugar activity.
Hydrogenated Vegetable Oil
If a serving contains less than 0.5 grams of saturated fat, the label can legally state “0 grams saturated fat.” One serving of powdered coffee creamer is technically only 2 grams. So powdered cream can contain up to 25 percent saturated fat without needing to contain a certain number of grams of saturated fat on the nutrition label.
“It’s very important to be aware of portion sizes because of different rules for what should be listed on a nutrition label,” Derocha says. “Be diligent by reading nutritional facts carefully. Knowledge is power.”
Dipotassium Phosphate
carrageenan
Gellan and Other Gums
Are There Any Benefits of Coffee Creamer?
Unless you’re lactose intolerant, any minimally processed, unsweetened dairy product is a perfectly healthy option. “It adds some calcium and protein to your coffee,” says Derocha. He also favors non-dairy milks with no added sugar and a minimal ingredient list.
What about Cold Foam?
If you’ve ever seen an eye-catching iced coffee drink topped with a fluffy white cloud on social media, you’re familiar with cold foam. The cold foam made widely popular by Starbucks when the company launched in 2018 is now everywhere: coffee shops, home kitchens — Reddi-Wip even makes a version in a can.
Cold froth, in its simplest form, is milk made fluffy by forcing air into the liquid. You can do this with a handheld electric milk frother, a French press, or even by vigorously shaking the milk in a jar. It resembles the more traditional cappuccino foam, frothed with steam to make it hot. In cold foam, only air (no heat) is used to bring the temperature closer to icy or cold drinks.
According to Derocha, cold foam will be as healthy as the materials used to make it. Start with low-fat milk and have healthy cream. Start with sugar-filled packaged frosting and it’s not that good. Your best bet is to use an affordable, healthy, homemade cold mousse.
Healthy Homemade Coffee Creamer Recipe
Whether you prefer cold mousse, dairy-free whipped cream, or something a little sweet and flavorful, it’s healthier to make your own. Not only will you avoid questionable ingredients, but you’ll also save money and avoid the plastic packaging that comes with buying creamers at the store.
Everyday Health’s own registered dietitian-nutritionist Kelly Kennedy has developed two simple DIY recipes for coffee creamer and cold froth, so you can enjoy your next cup worry-free.