Healthy Coffee Creamer Alternatives
If you love coffee, like many of our staff, we have good news! You don't need to give up your cup of coffee in your morning routine for the sake of your health. As long as your body can tolerate the caffeine, coffee can have an important place in your healthy lifestyle.
Many of our dietitians, nutritionists, and staff love their morning coffee (so you're in good company) and we know how the ritual surrounding a cup of coffee, whether at home or at a coffee shop, is part of self-care.
The issue with coffee is more about what you put IN your coffee. There are plenty of delicious alternatives to coffee creamer and ideas for natural sweetener to give you the desired flavor and creamy texture to your coffee if you're not big on just straight up black coffee.
To make your coffee healthier at home, we've compiled some of our favorite ways to make your coffee creamier, a little sweeter, and add flavor without using the little pink and blue packets or the non-fat dairy creamers (that contain no cream) or the sugar-laden coffee creamer you'll find in the dairy aisle.
Do you learn better listening to a podcast episode? Listen to this topic discussed on our Ask a Nutritionist Podcast - Healthier Coffee Drinks.
What's So Bad About Coffee Creamers?
Prior to commercial coffee creamer, most options for coffee were regular milk, dairy cream, and granulated sugar. If you wanted cream, you'd pour in a little half and half or heavy cream. In the 1950s, coffee creamer in liquid and powder form came on the market, offering coffee creamer alternatives that were dairy-free, low in fat, and some that were shelf-stable.
But unfortunately these commercially made coffee creamer alternatives to traditional creamer strayed from being real, whole food ingredients and were filled with refined and damaged oils with a long list of additives. Flavored creamers often contain more than 4-5g of sugar per tablespoon.
Here's the ingredients in a French vanilla coffee creamer: water, sugar, soybean oil, and less than 2% of micellar casein (a milk derivative), dipotassium phosphate, mono- and diglycerides, cellulose gel, cellulose gum, natural and artificial flavor, carrageenan.
Unfortunately creamers loaded with ingredients like this are just not great for your health! Why ruin a good thing (your morning coffee!) with a bunch of added sugar and chemicals? The good news is we have plenty of delicious, simple ingredients as a coffee creamer substitute to make your cup the highlight of your day.
Coffee Creamer Replacement
Homemade creamers can be made with simple ingredients and are easy to prepare. Experiment with different combinations and report back with your favorite flavors! Here are some combos that we enjoy:
- 1-2 Tbsp. cream + 1 or 2 drops of stevia or monk fruit + a dash of cinnamon
- 2 tsp-1 Tbsp. unsalted butter + drizzle (1/2 – 1 tsp) of maple syrup
- 1-2 Tbsp. coconut milk + drizzle (1/2 – 1 tsp) of honey + a dash of nutmeg or pumpkin spice
Simple Ingredients For A Healthier Cup Of Coffee
Some of our suggestions for healthier coffee creamer may be unfamiliar and may lead you on a scavenger hunt through the grocery store to find them. To avoid that confusion, here are tips on where to find them and more information that may inspire you.
Try mixing and matching some of these ingredients together for an absolutely delicious morning coffee. Try a bit of vanilla extract with almond milk and a dash of cinnamon or add a bit of sweetness with maple syrup and creaminess with a touch of butter.
Do you like the taste of a mocha? Mix a bit of chocolate protein powder and almond milk into your coffee, give it a good blend, and you'll find the taste to be delicious!
Heavy Cream
This is heavy whipping cream which you'll find in the dairy aisle. Adding cream really makes your morning coffee luscious! We recommend organic and grass-fed when possible.
Full-Fat Canned Coconut Milk
Coconut milk is our favorite dairy free coffee creamer option to give our clients that need a dairy-free option. Canned full-fat coconut milk provides a rich, velvety mouth feel due to its higher fat content. Looked for canned coconut milk in the ethnic foods section of your grocery store (never in the dairy aisle) and make sure you pick full-fat. Be mindful that coconut cream and coconut milk are different ingredients. Sometimes the contents in the can separate, but give it a quick spin in the blender before sticking it in the fridge and it should stay emulsified.
Unsalted Butter
Again, organic when possible, grass fed butter can be a great healthy fat to add to your coffee, helping to stabilize blood sugar and to give your morning coffee a creamy nutrition boost. One of our favorite brands is Kerrygold, which you can find in most stores.
Unsweetened Nut Milk
Back into the dairy aisle for these milk alternatives, but be sure to look for the unsweetened milk as many plant-based milks are absolutely loaded with added sugar. Looking at the ingredient list, try to find one with just nuts and water with a pinch of salt added. An almond milk or cashew milk without all the fillers, gums, and additives will be richer, creamier, and still have that nutty flavor, making them great dairy free coffee creamers.
MCT Oil
MCT oil is a dietary supplement to help provide support for weight management and healthy energy levels. MCT stands for medium-chain triglycerides derived from coconut oil and can be nourishing to your brain, tissues, and energy levels. If you've ever heard of "bulletproof coffee" or "keto coffee", this is one of the ingredients you can add. MCT oil blends well to create a creamy texture while boosting energy levels.
Coconut Oil
Look for unrefined, organic coconut oil to be sure you're getting a good quality oil. This is often found near other cooking oils or near the nut butters depending on the store. Coconut oil (or MCT oil) adds a creamy texture.
Honey
Local and organic is the best option for your body and the environment. Find some at the co-op or natural food store near you, or straight from a beekeeper! If you're interested in learning more about its medicinal properties, listen to this episode of Ask a Nutritionist called Raw Honey vs Processed Honey.
Real Maple Syrup
The name explains it, but just to reiterate, be sure you are buying the real deal and not high fructose corn syrup with "natural flavoring". We like maple syrup as a natural sweetener because it's a whole food containing trace minerals when you buy from a co-op, whole foods store, or farmer's market.
Liquid Stevia Drops
Drop in your favorite flavor (English toffee, vanilla crème, hazelnut and plain are good coffee options) and enjoy! Stevia doesn't spike blood sugar like sugar does, so in small doses it's a great alternative.
Chocolate or Espresso Key Greens & Fruits
These are easy-to-mix, great tasting, nutrient-rich superfood formulas with the antioxidant power of 20+ servings of fruits & vegetables! Play around with the amount for the taste you want, but a half scoop of chocolate or espresso is a tasty way to start.
Collagen or Protein Powder
Speaking of up-leveling the nutrition of your coffee, collagen and protein powders can be a great substitute for coffee creamer, but it's important to make sure you choose one without added sugar. Follow this Protein Hot Chocolate recipe but add in coffee to make yourself a protein mocha - it's great hot or cold, if you are an iced coffee lover!
Flavors
Vanilla extract or almond extract are a good option for adding flavors without added sugar. They add a natural sweetness without raising your blood sugar. A pinch of cinnamon, nutmeg and pumpkin spice are other sugar free ideas instead of the flavor syrups full of added sugars.
What About Oat Milk Or Soy Milk?
We'd be remiss if we didn't mention the nutrition facts on oat milk and soy milk and whether they are healthy options to use for coffee creamers. Oat milk sure is popular these days and soy milk certainly blends smoothly into a latte.
Unfortunately, oat milk, even the ones without much added sugar, is still pretty high in carbohydrates because it's made from a grain and it's better to get your carbohydrate intake from vegetables, fruits, and whole grains in their most whole form with a lot of fiber rather than in the liquid form.
In clinic, we recommend using soy products sparingly, if at all. Soy is genetically modified, can be difficult to digest, and has an estrogenic effect due to its phytoestrogen properties. Since there are many other choices for plant based milk options, we'd rather you choose one of those instead, just in case of any unwanted reactions.
What To Order At A Coffee Shop
A healthy life is about balance, so the joy of going to a coffee shop can certainly still be part of your lifestyle. Instead of ordering one of the sugary syrup-filled options, however, opt for something that still gives you the taste of coffee but with healthier ingredients.
Did you know that a medium flavored latte will often contain FOUR pumps of flavored syrup? That's about 35 - 40 grams of total carbohydrates in one cup.
Instead, start with a base: drip coffee, cold brew if you like something with ice, Americano (espresso diluted with a little water).
Add in your splash of milk if you like a creamer - most coffee shops have a variety of options: whole milk, half and half, heavy cream, coconut milk, or almond milk.
Bring your own flavor! Like the options mentioned above, if you like a little bit of natural sweetness in your coffee without all the carbohydrates and added sugars from the syrups and creamers, you could add in a bit of honey, dash of cinnamon, or a sprinkle of stevia.
Key Takeaways On Coffee Creamers
It is possible to enjoy your coffee without filling your cup with unhealthy creamers. Getting creative with your creamer is all about experimenting with the right combinations of plant based milk, like coconut milk or almond milk, swapping your skim milk for heavy whipping cream, and finding your favorite natural sweeteners, like monk fruit, stevia, or flavors like vanilla extract.
Our dietitians, nutritionists, and staff are all about the healthy swaps - have a favorite beverage you want to make healthier? Let us know and we'll give you some ideas!
Learn more about sugar and sugar cravings:
READ: Cutting Out Sugar? Where to Start?
READ: Supplements For Sugar Cravings
LISTEN: Why You're Craving Sweets - Ask a Nutritionist podcast
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