Coffee Creamers and Sweeteners

It seems like every week Starbucks or Dunkin come out with a new type of coffee. Many of my patients have been more aware of the hidden fat and sugar within their coffee drinks. For those of us who don’t enjoy a black cup of coffee, here are a few tips:

Cream:

• Dairy-based creamers often have a higher fat content, specifically saturated fat.
  • Half-and-half, 1 tbsp has 1 gram of saturated fat.
    • Medium Dunkin coffee with cream has 4 tbsp of half-and-half, approximately 4.5g saturated fat.
  • Whole milk, 1 tbsp has 0.3 grams of saturated fat
• Plant-based creamers vary in both their sugar and fat content. Regarding fat:
  • Coconut milk, 1 tbsp has 0.3 grams of saturated fat
  • Oat milk, 1 tbsp has 0 grams of saturated fat.
    • Oat creamers often contain other oils to give a silky texture, such as rapeseed and sunflower oil, and gums, such as guar gum.
  • Cashew or Almond milk, 1 tbsp has 0 grams of saturated fat.
    • Nut creamers tend to not contain other oils or gums to give a creamy texture. The creaminess comes from the nuts themselves!
  • Pea milk, 1 tbsp has 0 grams of saturated fat.
    • Pea creamers often contain other oils to give a silky texture, such as safflower and sunflower oil, and gums, such as guar gum.

Sugar:

• Natural sweeteners have no additives.
  • Maple syrup, 1 tsp has 3.4g sugar.
    • Contains antioxidants and minerals. Has a lower glycemic index than refined sugar, making it a better natural sweetener for individuals managing glucose levels.
  • Honey, 1 tsp has 5.2g sugar.
    • Contains antioxidants and supports immune function.
  • Refined sugar, 1 tsp has 4g sugar.
    • Grande Starbucks coffee with the normal flavor shot has 14g refined sugar.
• Artificial sweeteners
  • See previous blog post for details on types. Read the label of all your flavored milks and creamers.

Common products and overall advice

Goal: Sweet, without calories from natural sweeteners. Try to find a liquid stevia or monk fruit extract that you prefer to add to your coffee. Even zero sugar products with stevia often contain other artificial sweeteners.

Goal: Cut black coffee. Try 2% milk or any plant based milk preferred.

Goal: Creamy coffee. If you are not trying to limit your saturated fat, aim for products with the least amount of additives, such as half-and-half or a nut-based creamer.

Goal: Creamy and plant based coffee. Try a nut creamer, such as organic Califia Farms, Almond creamer, unsweetened. If you do not think it’s creamy enough, try an oat-based or a pea-based creamer, knowing the that creaminess is coming from added oils and gums.

Goal: Sweet coffee. If you are not trying to limit your added sugar, aim for products with natural sweeteners and added benefits, such as maple syrup and honey.

Goal: Sweet and creamy coffee with flavor.  If you are splurging, try a homemade dairy based creamer, such as this recipe. Most products in store are made from sugar, rather than maple syrup or honey. Chobani has dairy-based creamers with sugar and no other additives.

Jennifer Meijer

Jen Meijer, PhD, MPH, RD is a Registered Dietitian specializing in evidence-based nutrition care across the lifespan, helping patients build sustainable habits that support long-term health in Vermont and New Hampshire.