The answer may surprise you, but this dietician has the inside track on how coffee creamer might affect your health.
You're in good company if you start your day with a steaming hot cup of coffee. According to estimates, 62% of individuals in America consume at least one cup of coffee daily. Since not everyone appreciates the taste of black coffee, sweeteners, and creamers are frequently added to lessen the acidity and improve the flavor.
According to studies, drinking one cup of black coffee in the morning lowers your risk of heart disease by 5 to 12% while also improving your attention and giving you more energy for exercise.
So, is putting creamer in your coffee making a difference? Does adding creamer to your coffee thus negate these benefits? Or worse, is it really harmful to you? Here's the lowdown on coffee creamer and how nutritionists feel it affects your health.
And although it might seem like a small amount of creamer won't hurt, over time, the cumulative effect of these chemicals can be downright dangerous; the Mayo Clinic has noted that partly hydrogenated oil alone is detrimental to heart health.
Water, sugar, vegetable oil, stabilizers, and flavors are just a few of the numerous components used to make the majority of standard coffee creamers. Although milk or cream is frequently added in modest amounts, oil accounts for the majority of the creaminess.
According to Haley Bishoff, RDN, owner of Rtsu Nutrition in Las Vegas, "Many coffee creamers include about four grams of sugar and one and a half grams of saturated fat per serving."
Although there isn't a lot of sugar or fat here, remember that a portion is only one tablespoon. It can start to mount up if you add several teaspoons of creamer to several cups of coffee each day. Everyone above the age of two is advised by the Dietary Guidelines for Americans 2020–2025 to keep added sugars to less than 10% of total calories. You should aim for fewer than 50 grams of sugar per day for a 2,000-calorie diet. The American Heart Association recommends limiting your daily intake of saturated fat to 13 grams.
Although there isn't a lot of sugar or fat here, remember that a portion is only one tablespoon. It can start to mount up if you add several teaspoons of creamer to several cups of coffee each day. Everyone above the age of two is advised by the Dietary Guidelines for Americans 2020–2025 to keep added sugars to less than 10% of total calories. You should aim for fewer than 50 grams of sugar per day for a 2,000-calorie diet. The American Heart Association recommends limiting your daily intake of saturated fat to 13 grams.
Coffee creamer may be a healthy substitute for many coffee shop beverages that can have more sugar and saturated fat than a person needs in a day, according to intuitive eating nutritionist Sarah Anzlovar, MS, RDN, LDN, of Sarah Gold Nutrition.
A small amount of creamer won't make or break a healthy diet if you prepare your coffee at home most days. There's no reason to forego coffee creamer completely if it makes you feel comforted and happy to add it to your regular cup of joe.
Anzlovar continues, "Enjoyment is a crucial component of eating and drinking, and including pleasurable foods and beverages in your diet can help you develop a positive connection with food."
A considerable advantage of adding creamer to your coffee may also exist.
"A coffee creamer containing healthy fat can help the body absorb caffeine more slowly. This reduces stress on your adrenal glands and promotes balanced energy "explains Birchwell Clinic's founder and functional medicine specialist Anya Rosen, MS, RD, LD, IFNCP, CPT.
Pick a coffee creamer that has premium ingredients, such as organic dairy or creams and milk made from plants. For more creaminess and taste with less fat and added sugar, Jennifer Fiske, MS, RDN, LD, advises combining your favorite creamer with dairy or plant-based milk as well as additional spices like cinnamon.
Best health choice
Although coffee creamer is unhealthy, it is nonetheless incredibly popular, practical, and even enjoyable. Here are a few better choices:
- Limit your alcohol consumption. Instead of scooping or shaking it into your coffee, measure it out instead, and gradually reduce the amount until you're using no more than 1 tablespoon of each cup.
- Replace it with half and half. Aim for milk or your preferred milk substitute.
- Reduce your sugar intake as well, by 1/2 teaspoon every day or two.