The Scoop on Coffee Creamers

If you’re counting calories and watching your saturated and trans fat intake, a cup of black coffee is an excellent beverage choice. However, if you prefer coffee with cream, you have a wide range of options these days. Making coffee creamier used to mean adding a splash of milk or cream. Then half-and-half products (a mixture of milk and cream or a thickener) came along, as well as other liquid and powdered creamer products. Many of these products were designed with convenience in mind; many don’t require refrigeration and have long shelf lives. What exactly do these creamers contain, and can they fit into a healthy eating plan?

Watch Out for Trans Fat

Good, old-fashioned cream is just that—the thick, fatty liquid that rises to the top when milk is left to stand. However, some coffee “creamers” don’t contain any real cream or milk, although they may include partially hydrogenated oil (PHO), which is a source of artery-clogging trans fats. Trans fats may be on their way out as an ingredient in U.S. foods, but there are still plenty of products that contain PHOs on supermarket shelves. Flavored creamers also contain added sugar, which raises the calorie count.

Is it Really Non-Dairy?

Some of the minimally processed products have cream or milk as their base, but several list only “a milk derivative” on their ingredients list. If you’re lactose intolerant, vegan, or are otherwise trying to avoid milk-based ingredients, be sure to carefully read the ingredients list on products marked as “non-dairy.” A common ingredient used in non-dairy creamers is actually a milk derivative called sodium caseinate.

Many newer dairy-free creamers are based on plant foods, such as soy or coconut. They are generally lower in calories and fat than their dairy-based cousins, but when flavors like hazelnut, vanilla, mocha, and caramel enter the picture, it’s time to start checking calories again.

With so many choices, there are several things to keep in mind when choosing a coffee creamer.

Keep it Real

Choose a creamer made with real ingredients, such as milk, soy, or coconut, instead of one that is a mixture of sugar, refined fats (especially partially hydrogenated oils), and artificial colors, flavors, and thickeners. Don’t be fooled by healthy promises on the front of the package: Read the label on the back to check calories, fat grams, and sodium, as well as the ingredients list. As with most packaged foods, the fewer ingredients and the fewer additives, the better.

Watch Serving Sizes

The majority of creamers suggest a serving of 1 tablespoon, which doesn’t seem like much. However, if you double that amount, you may be getting up to 90 calories and 4 grams of saturated fat—and that’s in just one cup of coffee. If you drink two or three cups a day, you’re potentially looking at the calorie and saturated fat equivalent of a fast-food cheeseburger. If you’re a fan of fancy coffee drinks, be aware that one 16-ounce flavored coffee with whipped cream can pack a calorie punch of up to 500 calories and more than half the saturated fat that’s recommended for an entire day.

Go Old School

Consider going back to the basics. Use low-fat milk (dairy or plant-based) or a small splash of half and half. If you like flavoring, add pure extract, such as vanilla, or a sprinkle of cinnamon or nutmeg. Limit your sweetener to a teaspoon or less of sugar or honey. If you’re accustomed to adding lots of sugar and cream or milk to your coffee, try to cut back gradually to trim some calories and saturated fat from your diet. 

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