Coffee creamer is usually a dairy or non-dairy product that helps to flavor coffee and give it a creamy texture. Coffee creamers come in a variety of flavors like vanilla, hazelnut, and caramel. They’re a convenient way to customize your morning cup of coffee (and make it taste sweeter), but most people overlook the ingredients commonly used. We’ll dive into all the common ingredients in depth throughout this article.
Are Coffee Creamers Healthy?
Usually, no – coffee creamers oftentimes aren’t healthy.
Unfortunately, coffee creamers are typically full of sugar, oils, and unnecessary additives with minimal nutritional value. And for people who consume their coffee with creamer first thing in the morning on an empty stomach, the additional sugars in coffee creamers could impact blood sugar levels.
That being said, there are some healthier coffee creamer alternatives!
First, let’s dive into the common ingredients found in creamers…
What’s In Coffee Creamer? Top 20 Ingredients
Well, coffee creamers are formulated to deliver a super smooth, creamy, and flavorful consistency to perfectly complement coffee. What was once traditionally made with milk or cream and sugar, many coffee creamers now (especially the most popular ones) include a long list of ingredients.
Let’s dive into the common coffee creamer ingredients…
- Acacia gum is a fiber from the sap of Acacia trees. It is added to foods and other products as a stabilizer. According to Dr. Axe, acacia gum can have certain benefits like “increasing probiotic bacteria in the gut, promoting satiety following meals, slowing down gastric emptying, and regulating hormone secretion.”
- However, acacia gum is meant to be consumed in small amounts, so continuously consuming it day after day with other sugars and additives isn’t very beneficial (and may cause digestive issues for some people). [1]
- Artificial flavors are made in a lab and are typically derived from petroleum or other substances that people should not eat. It’s best to avoid any foods that have artificial flavors on the label. [2]
- Calcium carbonate can be used to prevent or treat calcium deficiency. It is commonly used in heartburn medications. Consuming calcium carbonate may cause gastrointestinal side effects like constipation or gas.
5 – Dipotassium Phosphate
- Dipotassium phosphate (DKP) is a water-soluble salt that contains potassium and phosphate. It is used as a food additive, fertilizer, or buffering agent in different products.
- One reason why it is used in foods is because it is a salt, it acts as a preservative. While it may preserve food, it could also cause some unwanted side effects from consuming it daily, including headaches, confusion, constipation, diarrhea, nausea, or vomiting. [3]
- Erythritol is a sugar alcohol. It is gaining popularity amongst consumers because it contains zero carbohydrates, has zero calories, and doesn’t raise blood sugar levels.
- One of the biggest complaints about erythritol is that it is linked to gastrointestinal and cardiovascular issues. Erythritol was associated with a 3-year risk for major cardiovascular events. [4]
- Gellan gum is a food additive that is made through bacterial fermentation using sugar. It is a common food additive because it can keep food stable when temperatures change.
- Gellan gum may improve digestion, constipation, or diarrhea. While gellan gum may have this benefit, it is still important to limit your consumption. This is because it could contribute to low-level inflammation in the digestive tract. [5]
- According to the American Chemical Society, maltodextrin is “a polysaccharide that is used primarily in foods and beverages as a thickener, sweetener, and/or stabilizer.”
- Researchers are concerned that this additive could cause post-meal glycemia, which is not good for your metabolic health. Research has shown that maltodextrin can also promote intestinal inflammation and lead to chronic inflammatory diseases. [6, 7, 8]
- MCT stands for medium chain triglycerides and is a type of fat that is typically found in coconut or palm oil. There are many potential benefits from consuming MCT oil/powder, including preventing metabolic syndrome, improving energy levels and mood, supporting digestion, and killing different bacteria and viruses. This could be a positive addition to your coffee creamer!
- Monk fruit powder is a popular sweetener that comes from the monk fruit. Monk fruit is rich in antioxidants and is anti-inflammatory, lessens fatigue, and can be consumed by people on low glycemic diets.
- Some people prefer to avoid monk fruit, but it can be a great alternative to high levels of added sugar. [9]
- The FDA’s definition of natural flavors is pretty long, so bear with us. A natural flavor is “the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating, or enzymolysis, which contains the flavoring constituents derived from a spice, fruit, or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional.” [10]
- This means that natural flavors could mean a lot of different things. According to the Food Revolution Network, there are over 2,500 flavor substances. That is why it is really important to reach out to companies and ask them what exactly they use for their natural flavors before purchasing. Some companies will use “natural flavors” on their label to protect their formulations and recipes.
- The Food Revolution Network shares that if you see organic natural flavors on a label, it is definitely better than regular natural flavors. This is because organic natural flavors cannot have “the additives propylene glycol, polyglycerol esters of fatty acids, mono- and di-glycerides, benzoic acid, polysorbate 80, medium-chain triglycerides, BHT, BHA, or triacetin.”
- In summary, be weary of natural flavors and if you see natural flavors or organic natural flavors on an ingredient label, reach out to the company and ask them specifically what they use. [11, 12]
- Pectin is a dietary fiber that is found in foods like apples, bananas, citrus fruits, and carrots. Pectin is commonly added to food products because it can be used as a thickening agent, cause something to form a gel, or as a stabilizer.
- Pectin can be used to help lower cholesterol, stop loose stools, and support detoxification. This isn’t typically an ingredient of concern in coffee creamer.
- Potassium citrate is a molecule composed of potassium and citrate. Pretty straightforward, right? Potassium citrate is found naturally in citrus fruits. It can be added to foods as a preservative or to make foods taste sour.
- It actually works to make urine less acidic and can be used to prevent kidney stones. However, it is not recommended to consume potassium citrate as a supplement or additive but is recommended to consume through food in most cases. [13]
14 – Sodium Hexametaphosphate
- Sodium hexametaphosphate can be used as a thickener, texturizer, or emulsifier in foods. Research has shown that consuming sodium hexametaphosphate as an additive can have a negative impact on the kidneys, bones, heart, and pancreas.
- This is because it can throw your minerals off balance. Because of all the potential negative effects it can have on the body, avoid all creamers with sodium hexametaphosphate. [15]
- Adaptogens are ingredients in certain mushrooms and plants that help your body ADAPT to stress. They can really help people come back to homeostasis when they experience physical or emotional stress.
- One reason companies are adding adaptogens to coffee creamers is to reduce any anxiety and jitters that may come from the caffeine in coffee. Barring that you do not take any medications that could interact with certain adaptogens, these are great additions to coffee creamers.
- Check out this podcast episode with Kathlyn and Four Sigmatic: Connecting the Dots: Ep. 3 Are plants, herbs, and mushrooms the keys to feeling well? on Apple Podcasts
- Stevia is another popular sugar substitute that comes from the leaves of a Stevia plant. It is in the same plant family as ragweed, so if you have a ragweed allergy, you may want to avoid stevia – pro tip! It may also cause some gastrointestinal side effects like bloating or nausea. You can learn more about stevia here: Is Stevia Safe During Pregnancy… Or At All? – In On Around
- Stevia isn’t all bad though. According to Rachael Link, MS, RD, it may support metabolic health, improve cholesterol levels, lower blood pressure, and may help with Lyme Disease. There are pros and cons to stevia, so review the research to see if you’re comfortable consuming it. [18]
- Sunflower lecithin is a phospholipid that comes from sunflower seed oil. It is used in the food industry as an emulsifier and to keep the food shelf stable. It can be used as a supplement to improve cholesterol levels, support digestion, fuel the brain, and help with breastfeeding.
- However, just like some of the other additives, in larger amounts, it is associated with digestive disturbances like diarrhea or bloating. Sunflower lecithin is the best form of lecithin because it is non-GMO! [19]
- There are so many different names for sugar that you could find on your ingredient label – check out the graphic to see some of the aliases that sugar goes by.
- When it comes to sugar in your food, low-sugar food has 5 grams or less of sugar per serving. You also want to look for natural sources of sugar, including coconut sugar, dates, fruit, maple syrup, or raw honey.
- It’s best to avoid (or limit your use) coffee creamers with the above ingredients because they can be inflammatory and can cause a blood sugar spike.
20 – Vegetable or Seed Oil
What to Look For In Coffee Creamer
When shopping for coffee creamer, look for the following:
- Free of:
- Artificial flavorings
- Added sugar or high fructose corn syrup
- Artificial sweeteners, like aspartame
- Stevia – Learn more about why here.
- Gums
- Calcium Carbonate
- Carrageenan
- Dipotassium Phosphate (DKP)
- Erythritol and other sugar alcohols
- Maltodextrin
- Sodium Hexametaphosphate
- Vegetable or seed oils
- Limited in:
- Natural flavorings (instead, look for organic natural flavors)
- The creamer should have minimal ingredients (or even just one, high-quality ingredient… like milk)
What’s the Healthiest Type of Creamer Milk?
The choice varies based on the type of milk and individual preferences. Optimal cow or goat’s milk should be organic and grass-fed. For nut milk, prioritize organic varieties with minimal ingredients. Coconut milk should ideally be organic, unsweetened, and free from additives like gums. While oat milk can lead to spikes in blood sugar, choosing organic options made with gluten-free oats ensures higher quality if you decide to purchase it.
Now the healthiest type of milk for a specific person will vary. If a person is lactose intolerant, they should opt for nut or coconut milk. If a person is allergic to nuts or sensitive to oxalates, they should opt for dairy or coconut milk. If a person needs to consume less saturated fats, they should get nut milk. It really depends on your body and your unique needs!
Best, Better, Worst Coffee Creamer Alternatives
Let’s rank the best, better, and worst coffee creamer options…
Best
Coffee Creamer
Alternatives
These options can be 100% organic with minimally processed ingredients.
1 – Make It At Home – DIY Coffee Creamer
- For a delicious vanilla option, mix together:
- 1.5 cups milk of choice (cow’s milk, nut milk, and/or coconut milk)
- 2 tbsp honey
- 3 tsp vanilla extract
- There are a ton of great DIY recipes online!
2 – Organic Half-and-Half
Using half milk, half cream, like Organic Valley Grassmilk
There are many organic cream brands available, like Stonyfield Organic.
4 – Four Sigmatic Vanilla Coconut Creamer
- Ingredients organic coconut milk powder, organic vanilla powder, organic lion’s mane extract, organic green tea extract (L-theanine), organic monk fruit extract
- Pros
- Organic ingredients
- No added sugar
- No artificial flavors
- No natural flavors
- Includes adaptogens and green tea extract
- Cons: N/A
5 – Malk Organic Almond or Oat Creamers
- Almond Milk Ingredients: Filtered Water, Organic Coconut Sugar, Organic Almonds, Organic Soluble Tapioca Fiber, Pure Organic Vanilla Extract made from Vanilla Beans, Baking Soda, Himalayan Pink Salt
- Oat Milk Ingredients: Filtered Water, Organic Coconut Sugar, Organic Gluten-Free Oats, Organic Soluble Tapioca Fiber, Baking Soda, Himalayan Pink Salt
- Pros
- Organic
- No artificial flavors
- No natural flavors
- Cons:
Better
Coffee Creamer
Alternatives
If you’re looking for pre-made coffee creamer alternatives to include in a quick breakfast routine, here are some better options. While some of these are not 100% organic and some may include unnecessary additives, these are much better alternatives than the most popular coffee creamers.
1 – Ryze Superfoods Probiotic Creamer with Mushrooms
- Ingredients: Coconut Creamer (Coconut Milk, Coconut Oil, Tapioca Maltodextrin (From Cassava Root), MCT Oil, Acacia Fiber), Organic Mushroom Blend (Cordyceps, Reishi, King Trumpet, Shiitake, Turkey Tail, Lion’s Mane), Pure Vanilla Powder, Bacillus Coagulans 1 Billion CFU.
- Pros
- Some organic ingredients
- Non-GMO
- No added sugar
- No artificial flavors
- No natural flavors
- Cons
- Not all organic
- Contains maltodextrin and acacia fiber which could cause side effects
- Ingredients: Water, Coconut Cream, Almonds, Acacia Gum, Dipotassium Phosphate, Sunflower Lecithin, Sea Salt, Gellan Gum.
- Pros
- No added sugar
- No artificial flavors
- No natural flavors
- Cons
- Not organic
- Contains gums and dipotassium phosphate that may cause unwanted side effects
- Ingredients: Milk, cream, cane sugar, natural flavors.
- Pros
- Has minimal ingredients
- Non-GMO
- No Artificial Flavors
- Cons
- Not Organic
- Has Natural Flavors
- Ingredients: Coconut Cream (Water, Coconut Milk), Aquamin (Calcium From Marine Algae), Organic Gum Acacia, Organic Mushroom Extracts (Chaga, Lion’s Mane, Cordyceps)
- Pros
- No sugar
- No artificial flavors
- No natural flavors
- Some organic ingredients
- Contains adaptogens and aquamin
- Cons
- Not everything is organic
- Contains gum acacia which could cause digestive symptoms
- Ingredients: Bovine Collagen Peptides, Coconut Milk Powder, MCT Powder, Natural Flavor, Luo Han Guo Fruit Extract (Monk fruit), Konjac Root Gum (Amorphophallus)
- Pros:
- Includes 10 grams of protein
- No added sugar
- No artificial flavors
- Contains MCT powder
- Cons
- Contains natural flavor
- Not organic
6 – Elmhurst Unsweetened Cashew Creamer
- Ingredients: Cashew Milk (Cashews, Water), Oat Milk (Water, Gluten-Free Oats), Natural Flavors, Pectin
- Pros:
- Minimal ingredients
- No gums or oils
- No artificial flavors
- No added sugar
- Non-GMO
- Cons
- Contains natural flavor
- Not organic
- Ingredients: Organic Oats, Avocado Oil, Soluble Tapioca Fiber, Organic MCT Oil, Cane Sugar, Calcium Carbonate, Pectin Fiber, Himalayan Salt
- Pros
- Some organic ingredients
- No artificial flavors
- No natural flavors
- Non-GMO
- Uses MCT oil and Himalayan salt
- Uses avocado oil instead of vegetable or seed oil
- Cons
- Contains added sugar
- Uses oil
- Contains calcium carbonate which may lead to GI issues
- Ingredients: MCT (Medium Chain triglycerides), Aquamin MgAG, Alpha GPC, L-Theanine, L-Tyrosine. Organic Coconut Milk Fruit Powder, Organic Vanilla Extract, Organic Coconut Extract, Sea Salt, Stevia Glycoside (Rebaudioside M).
- Pros
- Some organic ingredients
- No artificial flavors
- No natural flavors
- Non-GMO
- Uses MCT, Aquamin, and amino acids
- Cons
- Uses stevia as a sweetener
9 – Organic Valley Sweet Cream Creamer
- Ingredients Organic Grade A Milk, Organic Grade A Cream, Organic Unrefined Cane Sugar, Lactase Enzyme, Gellan Gum, Organic Natural Flavor
- Pros
- Organic ingredients
- No artificial flavors
- Non-GMO
- Cons
- Contains added sugar
- Uses natural flavors, but at least it is organic
- Contains gellan gum which could cause unwanted side effects
10 – Califia Farms Organic Almond Creamer Vanilla
- Ingredients Organic Almondmilk (Water, Organic Almonds), Organic Cane Sugar, Baking Soda, Organic Natural Flavor
- Pros
- Organic ingredients
- Non-GMO
- No artificial flavors
- Cons
- Uses natural flavors, but at least it is organic
- Contains added sugar
11 – Vital Proteins Collagen Creamer
- Ingredients collagen peptides (bovine), organic coconut milk powder, natural flavors, silica, organic acacia fiber
- Pros
- Some organic ingredients
- No artificial flavors
- No added sugar
- Cons
- Not all organic
- Contains natural flavors
- Contains acacia fiber, but at least it is organic
- Ingredients: Collagen Peptides (Bovine), Organic Coconut Medium Chain Triglycerides, Organic Gum Acacia, Coconut Cream (Coconut Milk, Coconut Oil, Tapioca Maltodextrin, Gum Acacia, Sunflower Lecithin), Natural Vanilla Flavors, Organic Stevia (Rebaudioside A from Stevia rebaudiana leaf), Bacillus subtilis
- Pros:
- Some organic ingredients
- No artificial flavors
- No added sugar
- Cons:
- Owned by Nestle
- Includes maltodextrin and gum acacia
- Uses stevia
- Contains natural vanilla flavors
- Ingredients: Grass-fed butter, MCT oil (caprylic and capric acid triglycerides from highly refined coconut oil), acacia gum.
- Pros:
- Uses grass-fed butter and MCT oil
- Has minimal ingredients
- No added sugar
- No artificial flavors
- No natural flavors
- Cons:
Worst
Coffe Creamer
Alternatives
These coffee creamers contain multiple ingredients we prefer to avoid. While these can be a part of your 80/20 balanced lifestyle, they’re best to limit as much as possible.
- Ingredients: Water, Corn Syrup Solids, Vegetable Oil (High Oleic Soybean And/or High Oleic Canola), And Less Than 2% Of Micellar Casein (A Milk Derivative)**, Mono- And Diglycerides, Dipotassium Phosphate, Natural Flavor, Carrageenan.
- Pros: N/A
- Cons
- Contains corn syrup
- Contains vegetable oil
- Contains natural flavor and other additives
2 – Great Value Original Coffee Creamer
- Ingredients: Water, Corn Syrup, Partially Hydrogenated Soybean And Cottonseed Oil, And Less Than 2% Of Sodium Caseinate (A Milk Derivative*), Mono And Diglycerides, Sodium Stearoyl Lactylate, Dipotassium Phosphate.
- Pros: N/A
- Cons
- Contains corn syrup
- Contains seed oils
- Contains dipotassium phosphate
- Ingredients: Water, Sugar, Palm Oil, Contains 2% Or Less Of: Sodium Caseinate (A Milk Derivative), Dipotassium Phosphate, Carrageenan, Mono And Diglycerides, Natural & Artificial Flavors, Sucralose, Sodium Stearoyl Lactylate, Salt.
- Pros: N/A
- Cons
- Contains palm oil
- Contains added sugar
- Contains natural flavors
- Contains artificial flavors
- Contains dipotassium phosphate and other additives
4 – Splenda Coffee Creamer
- Ingredients Water, Mid-Oleic Sunflower Oil, Erythritol, Contains Less Than 2% Sodium Caseinate (A Milk Derivative)*, Mono-and Diglycerides, Natural and Artificial Flavor, Dipotassium Phosphate, Cellulose Gel, Cellulose Gum, Splenda Sucralose, Carrageenan, Acesulfame-K.
- Pros: N/A
- Cons
- Contains seed oil
- Contains erythritol
- Contains natural flavors
- Contains artificial flavors
- Contains dipotassium phosphate and carrageenan
5 – Sown Unsweetened Organic Oat Creamer
- Ingredients: Organic Oatmilk (Filtered Water, Organic Hydrolyzed Oats), Organic Canola Oil, Contains 2% Or Less Of: Calcium Carbonate, Potassium Citrate, Gellan Gum, Baking Soda.
- Pros
- Contains organic ingredients
- Free of gums, oils, artificial flavors, and added sugar
- Cons
- Contains organic canola oil
- Contains potassium citrate and gellan gum which aren’t recommended to consume on a continuous basis (not good for everyday use)
6 – Super Coffee Creamer Half & Half
- Ingredients: Purified water, Cream, Milk protein isolate, MCT oil, Contains less than 0.5% of: Natural flavor, Gellan gum, Sodium Hexametaphosphate, Dipotassium Phosphate
- Pros
- Contains purified water and cream
- Uses MCT oil
- Cons
- Even though it is small amounts, still contains natural flavor, gellan gum, sodium hexametaphosphate, and dipotassium phosphate
Tips for a Healthier Cup of Coffee
Using a healthier coffee creamer alternative is a great step towards creating a healthier morning routine, but there are a couple of other ways to improve your morning cup-o-joe. Check out these articles for more:
