For those who have diabetes, looking for alternatives low in sugar and carbohydrates is the key to finding a creamer suitable for those with diabetes. Here, we'll go through some of the best coffee creamers for people with diabetes and give you some pointers on how to use them healthily.
Coffee creamers can significantly affect how well a person with diabetes manages blood sugar. Diabetes-friendly coffee additions include unsweetened almonds, coconut, half-and-half, unsweetened soy, and oat milk.
By using coffee creamer in a diabetes-friendly way, you can still enjoy your coffee without negatively affecting your health. Make an appointment with your doctor if you have concerns about using coffee creamer while controlling diabetes.
Our Top Picks
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Best overall for your coffee: Amazon Brand: Happy Belly Half & Half Rating: 4.7 out of 5 |
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Best if you like flavored: Almond Breeze Dairy Free Almondmilk, Unsweetened Original Rating: 4.7 out of 5 |
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Runner-up choice: Silk Shelf-Stable Organic Soy Milk, Unsweetened Rating: 4.7 out of 5 |
Your Best Choices for Unsweetened Coffee Creamers Sorted by Flavor
Almond Milk
Almond milk, especially unsweetened almond milk, can be a low-carb and sugar-free substitute for dairy creamers. Its rich, nutty flavor and velvety texture make it a perfect addition to coffee. It's also a great source of calcium and vitamin E.
Coconut Milk
Coconut milk is another non-dairy milk option that can be used as a coffee creamer. Because of its smooth texture and low carb count, unsweetened coconut milk is an excellent substitute for whole milk in coffee. It's a great way to lower bad cholesterol because it's so loaded with the good kind.
Half-and-Half
Half-and-half, which is made by combining cream and milk, is another common coffee creamer. It's less rich than full-fat cream, but it works just as well in coffee because of its high-fat content and high protein content. While it's true that half-and-half has fewer calories than full-fat cream, it still needs to be a better idea to overdo it because it does have some carbohydrates.
Soy Milk
Soy milk is another non-dairy milk option that pairs nicely with coffee. For those concerned about their sugar and carb intake, unsweetened soy milk is a healthy alternative that provides a considerable amount of protein. Vitamin D and calcium content are also relatively high.
Oat Milk
Oat milk is a popular dairy-free milk substitute due to its high fiber and low sugar and carb content. Also, it has beneficial nutrients, including vitamin B12 and calcium.
Can Coffee Creamer Increase Blood Sugar Levels?
Although coffee creamer might not raise blood sugar levels directly, specific varieties of coffee creamer may have added sugars and carbohydrates that do, which can lead to rises in blood sugar levels.
Sweetened creamers, such as those flavored with vanilla or caramel, might contain significant sugar levels and should be avoided. Other sweetened creamers, such as those flavored with chocolate or strawberry, may contain sugar.
It is also possible that powdered creamers contain added sugars and artificial sweeteners, which can negatively impact blood sugar levels.
Can People with Diabetes Use Coffee Creamers?
Yes. Individuals with diabetes can use coffee creamer but must choose a suitable one and consume it moderately. Note that most creamers are heavy in calories and fat, making it challenging to maintain appropriate blood sugar levels.
Select creamers that are low in calories, have a low carbohydrate content and are unsweetened. This will help prevent rises in blood sugar levels.
Important Factors To Consider When Picking a Creamer
When you have diabetes, you must pay attention to everything you consume, including what you put in your coffee. Picking the wrong coffee creamer can cause your blood sugar levels to jump, making it more challenging to maintain control of your diabetes.
This may seem like a trivial matter, but it can have a significant impact on your health. While shopping for a creamer, it is essential to pay careful attention to the nutrition labels and the lists of ingredients.
Those who have diabetes should make it a goal to limit their daily sugar intake to no more than 25 grams for women and 36 grams for men, as recommended by the American Diabetes Association. In addition, maintaining proper control of the number of carbohydrates consumed is essential for maintaining appropriate blood sugar levels.
If you have diabetes, you should carefully consider the following factors while selecting a coffee creamer:
- Carbohydrate content: One of the primary nutrients that can affect the amount of sugar in the blood is carbohydrates. Several creamers on the market have added sugars, which can rapidly increase blood sugar levels. A serving size of liquid coffee creamer that consists of two tablespoons typically includes 11 grams of carbs, of which 10 grams are comprised of sugar. When you use flavored creamers to sweeten your coffee, you add more sugar to your beverage. It is essential to seek solutions that are unsweetened or sugar-free. Look for creamers with fewer than 5 grams of carbs in a single serving. Tip: Creamers with added sugar or high fructose corn syrup should be avoided since they can increase blood sugar. Also, avoid flavored or sweetened creamers, as they typically have a large amount of sugar and carbohydrates.
- Fat content: The digestion and absorption of sugar into the bloodstream can be slowed down with the help of fat. However, those who have diabetes should look for a creamer that contains a relatively small amount of both saturated and trans fats. Tip: Creamers that are produced using plant-based components, such as almond or coconut milk, have the potential to be an excellent source of healthful fats. But, to prevent ingesting an excessive number of calories, paying attention to portion size is essential. Choose creamers where the serving size has less than 2 grams of saturated fat.
- Calorie content: Calories can also impact blood sugar levels and weight management. For people with diabetes, choosing a creamer that is low in calories is essential. Many creamers can be high in calories, especially flavored or sweetened. Tip: Choosing a low-calorie option, such as unsweetened almond milk, can help to keep calorie intake in check. Look for creamers that have less than 30 calories per serving.
- Artificial sweeteners: Artificial sweeteners are a common ingredient in many creamers, and research suggests that they may adversely affect both blood sugar and general health. Although artificial sweeteners can give food a sweet taste without adding more calories, they are associated with an increased risk of gastrointestinal distress and an intensified desire for sweet foods. Tip: It is essential to take the time to study product labels, select creamers that do not contain any artificial sweeteners, and restrict the use of creamers that do have such ingredients. Try to choose creamers that are sweetened with all-natural sweeteners, such as stevia, rather than artificial ones.
- Flavor: Coffee creamer flavor can significantly impact the beverage's overall taste. It is crucial for people with diabetes to choose a creamer that enhances flavor without adding sugar. Natural and synthetic flavors, such as vanilla and hazelnut, are used in many creamers. Creamers flavored with natural ingredients and without added sugars are the best option. Tip: Find creamers that say "unsweetened" or "sugar-free" on the label.
- Serving size: The serving size of a creamer is an essential factor to consider when choosing a creamer for people with diabetes. It is vital to measure the serving size to avoid consuming too many calories, carbohydrates, or fats. Tip: Use a measuring spoon or cup to keep serving sizes in check and prevent overconsumption. Most creamers have a serving size of 1-2 tablespoons, so measure the appropriate amount.
How To Use Coffee Creamer In A Diabetes-Friendly Way?
While the above creamers are diabetes-friendly, use them in moderation. Here are some tips on how to use coffee creamer healthily:
- Measure out serving sizes: Measure serving sizes of creamer to prevent overconsumption. Use a measuring spoon to dispense the appropriate creamer for a single serving.
- Limit the number of cups of coffee per day: Caffeine jitters are one side effect of consuming too much coffee, and they may also impact blood sugar. The American Diabetes Association recommends just three cups of coffee per day.
- Avoid sweetened coffee drinks: Those with diabetes should think twice before sipping a sugary latte, but coffee creamer is still an option to explore. Frappuccinos and lattes are two examples of sugary coffee beverages that should be avoided by people concerned about their blood sugar levels. Add cinnamon or unsweetened cocoa powder if you want a flavored coffee.
- Use alternative flavors: Instead of using a creamer to flavor your coffee, consider diabetes-friendly alternative flavors. Cinnamon is an excellent alternative that can give your coffee a warm, spicy flavor. Try sweetening your coffee with unsweetened cocoa powder for a more authentic chocolate flavor.
- Consider homemade creamers: Those with diabetes also have the option of creating their DIY creamers. You can manage the components by making them yourself to avoid unwanted sugar or carbs. Homemade creamers can be flavored with vanilla or cinnamon and created with non-dairy milk like almond or coconut milk.
Author
Dorothy is a Registered Nutritionist-Dietitian (RND) and teaches food and nutrition at a university. She is also a freelance writer and a fitness enthusiast. As a coffee lover, she appreciates the taste of a well-pressed cup of coffee and the beautiful complexity of each brewing method.
