10 Delicious and Healthy Coffee Creamer Alternatives

8 min read SEP 19, 2023

A study suggests that drinking coffee can reduce the chances of developing type 2 diabetes, but adding cream and sugar can cancel out this effect. To make your coffee healthier there are a collection of sustainable substitutes for creamer that provide natural sweetness. There are plenty of healthy alternatives to traditional creamer. Take a look at our list of 10 healthy options for coffee creamer.

1. Skim milk

Swap your coffee creamer for skim milk and enjoy a creamy texture with added benefits! This low-fat alternative is packed with calcium, protein, potassium, and vitamins that are good for your health.

Concerned about dairy's health risks? Experts recommend keeping saturated fat intake to 10% of daily calories to reduce the risk of heart disease and weight gain. Try using skim milk instead of whole milk, which contains more saturated fat, to reach this goal. For a touch of sweetness, add honey in moderation, as excessive intake of added sugars can harm your health.

2. Plant-based Milk

Ditch full-fat dairy and opt for plant-based milk for a healthier diet. But watch out for added sugars - some brands can be just as bad as regular milk. Stay on the safe side by reading the label and ensuring that there's no added sugar. Also, make sure to choose a brand that provides the same nutrients as regular milk. Almond, oat, and soy milk are great options, but fortified soy milk stands out for its protein and potassium levels that can rival cow's milk.

3. Protein Powder

Protein powders can be a great substitute since many have a pleasant taste. However, it's important to read the nutrition label before buying to ensure they don't contain added sugar and dairy if you have dietary limitations.

Properly using protein powder and coffee can do wonders for your health. Coffee's natural antioxidants help protect against cancer and heart disease, but only if you avoid sugary creamer. Protein powder is a game-changer for those struggling to meet daily protein intake recommendations. Say goodbye to falling short and hello to a healthier lifestyle.

4. Stevia

Elevate your morning coffee game with stevia, the all-natural, calorie-free sweetener made from plants. Enjoy a healthier cup of coffee while also being diabetes-friendly thanks to its 0 glycemic index. Try using it as a luscious creamer alternative for a guilt-free treat. Just remember to use it sparingly, as stevia's sweetness can easily overtake the taste of your coffee. Beyond sweetening your cup, stevia has potential health benefits. It could contribute to weight control and contain antioxidants that help fight against illnesses like pancreatic cancer. Give your morning routine a wellness boost with stevia.

5. Monk Fruit Extract

The monk fruit sweetener is made from the one-of-a-kind Luo Han Guo melon. With a sweetness ranging from 100 to 250 times that of sugar, this FDA-approved sweetener is both safe and satisfying. Despite its rarity due to challenging growth and exportation, it's available in liquid or powder form for those daring enough to try. Not only is it completely calorie, carbohydrate, and sugar-free, studies have even shown it to contain beneficial antioxidants.

6. Maple Syrup

Maple syrup is a natural and delightful sweetener that is extracted from the sap of maple trees. Don't confuse it with imitations containing sugar, that will never match the taste.

Quebecol, a molecule with anti-inflammatory properties, is created during the extraction process of maple syrup. It makes maple syrup beneficial for individuals with arthritis, diabetes, heart disease, and inflammatory-related illnesses.

7. Cocoa Powder

Ditch your coffee creamer for cocoa powder and indulge in a mocha lover's dream. While some production methods might strip cocoa powder of beneficial nutrients, it remains a pure form of chocolate. In fact, studies show that this superfood can boost your brainpower, promote better blood flow and pressure, and enhance insulin resistance thanks to its excellent micronutrient composition.

Opt for dark cocoa powder with higher micronutrients (flavonols) per ounce to make a healthier choice. Be sure to check the label to determine the amount of micronutrients present.

8. Cinnamon

Spice up your life with cinnamon! This tasty ingredient packs a powerful punch of health benefits, from cell protection to inflammation reduction and blood sugar regulation. And if that's not impressive enough, it even enhances brain function and lowers the risk of serious diseases like Alzheimer's and Parkinson's when combined with caffeine. Savor the flavor and reap the rewards with cinnamon.

9. Vanilla Extract

Although vanilla is a favorite flavor worldwide and complements coffee well, it is, unfortunately, hard to come by in its natural form due to its expensive and labor-intensive harvesting process.

Although synthetic vanillas are available, they do not provide the same health benefits as pure vanilla. Studies have revealed that with its abundant antioxidants, pure vanilla helps enhance heart health, digestion, and respiratory illnesses and alleviates inflammation.

Elevate your iced coffee experience with the pure goodness of vanilla. Keep in mind that heat can weaken its flavor, but fear not - vanilla is the perfect addition to cold brews. Use just a quarter teaspoon to transform your brew's aroma and taste, as its potency will not disappoint.

10. Egg Yolk

Swap your cream for a healthier alternative and add an egg yolk to your morning brew instead. Using a frother or fork, whisk your egg yolk into your cup and simply pour your coffee on top for a delicious, creamier taste. Satisfy your sweet cravings with a delicious and healthy twist - add honey. Just remember to opt for pasteurized eggs for safety. This drink is loaded with essential nutrients such as protein, vitamins, minerals, and antioxidants. Give your palate and body the treat they deserve.

Frequently Asked Questions

What is the healthiest alternative to coffee creamer?

Skim Milk and plant-based Milk are two of the healthiest alternatives to coffee creamer. They contain various nutrients, including calcium, protein, potassium, and other vitamins. Protein powder is also an option since many of them have a pleasant taste, and added sugar or dairy is for those with dietary limitations. Other healthy options include stevia, monk fruit extract, maple syrup, cocoa powder, cinnamon, vanilla extract, and egg yolk.

Are there any coffee creamers that don't have added sugars?

Yes! You can enjoy delicious creamers without the added sugar. Popular options include almond milk, oat milk, coconut milk, skim milk, and even protein powders. Just be sure to check the nutrition label before purchasing to avoid any sneaky added sugars.

Is it better to use plant-based or regular milk?

Choose the best milk option for your needs and aspirations. If you want a low-calorie and low-saturated fat option, skim milk or plant-based choices like almond, oat, or soy milk are excellent. However, if you have no dietary restrictions, watch your intake of regular cow's milk. It contains saturated fat which could raise the risk of heart disease and weight gain when consumed excessively.

Is stevia a safe alternative to creamer?

Yes, Stevia is a safe and sweet potential as an alternative coffee creamer for people with diabetes. With its zero glycemic index and potential health benefits such as aiding in weight control and containing antioxidants that can help fight diseases like pancreatic cancer, stevia is a great sweetener option to try.

However, keep in mind that its sweetness is several times greater than regular sugar and should be consumed in moderation to avoid overpowering its taste.

Are there any health benefits associated with using egg yolk as a coffee creamer?

Yes, they're a powerhouse of nutrients! Packed with protein, vitamins, minerals, and antioxidants, this breakfast staple is a great way to start your day. Plus, the fats in egg yolks help your body absorb key nutrients from other foods. Just remember to use pasteurized eggs to stay safe. Add eggs to your morning routine and make your coffee even healthier.

What is the difference between regular cocoa powder and dark cocoa powder?

Get the best nutritional punch and intense flavor with dark cocoa powder. Regular cocoa powder, a.k.a. Dutch-processed cocoa powder is naturally bitter and has lost micronutrients due to alkalization. Dark cocoa powder is minimally processed, with higher flavonols concentrations per ounce, and unmatched in its delicious taste. Go dark and strong for the ultimate healthy solution.

What are the potential health benefits associated with using cinnamon in coffee?

Adding Cinnamon to your coffee can benefit your health. Coffee and cinnamon are a match made in heaven, but did you know that combining them could also result in some potentially extraordinary health benefits? Recent studies have shown that cinnamon can enhance the impact of caffeine on the body, which may promote improved brain function and reduce the risk of debilitating illnesses, such as Alzheimer's and Parkinson's. Moreover, cinnamon is also known for its anti-inflammatory and blood sugar-regulating properties, making it an ideal supplement to your coffee regimen.

How much vanilla extract should be used as a creamer substitute?

Only a quarter teaspoon is needed when using pure vanilla extract as a creamer alternative for coffee since it can be quite potent. Additionally, due to its delicate flavor profile, it is best to use it for iced beverages instead of hot ones, as heat can reduce flavor. Furthermore, make sure you opt for pure vanilla extract over synthetic vanillas since they don't provide the same health benefits as pure vanilla.

What is Monk Fruit Extract?

The monk fruit extract is a natural sweetener derived from the melon known as Luo Han Guo. It can be used as a creamer alternative and has no calories, carbohydrates, or sugars. Furthermore, studies have shown that it contains useful antioxidants, which may provide numerous health benefits, such as improving heart health, aiding in weight control, and reducing inflammation.

Medical Disclaimer
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Charles Livingston nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

Check out Lifeboost Coffee Mito Creamer.


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