Wondering which coffee creamers are low in sugar and fat? Discover 7 coffee creamers for diabetes that let you enjoy your coffee without spiking your blood sugar!
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What is coffee creamer?
Coffee creamer is a sweetened milk or cream substitute that comes in a liquid or powder which can be added to your coffee. Some contain milk or cream, but there are many non dairy/dairy free and lactose free options available on the market.
The ingredients vary by brand, but most coffee creamers are made from a combination of water, sugar, flavorings, and vegetable oil. This makes them shelf stable or last longer in the refrigerator.
Is coffee creamer bad for diabetics?
Not at all! While some traditional creamers can be high in sugar and fat, plenty of diabetes-friendly options exist.
A typical serving (1 tablespoon) of coffee creamer has about 5g of carbohydrates and 5g of added sugar. Your morning coffee could be hiding 5 to 15 grams or more of added sugars to your diet.
Coffee creamers can impact your blood sugar depending on the amount of carbohydrates and added sugars.
What to look for in a diabetic-friendly coffee creamer
When choosing a coffee creamer as a diabetic, it’s important to focus on options that are low in added sugars and saturated fats. These two ingredients can significantly impact blood sugar levels and overall health, especially when consumed regularly.
Opting for a creamer that has minimal added sugars helps prevent blood sugar spikes. While low saturated fat content reduces the risk of heart disease.
How much creamer to put in coffee?
There’s no standard amount of creamer or sugar to put in coffee. Most importantly, what matters is your overall sugar and saturated fat intake. It’s important to be mindful of how much creamer you’re using, how often you’re adding it, and how many cups of coffee you drink each day.
Top 7 Best Coffee Creamers for Diabetes
1. Nutpods creamers
Nutpods are a popular plant-based, non-dairy creamer known for its smooth blend and natural sweetness. While some find certain flavors, like Pumpkin Spice, to be mild or not as rich, the brand offers a wide variety of flavors. With just 10 calories per serving and no added sugars, fats, or carbohydrates, Nut pods are an excellent choice for diabetics.
2. Starbucks zero sugar coffee creamer
Starbucks Zero Sugar Coffee Creamer is available in Caramel and Hazelnut flavors. The creamer is rich, flavorful, and blends well, though some may find it a bit too sweet. With <1g of sugar, a little goes a long way, making it a popular choice for those seeking bold taste without added sugars.
Looking for low sugar Starbucks drinks? Check out my other blog post How to Enjoy Starbucks with Less Sugar
3. Elmhurst Oat Creamer (any flavor)
Elmhurst Oat Creamers are non-dairy options made with simple ingredients and are free from artificial flavors and thickeners. Available in six flavors, customers appreciate its creamy texture, good flavor, and clean ingredient list. However, some mention a grainy texture and a slight aftertaste. It is more expensive than the average creamer. With 2g of carbohydrates and 1g of added sugar per serving, it’s a great plant-based, non-dairy creamer for those seeking a wholesome alternative.
4. Coffee mate zero sugar creamer (any flavor)
CoffeeMate Zero Sugar Creamer is a popular choice for those looking to reduce sugar without sacrificing flavor. While many enjoy the taste, some have concerns about the use of ingredients like corn syrup. Some say it has a slight artificial aftertaste. It has no added sugars or carbohydrates, but the ingredient list is not the cleanest.
5. Califia Farms Creamer, Unsweetened Almond, Dairy Free, Zero Sugar
Califia Farms Unsweetened Almond Creamer is a great pick if you’re after a non-dairy, sugar-free option. At just 10 calories per serving with no added sugars or saturated fat, it adds a creamy touch to your coffee. Some folks find the flavor a bit bold, which might be overwhelming for some. Plus, it is a bit pricey, but overall, it’s a solid choice for keeping blood sugar levels stable.
6. Silk Creamer, Dairy-Free Soy, Original
Silk Original Soy Creamer is dairy free and low in sugar, making it easier to enjoy your coffee without spiking blood sugar levels. Many people love the flavor and creamy texture. However, some are not happy with recent changes to the formula, saying it tastes watered down and has a thicker consistency that doesn’t hit the same. Overall, it’s a solid choice for anyone looking for a plant-based alternative!
7. Chobani Sweet Cream Zero Sugar Coffee Creamer
Chobani Zero Sugar Coffee Creamer comes in Sweet Cream and Salted Caramel, made with simple, clean ingredients. It’s contains natural sweeteners allulose and stevia extract, so you get just 10 calories, 1g of sugar, and 1.5g of fat per serving. While it checks out nutritionally, some folks aren’t fans of the taste and say it falls flat. Still, it could be a decent option if you’re looking to cut down on sugar!
| Product | Calories | Fat (g) | Sat Fat (g) | Carbohydrates (g) | Sugar (g) |
| Nutpods creamers | 10 | 0 | 0 | 0 | 0 |
| Starbucks zero sugar coffee creamer | 20 | 1.5 | 1 | 1 | 1 |
| Elmhurst Oat Creamer | 15 | .5 | 0 | 2 | 1 |
| Coffee mate zero sugar creamer | 10 | 1 | 0 | 0 | 0 |
| Califia Farms Creamer, Unsweetened Almond, Dairy Free, Zero Sugar | 10 | 1 | 0 | 0 | 0 |
| Silk Creamer, Dairy-Free Soy, Original | 20 | 1.5 | .5 | 2 | 1 |
| Chobani Sweet Cream Zero Sugar Coffee Creamer | 20 | 1.5 | .5 | 2 | 1 |
Tips Using Coffee Creamers for Diabetes
- Portion Control: Use creamers in moderation. Measure out a tablespoon instead of pouring straight from the container to keep portion sizes in check.
- Add Protein: Boost the nutritional value by adding a scoop of collagen powder. This can help stabilize blood sugar levels and keep you feeling full longer.
- Experiment with Flavors: Instead of relying on flavored creamers, try adding cinnamon, vanilla extract, or cocoa powder for extra flavor without the sugar.
- Read Labels: Always check the ingredient list and nutrition facts. Look for creamers with minimal ingredients and no added sugars or unhealthy fats.
Bottom Line
Choosing the right coffee creamer for diabetes doesn’t have to be overwhelming! By picking creamers that have low added sugars and fats, you can enjoy your coffee while keeping your blood sugar in check.
Remember to read the labels and experiment with different brands and flavors. With the right choice, you can enjoy your morning coffee without worrying about your health.
Share your favorite diabetes-friendly creamers in the comments below, and let’s enjoy our morning coffee worry-free!
Happy sipping!