Cup of black coffee and coffee creamer in a jug

The Best Coffee Creamer for People with Diabetes [Dietitian Approved] [2024]

Have you ever wondered what your coffee creamer may be doing to your blood sugar? It can be easy to assume that a small splash of creamer will have little impact on health, but that’s not always the case.

Just as the caffeine in coffee may impact blood sugar levels, coffee creamer can also significantly impact glucose.

Cup of black coffee and coffee creamer in a jug

If you can’t imagine drinking coffee without creamer, you’re in luck. Read on to discover the best coffee creamer for people with diabetes and what to avoid for better blood sugar levels.

Can people with diabetes drink coffee creamer?

Definitely! In fact, adding creamer to coffee can even be beneficial at times. The caffeine in coffee can cause a rise in blood sugar levels. Adding dietary fat, like that found in creamer, can help to minimize this impact. But, you need to choose the right creamer for it to be beneficial.

While certain creamers can cause blood sugar spikes, many are designed with diabetes in mind.

Enjoying a cup of joe is a comforting morning ritual that you shouldn’t miss out on, and adding your favorite creamer can enhance your coffee’s flavor. However, limit your creamer consumption to 1 to 2 tablespoons to help prevent spikes.

With moderation and proper creamer choices, people with diabetes can still enjoy a flavorful cup of coffee without jeopardizing their blood sugar control.

Will drinking coffee creamer increase my blood sugar?

Pouring coffee creamer into a cup of coffee

Some creamers contain added sugars or unhealthy fats that can lead to elevated glucose levels.

Fortunately, there are several diabetic-friendly options that use sugar substitutes or natural sweeteners. These alternative sweeteners can help minimize the creamer’s impact on blood sugar while maintaining a rich and creamy taste.

Other reasons why coffee creamer may spike your blood sugar include:

  • Added Sugars: Watch out for added sugars in coffee creamers. These can lead to a rapid spike in blood sugar levels.
  • High Carbohydrate Content: Flavored or sweetened creamers often have a high carbohydrate content, which can increase blood sugar levels.
  • Artificial Additives and Fillers: Some creamers contain artificial additives like maltodextrin, which has a high glycemic index and can quickly raise blood glucose levels.
  • Lack of Healthy Fats and Proteins: Choose creamers containing healthy fats and protein to help slow down your body’s absorption of sugars and stabilize blood sugar.
  • Overconsumption: Be mindful of how much coffee creamer you consume to prevent excessive calorie and carbohydrate intake.

What coffee creamers will have less impact on blood sugar levels?

Opting for creamers with little to no added sugar and lower carbohydrates is critical for those looking to minimize the impact on blood sugar levels. Ingredients like almond milk, coconut milk, and sugar substitutes such as stevia or monk fruit are excellent choices. These alternatives provide creaminess and flavor without the unwanted blood sugar spike.

Should I only choose sugar-free coffee creamers?

Coffee, cocoa and matcha with coffee creamers of milk on blue

Sugar-free coffee creamers are good options for people with diabetes because they provide flavor without the glycemic impact of added sugars.

However, it’s essential to look beyond their lack of sugar. Some sugar-free options might compensate by adding unhealthy fats or artificial additives that can affect overall health.

The key is choosing a coffee creamer that’s free from added sugars but also contains healthy ingredients, providing a perfect balance between taste and health.

How to choose a healthy coffee creamer with diabetes

When managing diabetes, your coffee creamer choices can significantly impact your blood sugar levels. Here are five essential tips to guide you toward choosing a healthy coffee creamer with diabetes:

  • Choose unsweetened plant-based creamers without added sugars.
  • Pay attention to the creamer’s carb content.
  • Read the ingredients list to avoid artificial additives.
  • Look for products containing healthy fats and protein.
  • Choose creamers with wholesome ingredients that you recognize.

The best coffee creamer recommendations for diabetes

Here are 10 of the best dietitian-recommended coffee creamers for diabetes available in-store at Walmart or most retailers and online from Amazon.

1. Nutpods Almond + Coconut Creamer

nutpods Caramel Macchiato Non Dairy Coffee Creamer Bundle

This dairy-free creamer, made from almonds and coconuts, is unsweetened and low in carbs, making it an ideal choice for coffee lovers with diabetes. Nutpods is committed to providing a coffee creamer free from added sugars and containing simple, healthy ingredients. The combination of almonds and coconuts offers a rich, satisfying flavor and healthy fats that increase satiety and support blood sugar control.

2. Califia Farms Unsweetened Better Half

Califia Farms - Unsweetened Better Half, Half and Half Substitute

A blend of almond milk and coconut cream, this creamer is rich, creamy, and free from added sugars. Califia Farms Better Half will enhance the texture of your coffee while delivering a delightful blend of almond and coconut flavors. The fact that it contains zero added sugars ensures minimal impact on blood sugar levels, making it a good option for people with diabetes. 

3. Laird Non-Dairy Superfood Creamer

Laird Superfood Non-Dairy Reduced Sugar Superfood Coconut Powder Coffee Creamer

Laird Superfood’s Original Creamer is packed with healthy ingredients like coconut milk powder and Aquamin (calcium from marine algae). This creamer is a nutritious choice for people with diabetes since it contains potassium and calcium, minerals crucial for heart and bone health and blood sugar management.

4. Silk Unsweetened Vanilla Almond Creamer

Silk Dairy Free Almond Coffee Creamer

Silk’s unsweetened vanilla almond creamer, with its smooth texture and zero added sugars, is a diabetes-friendly option. Since this creamer contains no carbs or sugars, it will have a minimal impact on blood sugar levels, making it an ideal choice for those focusing on glycemic control.

5. Picnik Unsweetened Collagen Creamer

Picnik Unsweetened Collagen Creamer

Infused with collagen, this creamer adds richness and offers potential joint and skin health benefits without spiking your blood sugar. Plus, it contains MCT oil for added brain health benefits. These unique ingredients promote overall health and well-being alongside diabetes management.

6. Natural Bliss Zero Sugar Almond & Coconut Creamer

Coffee mate Natural Bliss Zero Sugar Almond & Coconut Milk Sweet Creme Coffee Creamer

This creamer from Natural Bliss is made with almond milk and coconut cream. It’s a healthy plant-based option free from dairy and added sugars. The combination of almond milk and coconut cream provides a creamy texture without dairy, and the absence of added sugars allows people with diabetes to enjoy it.

7. Omega PowerCreamer Original

Omega PowerCreamer - Original Keto Coffee Creamer

A blend of ghee, coconut oil, and MCT oil, Omega PowerCreamer is a high-fat, low-carb option. It’s higher in calories and healthy fats, which provides sustained energy without the need for added sugars. This factor makes it an excellent choice for coffee lovers managing diabetes.

8. Ripple Foods Original Half & Half

Ripple Foods Original Half & Half

Ripple Foods Original Half & Half is a dairy-free, low-carb alternative that’s an excellent option for people with diabetes. Made from pea protein, this creamer offers a rich and creamy texture while providing a delicious taste. Plus, it’s nut, soy, and lactose-free, making it suitable for any dietary need.

9. Chobani Sweet Cream Coffee Creamer

Chobani Sweet Cream Coffee Creamer

Made with only four ingredients and minimal added sugars, Chobani Sweet Cream Coffee Creamer prioritizes simplicity and natural goodness. It caters to those who want a clean and diabetes-friendly coffee creamer. Chobani’s commitment to using natural ingredients ensures people with diabetes can enjoy a rich and flavorful cup of coffee without worrying about unnecessary additives.  

10. So Delicious Dairy-Free Coconut Milk Creamer

So Delicious Dairy-Free Coconut Milk Creamer

So Delicious Dairy-Free Coconut Milk Creamer has a coconut milk base that provides a creamy and dairy-free alternative for those with lactose intolerance. Additionally, this creamer aligns with a low-carb lifestyle for diabetes management and the richness of coconut milk adds a tropical touch to your morning brew.

The best coffee creamer alternatives for diabetes

If you’re looking for healthy alternatives to coffee creamer, here are several dietitian-approved options:

1. Unsweetened Almond Milk

Unsweetened almond milk is low in carbs and its natural nuttiness adds a delightful flavor without adding sugars or sweeteners, making it an excellent choice for diabetes management. Almond milk is also rich in vitamins and minerals that provide additional health benefits. 

This low calorie creamer allows for a larger portion size for those who like a heavier pour or a lighter coffee.

2. Coconut Cream

Rich and indulgent, coconut cream is a dairy-free option that adds creaminess without spiking blood sugar. This dairy alternative works great for those with lactose intolerance and offers a unique flavor profile.

Keep in mind, coconut cream does contain saturated fat and is rich in calories, so you’ll need to stick to a smaller portion (ideally one to two tablespoons).

3. Heavy Cream

Almond Milk Cold Brew Coffee Latte in glass jars

This classic coffee companion is low in carbs, however it does contain a high level of saturated fats. Heavy cream is a satiating option that can help you feel fuller longer, reducing the temptation for additional snacks that may negatively impact blood sugar levels. But keep in mind, large amounts of saturated fat daily can worsen insulin resistance, so be sure to be mindful of the portion size and stick to one to two tablespoons as a serving.

4. Half-and-Half

A blend of milk and cream, half-and-half provides a balanced flavor without excessive sugars that can spike blood sugar levels. Half-and-half has a moderate fat and low carb content compared to some alternatives, which makes it a versatile option for people with diabetes wanting a combination of richness and flavor in their coffee. 

As with heavy cream, this option does contain a higher calorie and saturated fat content than some other alternatives, so be sure to monitor your portion size. 

5. MCT Oil

If you’re looking for a boost of healthy fats and sustainable energy, MCT oil can be a great addition to your coffee. Medium-chain triglycerides (MCTs) in the oil are rapidly absorbed and converted into energy, providing a source of fuel that doesn’t significantly affect blood sugar levels. However, this oil is a dense source of calories, so keep an eye on your portion size, especially if you are focusing on weight management. 

6. Pure Vanilla Extract

Adding a few drops of pure vanilla extract can enhance your coffee’s flavor without affecting blood sugar levels. Additionally, pure vanilla extract contains antioxidants that may offer potential health benefits alongside blood sugar management.

7. Cinnamon

Sprinkling this classic spice into your coffee can help improve insulin sensitivity and boost metabolic health. Studies suggest that cinnamon can enhance insulin sensitivity, making it a valuable addition to your morning coffee ritual.

8. Whole Milk

Sometimes simplicity is the best option. Whole milk is convenient, affordable, and provides a good mix of protein and fat for steady blood sugar. And since it is lower in calories and saturated fat than heavy cream, it can be a better choice for those working to lower their intake of saturated fat and calories.

What is the overall best coffee creamer for diabetes?

Coffee and Coffee Creamer Pitcher

Determining the overall best coffee creamer for diabetes depends on personal preference and dietary restrictions. However, unsweetened almond milk, coconut cream, and heavy cream are excellent options due to their low carbohydrate content and rich, creamy texture.

What is the overall best sugar-free coffee creamer for diabetes?

Look for coffee creamers with no added sugars, minimal additives, healthy fats, and natural sweeteners. Nutpods, Califia Farms Unsweetened Better Half, and Laird Superfood Original Creamer are notable options that meet this criteria.

The bottom line on coffee cream for people living with diabetes 

Coffee creamers aren’t off-limits for people with diabetes. Look for a creamer that contains no added sugars, minimal additives, healthy fats, and, ideally, protein to help keep your blood sugar levels in check. The fewer the ingredients, the better.

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