Between school drop offs, endless loads of laundry, constant meetings, and the demands of tiny (or not so tiny) humans, sometimes that morning coffee is the only thing holding us together. But when you’re juggling diabetes on top of everything else, that cup of coffee might be wreaking havoc on your blood sugar, causing you to have one more thing to worry about.
Finding a coffee creamer that tastes amazing without sending your blood sugar soaring can feel challenging. There are so many options available and many are loaded with sugar.
This blog post is your guide to navigating the world of coffee creamers for diabetes that will help keep your blood sugar in check. We’ll dive into what to look for on the label, explore some delicious and diabetes-friendly options, and empower you to enjoy that well-deserved caffeine fix without the guilt.
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Why Creamer Choice Matters for Diabetes
For those of us managing diabetes, the seemingly simple choice of coffee creamer can have a big impact on blood sugar levels. Some creamers pack a hefty dose of added sugars and carbs, which can lead to dreaded blood sugar spikes. Those sugary creamers are like adding a sneaky spoonful (or several spoonfuls) of straight up sugar to your coffee.
This is why it’s crucial to look at the nutrition facts label and the ingredient list. This will help you determine exactly what you’re adding to your cup. Look for creamers with minimal added sugars and be mindful of hidden sugars lurking under different names.
What to Look for in a Coffee Creamer for Diabetes
So what should you be looking for in a diabetes friendly coffee creamer? First, sugar content is key. Aim for sugar-free or low-sugar options to avoid large blood sugar spikes. If you are sensitive to artificial sweeteners, make sure to onsider if a creamer uses these as well. A good rule of thumb is to look for creamers with no more than 3 grams of sugar per tablespoon.
Next up, carb count. Remember that carbs convert to sugar in your body, so be mindful of the total carbs per serving as well.
Fat content matters too! Choose creamers with healthy fats like those from nuts or seeds. These fats can help slow down sugar absorption and keep you feeling full for longer.
Lastly, limit options with a lot of artificial ingredients and additives whenever possible. Natural, whole-food options are always the best choice.
Coffee and Blood sugar
Research on coffee’s impact on diabetes is mixed. Some studies suggest that coffee, both caffeinated and decaf, might actually reduce the risk of developing type 2 diabetes.
However, for those already living with diabetes, coffee can have varying effects. Caffeine can interfere with the way your body uses insulin, potentially leading to higher blood sugar levels in some individuals. Some people with type 1 diabetes may need some insulin to cover this coffee spike, even if there are no carbs in the coffee.
This effect seems to vary from person to person, and some people might not experience any significant changes. It’s a good idea to monitor your blood sugar after drinking coffee to see how your body responds, especially if you’re noticing any patterns of highs or lows.
Tips for Using Coffee Creamer with Diabetes
Even the best coffee creamer can cause elevated blood sugars if you overdo it. Remember, portion control is your friend! Use a measuring spoon and stick to the recommended serving size. Don’t just eyeball it – those extra tablespoons can really add up.
Also, remember that it’s not just about the creamer itself, but what you pair it with. Combining your coffee with a balanced breakfast packed with protein and fiber can help stabilize your blood sugar and prevent energy crashes.
And speaking of blood sugar, don’t forget to monitor! When you try a new creamer, keep an eye on your blood sugar levels afterward to see how your body responds. This will help you fine-tune your choices and find what works best for you.
10 Best Coffee Creamers for Diabetes
Nutpods
Nutpods are one of my go-to choices. Nutpods coffee creamers have only 10 calories and no sugar in each tablespoon and I love the seasonal flavors they come in (toasted marshmallow is incredible!) Nutpods creamers are not overly sweet, they just give your coffee creaminess with a hint of flavor. Added bonus – if you are sensitive to dairy, Nutpods are 100% plant-based!
Starbucks Zero Creamer
Anything made by Starbucks is sure to be a winner and this coffee creamer is no exception. With less than 1 gram of sugar and carbs, this creamer is a great choice for stable blood sugars with plenty of flavor.
Califia Farms Almond Creamer
Califia Farms has several different plant based coffee creamer options. Their creamers have great flavor and creaminess and are generally easy to find at most grocery stores.
Califia Farms Unsweetened Better Half Coconut Cream and Almond Milk Creamer
Another great Califia Farms product! Califia Farms Unsweetened Better Half is basically a delicious plant based half and half alternative with only 1 gram of fat and no sugar or carbs.
Coffee Mate Natural Bliss Creamer
Coffee Mate Natural Bliss has only 4 ingredients – skim milk, cream, sugar, and natural flavors. If you are looking for something with simple and natural ingredients, you will love this option! Keep in mind, this coffee creamer is a bit higher in carbs with 5 grams per tablespoon, so be sure to be mindful of portions.
Coffee Mate Zero Sugar
Coffee Mate Zero Sugar is a tried and true coffee creamer that is available at most grocery stores. This coffee creamer has only 1 gram of carb and no sugar per serving. It is sweetened with sucralose (splenda), so keep that in mind if artificial sweeteners are not your jam.
Chobani Zero Sugar Coffee Creamer
Chobani Zero Sugar coffee creamer really is rich and creamy like the label claims! It has minimal ingredients and is sweetened with allulose and stevia which keeps the carb count to 1 gram per serving.
Unsweetened Non-Dairy Milk (almond, soy, coconut, cashew, oat)
Unsweetened non-dairy milks are fantastic coffee creamer options! They add creaminess to your coffee with minimal calories and sugar.
I love adding a splash of unsweetened oat or almond milk with a pump or two of sugar-free Torani syrup to my coffee. My obsession with Torani Syrups is an on-going joke, I have at least 8 flavors on my coffee bar at all times.
Fat-Free Fairlife Milk
Fat-free Fairlife milk is a great option that packs a protein punch. One cup of Fairlife Milk contains 12 grams of protein, making it a great choice to use if lattes or cappuccinos are your thing!
Protein shakes
For the ultimate creaminess and sweetness, along with a filling dose of protein, add your favorite protein shake to your coffee. This is one of my favorite on the go breakfasts!
Conclusion
Choosing the right coffee creamer can make a difference in managing your blood sugar and supporting your overall health. It might take a little detective work at the grocery store, but with these tips, you’ll be a pro at finding delicious and diabetes-friendly options in no time.
Remember, having diabetes doesn’t mean you have to sacrifice those little moments of joy, like savoring a creamy cup of coffee. You can absolutely enjoy those comforting rituals while taking care of yourself.
Prefer to treat yourself to coffee from Starbucks rather than make it at home? Check out our guide on the lowest carb Starbucks drinks.
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