9 Best Coffee Creamers For Diabetes

Whether you’re newly diagnosed with diabetes or have been living with diabetes for years, navigating food labels and choosing food products can be confusing. 

While walking around any grocery store, you will find many coffee creamers to choose from. Which is the best for blood sugar control?

This article will discuss the best coffee creamer options made with less sugar, recommended by a registered dietitian, for people with diabetes. 

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Can People With Diabetes Drink Coffee With Creamer?

People with diabetes can drink coffee with creamer. However, many coffee creamers are loaded with added sugar. 

Clinical and observational studies suggest that liquid-added sugars carry a greater risk of developing obesity and diabetes than solid-added sugars.

The research shows that liquid sugars are absorbed faster and spike blood sugars.

Examples of liquid-added sugars sources include soda, sweetened teas, sports drinks, juice, and sweetened coffee. 

Choosing creamers with less or no sugar can help keep your blood glucose levels within a target range. 

What To Look For In Diabetes-Friendly Coffee Creamers

When looking at the nutrition label on coffee creamers, first, pay attention to the total carbohydrates and added sugars. 

It’s easier to use more creamer than the serving size on the label, so you may need to multiply the amounts depending on your usage. 

Men should limit their total daily added sugar intake to nine teaspoons (36 grams) and women to six teaspoons (25 grams).

For a flexible diet that allows for small amounts of sugar throughout the day from other foods and beverages, don’t consume all your daily sugar from coffee creamers.

Here are some guidelines for choosing a diabetes-friendly coffee creamer:

• Limit sugar, especially when added, to less than 4 grams per serving. 
• Aim for 50 calories or less per serving.
• Keep carbohydrates to 5 grams per serving.
• Any fiber or protein may provide additional blood sugar-stabilizing benefits.

9 Best Coffee Creamers For Diabetes, Recommended By An RD

Here are nine coffee creamer options suitable for most people with diabetes.

A few of these creamers contain sugar alcohols and sugar substitutes, which are not broken down by the body and do not provide calories. 

For some, these can help reduce sugar intake and control blood sugar levels. However, if you’re more sensitive to sugar substitutes and sugar alcohols or want to avoid them, several options do not use any. 

Every person has different dietary needs and taste preferences. Try these creamers, or use this list to help you find other diabetes-friendly creamers. 

Half & Half

Unsweetened half & half is a simple creamer option for people with diabetes. It contains no added sugar, no sugar alcohols, or sugar substitutes.

You can use more than the serving size and stay within the sugar and carbohydrate guidelines.

Add spices like cinnamon, nutmeg, ginger, or cardamom for added flavor without additional sugar or carbohydrates.

Nutrition information for one tablespoon (0.5 ounces): 20 calories, 1.7 g of fat, 0.6 grams of carbohydrate, 0.6 g of sugar, 0 g of fiber, and 0.5 g of protein. 

Whole Milk

Whole milk is another simple staple you may already have in your fridge. Whole milk is creamier than skim or low-fat milk. 

Nutrition information for one tablespoon (0.5 ounces): 9 calories, 0.5 g of fat, 0.7 grams of carbohydrate, 0.7 g of sugar, 0 g of fiber, and 0.5 g of protein. 

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Califia Farms Unsweetened Almond Creamer

This unsweetened almond creamer is rated highly by consumers and is plant-based, sugar-free, and a dairy-free alternative. Users enjoy the creamy, rich flavor added to their hot or iced coffee.

Nutrition information for one tablespoon (0.5 ounces): 10 calories, 1 g of fat, 0 grams of carbohydrate, 0 g of sugar, 0 g of fiber, and 0 g of protein.

Nut Pods Unsweetened French Vanilla Creamer

Nut Pods creamers are dairy-free, gluten-free, and soy-free, making them suitable for individuals with dietary restrictions. 

This brand has five unsweetened coffee creamer flavors: french vanilla, original, coffee cake, cinnamon swirl, and toasted marshmallow. 

This creamer is made with coconut cream and almonds and has no added sugars, sugar substitutes, or sugar alcohols. 

Nutrition information for one tablespoon (0.5 ounces): 10 calories, 1 g of fat, 0 grams of carbohydrate, 0 g of sugar, 0 g of fiber, and 0 g of protein. 

Elmhurst 1925 Caramel Macchiato Oat Creamer

Opt for this coffee shop favorite to swap for a lower-sugar version. 

This creamer is made with oat milk, hemp cream, and caramel. It’s dairy-free, nut-free, and vegan, suitable for those with dietary restrictions. 

Nutrition information for one tablespoon (0.5 ounces): 15 calories, 0.5 g of fat, 2 grams of carbohydrate, 1 g of sugar, 0 g of fiber, and 0 g of protein. 

Organic Valley Sweet Cream Lactose-Free Creamer

This lactose-free creamer has a hint of sweetness and is suitable for people with lactose intolerance and diabetes. It’s made with milk, cream, and cane sugar.

Organic Valley won Product of the Year in 2023 for this favorite. 

Nutrition information for one tablespoon (0.5 ounces): 25 calories, 1 g of fat, 3 grams of carbohydrate, 3 g of sugar, 0 g of fiber, and 0 g of protein. 

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Silk Dairy-Free Soy Creamer

This unsweetened creamer is very popular among those who prefer soy milk-based creamers. It’s dairy-free and contains no added sugars, sugar substitutes, or sugar alcohols. 

Nutrition information for one tablespoon (0.5 ounces): 20 calories, 1.5 g of fat, 2 grams of carbohydrate, 1 g of sugar, 0 g of fiber, and 0 g of protein. 

Starbucks Hazelnut Flavored Zero Creamer

Choosing a lower-sugar version of this coffee shop favorite can help you control your blood sugar levels. 

This creamer is made with milk, heavy cream, and hazelnut. Sucralose is used as a sugar substitute to achieve a sweeter flavor. 

Nutrition information for one tablespoon (0.5 ounces): 20 calories, 1.5 g of fat, <1 grams of carbohydrate, <1 g of sugar, 0 g of fiber, and <1 g of protein. 

Coffee Mate Sweet Creme Liquid Coffee Creamer

One of the popular creamer brands available nationwide, Coffee Mate makes a zero-sugar creamer made with sugar substitutes, sucralose and acesulfame potassium. 

Using sugar substitutes can help you reduce sugar intake while transitioning from a highly sweetened coffee to lower-sugar coffee. 

Nutrition information for one tablespoon (0.5 ounces): 15 calories, 1 g of fat, 1 gram of carbohydrate, 0 g of sugar, 0 g of fiber, and 0 g of protein. 

Best Types Of Milk To Use As Coffee Creamer

You can use different types of milk in place of coffee creamer. Milk that contains fat will add a creamier texture to your coffee. 

Sweetened types of milk are still low in added sugar; when used in a tablespoon serving size, they usually contain 1 to 3 grams of sugar. 

Try some of these unsweetened and possibly sweetened milk types:

• Almond milk.
• Soy milk.
• Oat milk.
• Cashew milk.
• Coconut milk.
• Pea protein milk.
• Walnut milk.
  Experiment with different types of milk for a creamer you enjoy in your hot or iced coffee.

Tips For Making Healthier Coffee Choices

• Make coffee at home to control how much sugar or creamer is used. 
• Slowly work towards enjoying black coffee with fewer additions and prioritizing mix-ins like spices or no sugar added flavor extracts. It may take a couple of months for you to gradually reduce your sugar, but your taste buds acclimate along the way.
• Choose creamers with less than 3 grams of added sugar per serving and less than 50 calories per serving, and keep carbohydrates to 5 grams per serving.
• Consuming coffee with a meal that contains fiber, protein, and healthful fats (e.g., scrambled eggs and vegetables, salads with chicken breast, and avocado) may help stabilize blood sugar levels. 
• Research a coffee shop menu beforehand to choose lower sugar and carbohydrate options like black coffee, black cold brew, espresso, and lattes made with milk and no syrups or added sugars. 
• It can also be helpful to taper off drinking coffee by early afternoon to prevent difficulty falling asleep. 

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Other Alternatives To Traditional Coffee Creamer

You may want to combine your morning coffee with other daily supplements or nutrients. 

• People like to mix MCT oil (a supplement made from a type of fat called medium-chain triglycerides), protein, or collagen powders into their morning coffee. 
• Combine breakfast and coffee with a protein shake mixed with coffee. 
• Make a coffee-infused smoothie with cooled coffee, fruits, vanilla extract, unsweetened nut or seed butter, unsweetened milk, and unsweetened cocoa powder.

Watch the added sugar and total carbohydrates for anything added to your coffee.

If you combine coffee with breakfast, such as a coffee-infused smoothie, aim for a carbohydrate amount similar to your usual meals. 

Takeaway

Choosing a coffee creamer that may help you better manage your diabetes takes a little extra time as you read food labels.  

Switching to lower-sugar versions, especially from added sources containing some protein or healthful fats can help lessen the impact on your blood sugar level. 

Try some of the nine best coffee creamers for diabetes and monitor how your body responds to positive changes.