Are you looking for a coffee creamer for diabetes that won’t spike your blood sugars? Or one that doesn’t taste like dirt with minimal additives? If you’re wondering about sugar free creamers or different ways to flavor your coffee, keep reading.
In this blog post, we’ll look at which are the best coffee creamers for diabetes, reasons why your blood sugars may spike, and what to look for in a creamer.
DISCLAIMER: This post was written by Justine Chan MHSc, RD, CDE. All content on this site is for informational purposes only and is not a substitute for professional medical or nutritional advice. Always seek medical and dietary advice from your doctor or dietitian.
Table of Contents
How This List Was created
The nutrition information for the creamers is sourced from the nutrition label and is based on one tablespoon as the serving size. One tablespoon of creamer is most frequently listed, but the reality is that most of us are adding 2 to 4 tablespoons in our coffees.
The list below has been carefully curated to help you narrow down the right choice for you. This is a non-sponsored post. I may however work with some of these brands from time to time.
A good coffee creamer for diabetes should not contain any hydrogenated fats or corn syrup solids, and have minimal additives. The list is divided into plant-based, dairy, and flavored.
But first, let’s answer some questions you might have about a good coffee creamer for diabetes.
Can people with diabetes use coffee creamer?
Of course! To enjoy a cup of coffee your way is one of life’s most simplest pleasures. For more on caffeinated beverages for diabetes, check out this post on Starbucks.
While some creamers are better than others, you can usually still have your choice of creamer with your coffee. After all, it will provide your coffee with more flavor, unless of course you like yours black. In general, 1 to 2 tablespoons of creamer per cup of coffee should hit the spot.
Equally important, is looking at whether it’s the coffee creamer or is it something else that is causing a blood sugar spike?
Reasons why coffee creamer spikes your blood sugar
Maybe you’ve tried creamers, whether sugar free or not, and have found they spike your blood sugar. So what could be the reason why?
Here are some possibilities:
- Coffee is most often consumed in the morning after an overnight fast. Your body releases hormones which cause your liver to leak out more sugar.
- You had a low blood sugar overnight and your body is recovering by raising the blood sugar.
- Your coffee is more creamer than coffee.
- There are some ingredients in the creamer that spike your blood sugars, such as maltodextrin and corn syrup solids.
- The night before, your dinner was late or you had an overnight snack.
- You had a high carb breakfast along with your coffee.
- The caffeine in coffee makes your body work faster and can also raise your blood sugar.
- You’re dehydrated.
The bottom line is that the coffee creamer is not the only culprit. There are many reasons why your blood sugars spike that have nothing to do with the creamer itself.
Is sugar free creamer safe for diabetes?
Sugar free creamer is generally fine for people with diabetes. It’s a personal preference whether you choose one with sugar or zero calorie sweeteners.
First, just because you have diabetes, it doesn’t mean you have to completely avoid sugar altogether! However, the creamers with sugar will have a greater impact on your blood sugars than the ones sweetened with zero calorie sweeteners.
Second, the most common zero calorie sweeteners found in sugar free creamers are sucralose, acesulfame potassium, and sugar alcohols like erythritol. Consuming too much sugar alcohols can upset your stomach.
And finally, sugar free creamers may contain hidden sugars like corn syrup which is glucose. You might also see maltodextrin in the ingredient list, which often functions to thicken and stabilize food products. We know that sugar from maltodextrin can be absorbed in your small intestine (1) which can affect your blood sugar.
The bottom line is that sugar free creamers may affect your blood sugars, but only you can be the judge of that. The effect of zero calorie sweeteners on diabetes and health is still up in the air, so it’s still a good idea to keep this to a minimum.
What is the best coffee creamer for diabetes?
Does the best coffee creamer for diabetes actually exist out there? In general, you are looking for a creamer that has:
- The least amount of carbohydrates
- Low amounts of saturated fat
- Minimal controversial additives such as careeganan, corn syrup, and phosphate additives
- Ideally, one that tastes so good that you don’t need to add any extra sugar or sweetener!
Now that you know the criteria to choose a coffee creamer for diabetes, let’s move on to some diabetes friendly examples to try!
What kind of creamer can people with diabetes have?
Great news! Below you will find 27 coffee creamers for diabetes.
First, let’s start off with the plant-based creamers. Sometimes, the thickness of the milk you are adding to your coffee can make all the difference.
Plant-Based
Here are few that are vegan and might make your morning coffee just that much richer:
Silk Extra Creamy Almond Milk, Unsweetened
4 kcal
0g carbohydrates
Less than 1g fat
0g protein
If you like your coffee creamer thick and creamy with a mild sweetness and almond flavor, this one’s for you. With it being carb free per tablespoon, it’s also great for keto followers. This milk is also fortified with vitamin A, D, E and calcium.
You can also get this milk as “original”, and you’ll be surprised to see it still has less than 1 gram of carbohydrates per tablespoon.
Almond Breeze Extra Creamy Almond Milk
5kcal
Less than 1g carbohydrates
Less than 1g fat
0g protein
If you’re wondering what makes the texture of this milk thick and smooth, it’s because it contains almond oil. Some would even say it can be a substitute for half and half. It’s also a great source of healthy fats, with one third of the saturated fat of cow’s milk.
Silk Unsweetened Creamy Cashew Milk
2kcal
0g carbohydrates
Less than 1g fat
0g protein
Cashew milk is very low in calories and is a great addition to your coffee. The ingredient list is similar to that of the Silk Extra Creamy Almond Milk in that it contains the least amount of additives and is fortified with vitamin A, E, D and calcium.
Ripple Original Plant Based Half & Half
20kcal
Less than 1g carbohydrates
2g fat
0g protein
Free of saturated fats, this half & half pea based creamer is perfect for flavoring your coffee. It’s sweetened with cane sugar, but is overall free of carbohydrates. The other ingredients such as acacia gum and sunflower lecithin help to keep the milk intact, which prevents it from separating.
Califia Farms Almond Milk Creamer Unsweetened or Flavored
10kcal
0g carbohydrates
1g fat
0g protein
Here is another creamer that is thick and creamy, with no sugar! Califia’s almond milk creamers also come in other flavors like hazelnut, french vanilla, and caramel macchiato which provide 3g of carbohydrates per tablespoon.
Califia Farms Unsweetened Better Half
8kcal
0g carbohydrates
0.5g fat
0g protein
This creamer is a winner! Why? Because it has half the amount of calories and ⅓ of the fat compared to half and half 10% cream. Its primary ingredients are almond milk and coconut cream, making it super smooth in texture.
Califia Farms Unsweetened Oat Creamer
15kcal
Less than 1g carbohydrates
1g fat
0g protein
You’ve probably heard oats are great for diabetes. Since it’s nearly carbohydrate free and contains no saturated fats, it’s great for your cholesterol.
So Delicious Coconut Milk Creamer
15kcal
0g carbohydrates
1g fat (1g saturated)
0g protein
This creamer’s ingredient list is super simple and only has 4 ingredients. Coconut milk is a source of saturated fat which can raise cholesterol, but if you use it in small amounts, you likely have nothing to worry about. It’s a great option if you like the flavor of coconuts.
Laird Unsweetened Aloha Oatmac Superfood Creamer
25kcal
4g carbohydrates
1g fat
1g protein
This one’s for you if you prefer a creamer that doesn’t require refrigeration. It’s keto friendly, and nutty in flavor. Because it comes as a powder, you may need to give it a good stir for it to dissolve.
Elmhurst Unsweetened Oat Milk
6kcal
1g carbohydrates
Less than 1g fat
Less than 1g protein
This milk has only three ingredients: water, oats, and salt. Simple and does the job! In fact, the beta-glucan in oats may help to improve blood sugars, promote good gut health, and help to balance hormones (2).
Elmhurst Unsweetened Walnut Milk
8kcal
0g carbohydrates
Less than 1g fat
Less than 1g protein
Elmhurst walnut milk has no unnecessary ingredients, just walnuts and water! It’s shelf stable and an excellent source of omega 3 fats. You probably already know that omega 3 fats are heart healthy and have anti-inflammatory benefits.
Sown Organic Unsweetened Oat Creamer
20kcal
2g carbohydrates
0g protein
1g fat
Because the key ingredient here is oats, it’s a great alternative if you have nut allergies. This creamer is also free of saturated fats and good for your heart.
To summarize, you now have a few unsweetened creamers to consider. Let’s move on to flavored, plant-based creamers.
Flavored Plant-Based
Silk Sweet and Creamy Almond Creamer
25kcal
4g carbohydrates
1g fat
0g protein
This creamer comes in a variety of flavors including toasted hazelnut, vanilla, creme brulee, and pumpkin spice. One tablespoon of this creamer is equivalent to the amount of carbs in 1 teaspoon of sugar, so as long as you don’t go overboard, it can still be diabetes friendly.
Natural Bliss Vanilla Almond Milk All-Natural Coffee Creamer
30kcal
5g carbohydrates
1g fat
0g protein
If you like almond milk, this one’s just for you. With only 5g carbohydrates per tablespoon, you’ll find it’s got enough flavor and you won’t need to add any more sugar or sweetener to your morning coffee.
This creamer comes in many flavors including caramel, hazelnut, pumpkin spice, and sweet cream.
Mooala Organic Plant-Based Creamer Banana Nut
15kcal
2g carbohydrates
Less than 1g fat
0g protein
This is a low sugar creamer that’s sweetened mostly with banana puree, which is the second ingredient in the list. It’s tasty and creamy, with only a subtle hint of banana in your coffee.
Califia Farms Unsweetened Vanilla Almond Milk
3kcal
0g carbohydrates
Less than 1g fat
0g protein
If you’re looking for a bit of vanilla flavor in your coffee, this almond milk works great as a creamer. It’s not watery and you’ll find you don’t need to add any sweetener.
Nutpods Unsweetened & Dairy-Free Almond + Coconut Creamer Cinnamon Swirl
10 kcal
0g carbohydrates
0g protein
1g fat
This Nutpods creamer is made from almonds and coconut cream. It’s carb free and can be used to replace your half and half. This creamer is also shelf-stable so you can keep it in your pantry until it’s ready for use!
Orgain organic Protein Almond Milk – Unsweetened Vanilla
5kcal
Less than 1g carbohydrates
Less than 1g protein
Less than 1g fat
One cup provides 10 grams of plant based pea protein, which is higher than the standard almond milk. This almond milk is also fortified with vitamin D and an excellent source of calcium. Another great addition to your coffee!
Trader Joe’s Non Dairy Oat Creamer – Brown Sugar
25kcal
4g carbohydrates
0g protein
1g fat
Trader Joe has a great creamer that contains oats, which can help regulate blood sugars. Yes, it contains sugar but if you aim to add only a tablespoon to your coffee, it is still low carb!
The next few creamers are dairy-based but just as delicious!
Dairy
Starbucks Hazelnut Flavored Zero Creamer
20kcal
Less than 1g carbohydrates
1.5g fat (1g saturated)
Less than 1g protein
There are only 8 ingredients, with milk and cream being the primary ingredients. With no sugar added, you’re probably wondering what was used to sweeten this creamer? Sucralose.
Sucralose is a derivative of sucrose. It’s calorie free, and hundreds of times sweeter than sugar. It likely won’t raise your blood sugars because it’s not digested, but only you can be the ultimate judge of that.
Natural Bliss Sweet Cream All Natural Coffee Creamer
35 kcal
5g carbohydrates
1.5g fat (1g saturated)
0g protein
If you’re going to go for a creamer with sugar added, this creamer’s got the simplest list of ingredients with minimal additives. Just be sure to add a small amount so you’re not adding a lot of added sugar to your coffee. For reference, a tablespoon of this creamer contains one third of the carbs in a tablespoon of sugar.
This creamer is also available in hazelnut, vanilla, and caramel flavors.
Kitu Sweet Cream Super Creamer
15kcal
0g carbohydrates
1g fat
1g protein
This creamer is for you if you like your coffee sweet.
This creamer is uniquely sweetened with monk fruit concentrate, which according to Monk Fruit Corp, is 15 to 20 times sweeter than sugar. Therefore, you can use a fraction of that of sugar to get the same level of sweetness. It also contains a small amount of stevia, another non caloric sweetener.
Chobani Sweet Creamer
30kcal
4g carbohydrates
0g protein
1.5g fat (1g saturated)
This creamer is made with just cream, milk, and natural flavors. It’s sweetened with sugar, but still contains less carbs than a tablespoon of sugar per tablespoon. You only need a small amount for maximum flavor!
Fairlife Whole Ultra-Filtered Milk
9kcal
Less than 1g carbohydrates
Less than 1g fat
Less than 1g protein
Fairlife milk is ultra-filtered so it has 50% less sugar and over 160% the amount of protein compared to regular milk. The ingredient list is simple and it’s fortified with vitamins A and D.
A few drops of almond or vanilla extract + Light Cream + a pinch of cinnamon:
20kcal
0.5g carbohydrates
1.5g fat (1g saturated)
Less than 1g protein
Nothing beats combining a few flavoring agents to make your morning coffee that much better. A little goes a long way with almond or vanilla extract, and the research showing cinnamon’s blood sugar lowering effect is promising.
Kitu Half and Half Caramel Super Creamer
15kcal
0g carbohydrates
1g fat (1g saturated)
1g protein
If you’re looking for a neutral flavored creamer, you need to try this! It’s keto friendly and will blend really nicely in your coffee! It’s available in many flavors, including toasted hazelnut, sweet cream, and vanilla.
Sugar Free Torani Salted Caramel Syrup + Light Cream
20kcal
1g carbohydrates
1.5g fat (1g saturated)
Less than 1g protein
You can be your own barista at home and add your own sugar free syrup and light cream to your coffee. This way, you have full control over how much you add and can customize it to your desired sweetness. Compared to all other forms of cream, light cream is the lowest in saturated fat.
The sugar free syrups generally contain sucralose and there are so many flavors to choose from! Again, a little goes a long way so a small amount is best.
Key takeaways: 27 Best Coffee Creamers for Diabetes Your Mouth Will Savor
This blog post was written to help you narrow down the least processed coffee creamer for diabetes that also tastes great! Reasons why coffee creamers may spike blood sugars were reviewed.
Sugar free creamers are generally safe for people with diabetes but some are better than others. They may still affect your blood sugars, but their effect will likely be less than creamers containing sugar.
As you can see, you have lots of options to choose from. Happy coffee drinking!
For more exclusive tips that I share with my email list only, sign up here.
