Coffee is a popular beverage enjoyed by many, especially for its energy-boosting effects. As you age, particularly after 40, what you add to your coffee can significantly impact your weight loss goals. Coffee creamers, often used to enhance flavor, vary widely in their ingredients and nutritional value.
Some creamers can support your weight loss efforts by being low in calories and sugar, while others may hinder progress due to high levels of added sugars, unhealthy fats, and artificial ingredients. Understanding which creamers to choose and which to avoid can make a big difference in maintaining a healthy weight as you get older.
Lisa Booth, a registered dietitian nutritionist, shared her thoughts on a blog post on the best and worst coffee creamers for weight loss after 40. She broke down the best ones to add to your morning coffee and the ones you should be avoiding at all costs. Some of her go-to picks were milk, unsweetened plant-based milk, and homemade creamer, while the ones to steer clear of were International Delight: Candy Bar Flavors, Dunkin’ Donuts: Extra Extra, and Coffee-Mate: Sweet Flavors.
Best Creamers: Half and Half
Half and half contains no added sugars, which helps prevent the blood sugar spikes and crashes that can lead to increased hunger and cravings, supporting more stable energy levels and appetite control.
Booth says, "Half and half is half whole milk and half heavy cream. It’s high in calories and fat, but it comes from very natural sources."
She recommends going for organic versions and cautions, "Since it’s higher in calories (9 calories per gram) than protein or fat sources (4 calories per gram), it’s important to moderate the amount you use."
Best Creamers: Milk
Milk is a good source of essential nutrients like calcium and vitamin D, which are important for overall health and can support your weight loss journey by ensuring your body gets the nutrients it needs while cutting calories.
"Milk is one of the best options you can add to your coffee. It has a balance of macronutrients (protein, fat, and carbs) and contains many vitamins and minerals," Booth says.
Best Creamers: Unsweetened Plant-Based Milk
Unsweetened plant-based milks, such as almond, coconut, or oat milk, are typically much lower in calories than traditional dairy creamers, making them a lighter option that supports calorie reduction.
Booth notes, "The key here is to look for brands that have minimal and simple ingredients, no or low sugar, and if possible organic."
Best Creamers: Homemade Creamer
When you make your own creamer, you have full control over what goes into it. This means you can avoid added sugars, unhealthy fats, and artificial ingredients often found in store-bought creamers, making your coffee healthier and lower in calories.
Some of Booth's ideas are:
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1-2 Tbsp. half and half or milk + 1 or 2 drops of stevia + a dash of cinnamon
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2 tsp-1 Tbsp. unsalted butter + drizzle (1/2 – 1 tsp.) of maple syrup
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1-2 Tbsp. coconut milk + drizzle (1/2 – 1 tsp) of honey + a dash of nutmeg or pumpkin spice
Best Creamers: Oatly
Oatly, particularly the unsweetened version, is lower in calories compared to many traditional creamers and flavored coffee additives. This helps reduce your overall calorie intake while still enjoying a creamy coffee.
"Oatly is made from rapeseed (a bright-yellow flowering member of the mustard or cabbage family) and oats. It contains heart-healthy beta-glucans with no added sugar," she notes.
Worst Creamers: International Delight: Candy Bar Flavors
Booth says "the main things you want to avoid are thickeners like carrageenan, artificial ingredients and flavors, preservatives (the words you can’t pronounce), partially hydrogenated oils, and sugar and artificial sweeteners."
She labels International Delight: Candy Bar Flavors as creamers that are "sugar bombs" due to their high sugar content.
At 35 calories per tablespoon, with no protein or fiber to provide satiety, this creamer contributes empty calories to your diet. This can add up quickly if you use multiple servings, making it easy to exceed your daily calorie limit.
Worst Creamers: Dunkin’ Donuts: Extra Extra
The presence of additives like carrageenan, dipotassium phosphate, and potassium citrate suggests that this creamer is highly processed. Carrageenan, in particular, is a controversial ingredient that some studies suggest may cause digestive issues in sensitive individuals.
Worst Creamers: Coffee-Mate: Sweet Flavors
With 5 grams of carbs per tablespoon, all coming from sugar, this creamer significantly increases your sugar intake. Excessive sugar consumption can lead to blood sugar spikes, increased hunger, and cravings, making it harder to control your calorie intake and stick to a weight loss plan.
