It’s well known that maintaining a healthy diet is essential for overall well-being, but oftentimes we don’t consider that even the smallest choices—like what you add to your morning coffee—can have a big impact. Although they can make your coffee taste great, popular coffee creamers are typically loaded with sugars, artificial additives, and unhealthy fats that can contribute to weight gain and negatively impact your gut health. However, that doesn’t mean you have to take your coffee black every morning (although this is the healthiest choice). As it turns out, there are healthier alternatives available, allowing you to enjoy your coffee guilt-free while still supporting your gut and weight loss goals.
According to Dr. Michael Lahey, a board-certified physician specializing in nutritional and gastrointestinal health from My Weight Loss Partner, selecting the right coffee creamer can make a significant difference in your health. “Many creamers are detrimental to gut health, leading to inflammation and weight gain when consumed in excess,” he warns. But the good news is that “there are plenty of options that can enhance your coffee experience without compromising your health.” Let’s dive into his expert insight below.
Best Coffee Creamers for Weight Loss and Gut Health
1. Califia Farms Unsweetened Almond Milk Creamer
For those focused on trimming their waistline, Dr. Lahey recommends this almond milk-based creamer. “It contains very few carbohydrates, no added sugars, and minimal calories,” he notes. Rich in vitamin E and healthy fats, almond milk can also support gut health by nourishing the gut lining.
Nutpods Unsweetened Dairy-Free Creamer
Made from a blend of coconut and almond milk, Nutpods is free from added sugars and preservatives, making it a great option for those avoiding dairy or dealing with inflammation. "This creamer is low in calories and perfect for anyone on a weight loss journey," Dr. Lahey assures us.
Laird Superfood Creamer (Unsweetened)
This creamer is a powerhouse for both gut health and fat-burning. "With coconut milk and MCT oil, it not only provides a rich texture but also supports intestinal function," Dr. Lahey explains. It’s light, healthy, and a great alternative to traditional creamers packed with artificial ingredients. Not to mention delicious!
Vital Proteins Collagen Creamer
Collagen is well-known for its benefits to gut health, as it helps strengthen the gut lining. Dr. Lahey praises this creamer for its dual role: "Not only does it support gut lining, but it’s also great for skin health and contains protein with negligible sugar, making it ideal for weight loss." Perfect!
Worst Coffee Creamers for Weight Loss and Gut Health
Coffee Mate French Vanilla
Although it's one of the most popular options around, this flavored creamer is filled with added sugars and artificial ingredients. All that sugar can have major consequences on your health. "It causes inflammation and disrupts the gut microbiome, leading to weight gain," Dr. Lahey warns.
International Delight Caramel Macchiato
Despite being keto-friendly, this creamer is high in sugar and artificial additives that detract from the benefits. "Consuming this regularly can spike blood sugar levels and negatively impact gut health," Dr. Lahey tells us.
Dunkin' Extra Extra Creamer
We love Dunkin as much as the next person. Unfortunately, this creamer is rich in both saturated fats and sugars, making it detrimental to weight loss efforts. "High sugar content can unbalance gut bacteria, leading to unhealthy digestion," Dr. Lahey notes.
Starbucks Caramel Macchiato Creamer
This creamer may be a fan favorite (so delicious!), but it comes with a lot of downsides. Dr. Lahey breaks it to us: "It’s loaded with added sugars and unhealthy chemicals, which can cause bloating and lead to weight gain, especially in the stomach area." Say it ain't so!
Bottom line
Is taking your coffee black the only way to lose weight? Not necessarily. However, choosing creamers that are low in sugar, free of artificial additives, and rich in healthy fats can help you enjoy your coffee without compromising your health. As Dr. Lahey advises, "Making smart choices with your creamer can support gut health and help you reach your weight loss goals." Got it!
