Don't Add: Sucralose
Conversely, if your creamer says "sugar-free," it most likely contains an artificial sweetener such as sucralose, also known as Splenda, which comes with its own set of gut and immune-system warnings. "Sucralose, and other artificial sweeteners, can kill more than 50% of good gut bacteria," she warns. "In addition, artificial sweeteners are classified as carcinogens which can be cancer promoting."
Don't Add: Lactose
Lactose is another enzyme that nearly 75% of the world’s population is unable to break down due to lactase deficiency or some other inflammatory condition such as celiac disease or inflammatory bowel diseases, she says. "Even just a little each day can cause damage difficult to reverse."
Do Add: Coconut Milk Or Coconut Cream
So--what should you have instead? Luckily, there are some healthy, natural creamer options on the market that Groux says will actually promote good gut health. "My top choice is canned full-fat coconut milk or coconut cream," she advises. "This satisfies those who want their coffee to have the creamy consistency without carbohydrates and sugar." The saturated fat in coconut milk and coconut cream is good for the brain, skin and gut, she explains.
Do Add: MCT Oil
Another good option: adding medium chain triglycerides (MCT) oil to your coffee. "IT can help suppress appetite, promote weight loss, and increase mental clarity," she advises. The caprylic acid in MCT oil is also excellent for skin and supports gut health.
Do Add: Collagen Protein
"Collagen protein is another outstanding choice as it contains the perfect amount of dairy free protein to support healthy hair, skin, nails, joints, and gut health," she advises. You can use a flavored collagen like vanilla or chocolate which makes coffee creamy while enhancing the flavor and provides a bonus of absorbable protein.
Do Add: Sweetener That Won't Spike Blood Sugar Levels
On the sweetener side of things, Groux suggests allulose, monk fruit, or stevia instead of refined sugar. "Allulose is my favorite natural sweetener which is derived from raisins, jack fruit or figs. It has a clean sweet flavor without an after taste and is not digested in the intestines." Because it isn’t digested, there are technically no calories or carbohydrates, doesn’t spike blood sugar levels, and has no gastric upset. Phew! Additionally, Stevia comes from a plant and is minimally processed, and Monk fruit comes from a fruit in China called Luo Han Guo. "Both stevia and monk fruit do not spike blood sugar levels nor do they create gastric upset."