The Ultimate Guide: The Best Coffee Creamer for Diabetes

Last Updated on by Kari Garner, MS RDN LD CDCES

Welcome back to Springtime Nutrition, where I teach you how to elevate your life with any type of diabetes & learn to love low- sugar living!  Let’s get into all of the things you need to know to keep your coffee delicious & choose the best coffee creamer for diabetes.

The 10 Delicious Coffee Creamer Options!

Lots of variety in brands, milk type and flavors! I linked to the website of all of these products and you may find other criteria that meet the criteria below for choosing low sugar diabetes-friendly coffee creamers.

  1. Half and Half
  2. Starbucks® Caramel Flavored Zero Creamer
  3. Nestle Coffeemate Zero Sugar Cinnamon Roll Liquid Coffee Creamer
  4. International Delight Zero Sugar French Vanilla
  5. Califia Farms.Vanilla Oat Creamer (No Sugar substitutes, just lightly sweetened with cane sugar!)
  6. Super Coffee Creamer- Sweet Cream 
  7. Nut Pods Almond and Coconut Creamer- Coconut Macaroon
  8. Walden Farms Peppermint Mocha Creamer (Contains erythritol, but a small amount)
  9. Natural Bliss Zero Sugar Cinnamon Creme Flavored Coffee Creamer
  10. Elmhurst 1925 Pistachio Crème Oat Creamer (No Sugar substitutes, just lightly sweetened with cane sugar!)

Understanding Diabetes-Friendly Liquid Coffee Creamers

Choosing coffee creamers with diabetes can seem daunting, but our main priority is to choose a creamer with as little sugar as possible. But what else should you be looking for in creamers?

Background image of a coffee cup. 
Criteria for the Best Coffee Creamer for Diabetes.
Low in Sugar (2 grams carbohydrates per tablespoon or less)
Low in Sugar Alcohols: 1 gram per tablespoon or less
(sorbitol, maltitol, xylitol, erythritol)
Low Saturated Fat: 1 gram saturated fat per tablespoon or less
Keep your heart healthy and your cholesterol low!
www.springtimenutrition.com

Criteria for selecting liquid coffee creamers suitable for diabetes

Most, if not all, creamer options labeled “zero” or “sugar free” are ones that will meet this criteria:

  • Low Sugar (2 grams carbohydrates per tablespoon or less)
    • Can coffee creamer raise blood sugars? Yes! Make sure to choose a creamer with low amounts of sugar (or no sugar!) to avoid blood sugar spikes!
  • Limited Sugar Alcohols (1 gram per tablespoon or less)
    • Ingredients such as: sorbitol, maltitol, xylitol, erythritol
    • To avoid any digestive problems from this additive!
  • Low Saturated Fat (1 gram saturated fat per tablespoon or less )
    • To keep your heart healthy and your cholesterol low!

What about sugar substitutes?

“Should I use sugar substitutes?” is a question that I get a lot in my practice. Examples of sugar substitutes include:

The above products are FDA approved as food additives in the United States. 

The following sugar substitutes are considered “generally recognized as safe” (GRAS). “This means they don’t require FDA approval because qualified experts agree the scientific evidence shows these products are safe for use in foods and drinks”, according to American Academy of Family Physicians.

  • Stevia (highly purified stevia extracts called steviol glycosides in Pure Via or Truvia)
  • Monk Fruit Extract (like Monk Fruit in the raw)
  • Sugar Alcohols (sorbitol, maltitol, xylitol, erythritol)

Add protein to your coffee!

A great product to add to your coffee is a liquid protein shake! Low carb, high protein and low calorie options are below!

Protein Shake Flavors for your Coffee

Tips for Enjoying Coffee Responsibly with Diabetes

Choosing the best coffee creamer for diabetes is only the first step in having great blood sugars with coffee. Use moderation when adding creamer to coffee, approximately 1-2 tablespoons per cup at most. 

If you like a little coffee with your creamer 🙂, choosing a ZERO carb creamer is going to be your best option for blood sugar control. 

Monitor your blood sugars closely when changing creamers or other additives to your coffee. A good rule of thumb is to monitor before your and 1-2 after your coffee or breakfast. If you use a continuous glucose monitor, this makes it even easier! 

If you are a Starbucks fan, check out Starbucks and Diabetes: What You Need to Know for Ordering!

Caffeine 

Hydration is important for everyone, even people with diabetes. Caffeine dehydrates you and you must make sure you drink plenty of water or other non-caffeinated items throughout the day. 

If you like multiple cups of coffee per day, consider changing to half-caff or decaf in the late morning or afternoon. 

Healthy Breakfast

If your blood sugars are elevated, despite changing your creamer, consider adding protein, fiber and/or healthy fats to enjoy a healthy breakfast alongside your coffee. Get some ideas with this article about Heart Healthy Breakfast Recipes!

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Flourish with Diabetes!

If you are ready to take the leap and transform your health, check out my Resources Page. I can help you grow & flourish with diabetes!

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Springtime Nutrition, LLC was founded on my passion to partner with individuals to eliminate the stress, frustration and overwhelm of changing their nutrition lifestyle. I am committed to supporting you at every step of your journey. Ready to transform your life?  Get started today!


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Certified Diabetes Care & Education Specialist/ Registered Dietitian/ Owner / Springtime Nutrition, LLC

Kari is a diabetes expert with more than 18 years of experience. Kari currently works as a diabetes educator with a large hospital system in Charleston, SC and is committed to improving the lives of people with any type of diabetes.

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