Nutrition
By Nancy Adler
It’s the start of the day! You’re oh so cozy in bed, when all of a sudden, that piercing and horribly annoying alarm goes off. As you stumble to hit snooze, you yell , “ Nooooo!”
You throw the blankets to the side and walk like a zombie straight to your coffee machine as if your waking life depended on it.
As a nutrition professional 24 years , who’s obsessed with learning the health benefits of what we consume, I had to brew up the best coffee creamers for health and weight loss. My clients love their coffee and making the biggest change is getting rid of those high sugary coffee creamers. It will shut down your weight loss no matter how vigilant you are with your overall dietary changes. I best have some answers for them!
If your goal is weight loss, then your coffee creamer should not contain trans fats, artificial chemicals, excessive sugar, or fillers such as carrageenan.
Coffee itself is full of health-boosting chemicals and qualities. But what you pour into it can quickly cancel out these helpers. It can also wreak havoc on a healthy weight loss plan.
The problem with many coffee creamers is that most of them aren’t even made with cream. Instead, they get that rich and creamy texture from thickening ingredients and emulsifiers such as carrageenan.
There has been controversy around carrageenan. Some evidence suggests that it triggers inflammation and damages your digestive system. Since research is inconclusive, it’s best to either minimize or avoid it.
When eaten in moderation ( and everyone has a different definition of moderation) , and as a part of a healthy diet, a bit of natural sugar is fine. But problems occur when you consume too much added sugar, such as the type in sweetened coffee creamers. Excess sugar not only has an impact on weight gain, obesity, and diabetes, it’s also is associated with a greater risk of dying from heart disease.
Men should consume no more than 150 calories (about 9 tsp) of added sugar per day and 100 calories (about 6 tsp) for women, per day.
Many people think that choosing “sugar free” varieties, don’t understand that artificial sweeteners may cause weight gain, changes in the natural balance of gut bacteria, and even increase the risk for type 2 diabetes. They are shutting down weight loss as much as regular sugar will. There are also concerns that they reinforce the sweet taste, potentially leading to more intense and more often cravings for sugar. I feel it’s best to moderate or minimize consumption of them.
The small classic cups of creamer found on dinner tables, last about 9 months while those powdered versions will last for up to 24 months at room temperature! This is due to heat treatment and unhealthy partially hydrogenated oils. When oils are hydrogenated, hydrogen molecules are added to change the texture and extend the shelf life of the product (how long until it goes bad).
Here are my picks for best coffee creamers.
In moderation half and half half is whole milk and half heavy cream. It’s high in calories and fat, but it comes from very natural sources.
Since some fat in your diet can be satiating — keeping you full for longer — it may help prevent future cravings.
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.
Milk can be considered the perfect muscle building drink. It supports muscle growth and replenishes depleted glycogen stores after intense exercise.
Oat milk 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.
Oat milk products are all plant-based, sustainable, and contain no GMO.
It comes in lightly sweetened and nonsweetened versions. These plant-based products are made from cashew, almond and coconut replacement. They’re vegan, dairy-free, and low in calories.
My personal favorite is unsweetened plant based milks. They come in lightly sweetened and nonsweetened versions. These plant-based products are made from almond and coconut replacement. They’re vegan, dairy-free, and low in calories.
Here are my suggestions on how to enjoy your coffee and stay fit and healthy:
1-2 Tbsp. half and half or milk + 1 or 2 drops of stevia or trivia + a dash of cinnamon
2 tsp-1 Tbsp. unsalted butter + drizzle (1/2 – 1 tsp) of maple syrup
( enjoy this variety only one time per day )
1-2 Tbsp. coconut milk + drizzle (1/2 – 1 tsp) of honey + a dash of nutmeg or pumpkin spice
Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at www.nancyadlernutrition.com (609)653-4900
You may listen to Nancy every Sunday at 2 pm Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND
