If you’ve made the switch to non-dairy creamer in your coffee in an effort to be healthier, you’re not alone. Many people are taking oat, almond, and even pistachio-based creamers in their morning joe these days. But as it turns out, not all plant-based or dairy-free alternatives are great for you. In fact, some popular non-dairy creamers could be doing more harm than good—especially when it comes to your heart health.
To learn more about how your non-dairy creamer of choice could be throwing a wrench in your health goals, we spoke to Adam Gilbert, Certified Nutrition Coach and Founder of MyBodyTutor. He warns against creamers that contain partially hydrogenated oils, which could pose a risk to your heart health. Learn all about the downsides below.
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Risks of creamers with partially hydrogenated oils
According to Gilbert, some of the most commonly used non-dairy creamers are a dangerous mix of inflammatory and processed ingredients that "may cause heart disease."
"The worst offenders are non-dairy creamers containing partially hydrogenated oils," Gilbert warns. "These are trans fats that directly raise LDL cholesterol while lowering HDL cholesterol, creating the perfect storm for arterial plaque buildup." That means clogged arteries and a heightened risk of heart disease could be brewing right alongside your morning cup of joe.
Even beyond the trans fats, these products often contain other concerning additives. "The most popular brands such as Coffee-Mate and International Delight contain these oils and also corn syrup solids, which increase blood sugar and cause inflammation," Gilbert explains. "The mix of trans fats, high sugar (usually 5 grams per tablespoon), and inflammatory ingredients such as carrageenan is a significant threat to heart health." And don’t think zero-sugar options are fool-proof, either, as Gilbert adds: "Even 'sugar-free' ones contain artificial sweeteners, which can disrupt metabolism and may cause heart disease in many ways."
What to use instead
Instead of relying on heavily processed non-dairy creamers, Gilbert suggests switching to real, whole-food alternatives. "My top recommendation is organic heavy cream or grass-fed half-and-half—yes, real dairy," he says. "Despite the saturated fat, these whole food options are far healthier than processed creamers because they contain no added sugars or artificial ingredients."
For those avoiding dairy altogether, Gilbert recommends opting for cleaner, nutrient-rich alternatives. "I recommend full-fat canned coconut milk (not the beverage kind), which provides healthy medium-chain triglycerides, or unsweetened almond milk with minimal ingredients," he says.
You could also add “" teaspoon of MCT oil or grass-fed butter for sustained energy." And for a bit of sweetness, reach for natural, blood sugar-friendly options like “a drop of liquid stevia or monk fruit instead of sugar."
Ultimately, it comes down to simplicity. "The key is choosing single-ingredient or minimally processed options that don't spike blood sugar or contain inflammatory additives," Gilbert concludes.
