What is a coffee creamer?
Available in two forms – powdered or liquid, coffee creamer is added to coffee or tea in place of a dairy product, like half and half or cream. Despite its deceptive name most coffee creamers are dairy-free and made from a combination of water, sugar, sweetener, oil and thickeners, with many also being flavoured. They’re exclusively used as an addition to drinks rather than being enjoyed on their own – you simply add to your coffee, stir and enjoy. With a longer shelf life than their dairy equivalent, especially when sold in powdered form, creamers are a convenient way to whiten and enhance the texture of hot beverages.
Can you buy coffee creamer in the UK and Europe?
The answer to this may surprise you – coffee creamers are banned in certain countries.
The reason being is that countries like Denmark, Hungary, Norway and Austria have banned the sale of products that contain a certain type of fat. Many countries, including the UK have taken a similar, although not quite such a hard stance, this includes discouraging the sale of some non-dairy coffee creamers because they contain partially hydrogenated oils, also known as trans fats.
Rather than an outright ban the UK government urged food companies to cut down on the level of trans fats in food. As a result, in 2012 most UK supermarkets and larger fast-food chains agreed to sign a voluntary agreement to not use artificial trans fats – this means you’re less likely to find products containing them on UK shelves. That said, given there is no legal requirement for UK manufacturers to label ‘trans fats,’ as there is in the US, so it’s down to the consumer to know what they’re looking for – hydrogenated fats and oils and most notably, partially hydrogenated oils. The higher up the ingredient list the fat or oil is, the more trans fats the product is likely to contain.
What are trans fats?
Most trans fats are produced when an industrial process adds hydrogen to a vegetable oil, this hydrogenation changes the oil into a solid or semi-solid form. Food made with these fats last longer, are inexpensive and in the case of a creamer benefit from that all-important smooth, creamy texture. After decades of use, we now know these synthetic, unsaturated fats are linked to poor health because they promote the clogging of arteries and as a result their consumption may lead to heart attacks and death. In fact, the World Health Organisation (WHO) suggests that more than 278,000 deaths globally each year may be attributed to these industrially produced fats and has called on more governments to take action to reduce their presence in our food supply. It’s not just coffee creamers, these fats are found in many baked and fried products too, including doughnuts and pastries.
What’s the deal with creamers?
Since 2006 US labelling laws have required trans fats to be listed on food labels, but there’s a catch, and that’s when the serving size is small like with creamers. In this scenario a serving of creamer tends to be small enough to contain less than 0.5g trans fats and according to current legislation the manufacturer is legally permitted to state ‘0g trans fat’ on the label. This means, if you take more than the suggested serving size and you enjoy more than one coffee with creamer a day, you may unwittingly be adding more trans fats to your diet than you’d expect.
How much trans fats can we safely eat?
Some experts say ‘as little as possible and preferably none’ but the WHO recommends adults limit their consumption of trans fat to less than 1% of their total energy intake, this works out at less than 2.2 g per day for an average 2000-calorie per day diet. Given coffee lovers consume coffee every day and often several times a day, creamers that contain these fats, may contribute a notable amount.
Should I be concerned?
Even if the views of governments across the pond don’t dissuade you, commercial coffee creamers can be high in added sugar, contain ingredients like high fructose corn syrup, carrageenan as well as artificial flavours, sweeteners and colours. It’s also very easy to use more than the recommended serving size, and that can help pile on the pounds as well as add to your trans fat intake. Coffee creamers are typically highly processed, and as such may be classified as an ultra-processed food, which studies suggest may be linked to chronic health conditions like obesity, heart disease and cancer.
What to use instead?
Check out these three alternatives to coffee creamers.
1. A better creamer to kickstart your day
Collagen creamer – often made with coconut milk powder and natural flavours such as cacao or vanilla, these products include collagen peptides (typically from a bovine or marine source) that many suggest may contribute to healthy hair, nails and skin. Add 1-2 scoops to your coffee and enjoy once a day, but don’t exceed the recommended dose. Popular brands include Vital Proteins and Hunter & Gather.
2. One to make at home
Put the contents of a can of condensed milk (sweetened if you like) in a blender, combine with enough milk to achieve your required consistency, then add flavouring, for example 1-2 tsp of almond extract with a large pinch of ground cinnamon. Blend well and decant to a glass jar for storing in the refrigerator. Label with the expiration date of the milk used and be sure to shake well before use.
3. Prefer plant-based?
Put the contents of a can of coconut milk in a blender and add a flavouring of your choice, such as 1-2 tsp of vanilla extract, blend well and decant to a glass jar for storage. Shake before use. No time to make your own? Unsweetened plant-based milk and cream alternatives are widely available check out Laird Superfood creamer or Elmhurst Unsweetened oat creamer.
Check labels because some commercial products may contain added ingredients like sugar or sweetener and may not be dairy-free.
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