Coffee lovers rely on coffee creamer to replace the taste of freshly brewed coffee with just a fraction of the calories. While creamers and milk-based coffee substitutes may be quick and easy, the added sugar and saturated fats in these often-flavorful products make it less than ideal. While these calories eat away at your weight loss efforts, switching to one of these healthy creamers can help you maintain your weight as you increase your intake of healthy fats.
Why Is Coffee Creamer So Bad For You?
Coffee creamers typically contain calories from sugar, fat, and additives. Added sugars and saturated fats increase calorie intake without providing nutritional benefits. Fats also slow digestion and absorption, which slows weight loss. While not all added sugars and fats are created equal, these additives are a leading cause of weight gain in the United States.
Sugar is the number one cause of weight gain and obesity in the United States. Consuming excess sugar leads to insulin resistance, which stimulates appetite and leads to food cravings. This common ingredient provides a quick burst of energy that might feel invigorating or energizing when you first start drinking coffee, but may lead to food cravings and weight gain over time.
While some sugar is naturally present in dairy products, consuming additional sugars in coffee creamers adds an extra boost that may lead to excessive weight gain. While dairy creamers may contain less sugar than nondairy creamers, they do contain added ingredients like sugar, milk solids, and natural flavors.
The same sugar found in creamers is also found in processed foods, which often contain added sugars and hydrogenated oils. These added ingredients may be disguised as healthy vitamins, minerals, and probiotics, which only adds to your calorie count and leads to weight gain.
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So Here Is A List Of Coffee Creamer Alternatives You Have To Try.
- Almond milk: The taste of almond milk is slightly sweet and creamy, without the added calories of cream or sugar. Try adding a little cinnamon to your almond milk for a tasty latte.
- Fat-free milk: Swap out your creamer for a low-fat or fat-free milk for a creamy cup of coffee that still has 60-120 calories compared to the more than 300 found in your typical creamer. Try mixing in a couple of tablespoons of cocoa powder for a tasty treat.
- Oat milk: Oats contain a special fiber called beta-glucan that has been shown to lower cholesterol and reduce the risk of cardiovascular disease. This milk substitute has nearly 50 percent more protein and half the carbohydrates compared to regular milk. Oat milk also has fewer calories than almond milk and contains a hearty, nutty flavor.
- Coconut milk: Coconut oil is delicious and good for your heart. This tropical-tasting milk alternative is good for you and tastes like a decadent treat. Coconut milk contains saturated fats from coconut oil, but it also has MCTs (medium-chain triglycerides) that increase energy expenditure and may provide health benefits.
- Collagen protein: Collagen protein provides protein and healthy essential amino acids, such as glycine and proline, and has been shown to stimulate muscle growth and burn fat. Collagen protein, like bone broth, contains gelatin that boosts nutrient absorption and muscle growth. Blend your collagen powder into a coffee shake for a tasty alternative to a creamer full of artificial additives.
- Stevia and erythritol: These natural sweeteners are low in calories and are good sources of fiber and antioxidants that boost your immune system. While erythritol and stevia have a sweet taste, they do not cause spikes in blood sugar levels. They are also “zero calorie,” and they have a minimal impact on blood sugar as compared to sugar.
Creamer alternatives are also a great option to boost your protein intake. While a creamer with 8 grams of fat may not seem like much, these little additions add up and can cause weight gain over time.
Health Benefits Of Coffee Creamer Alternatives
Substitute your coffee creamer with whey protein powder to obtain all the flavor and satisfaction you crave while saving several calories each time. While fat has been a source of calories we hide from in diets, the healthy fats found in food such as coconut oil, avocado, and almonds can help you supplement your intake of healthy fat and avoid storing more unhealthy fat in your diet. Studies confirm that increasing your intake of healthy fats can help you lose more weight.
A study by the University of Alabama showed that the consumption of olive oil is correlated with faster weight loss and higher weight loss maintenance. These coffee creamer alternatives provide 160-200 calories per cup, which is less than a typical creamer and can help you control your calorie intake when you grab a cup in the morning. While these healthy alternatives have fewer calories and less sugar than typical creamers, they are not calorie-free. However, these healthier options increase satiety to help you avoid sugary cravings and hunger pangs.
Benefits Of Collagen Protein In Coffee Creamer Alternatives
Collagen protein adds protein to your coffee without the added fat and calories of typical creamers. Collagen protein boosts your body’s natural collagen production to help you maintain youthful skin, improve cardiovascular health, and boost your immunity.
Increasing your protein intake also helps you lose more weight, boost your metabolism, and reduce fat.
Coffee creamer alternatives can also provide you with the extra protein you need to increase the intensity of your workouts.
Collagen protein also increases your protein intake to help you maintain muscle mass as you reduce your body fat levels. Collagen protein can also help you boost your overall health and increase your energy levels. There are many different coffee creamer alternatives available if you are looking to cut calories and increase protein intake. Try one of these healthy coffee creamer alternatives for a creamy latte that will taste great and help you lose weight.
How To Make Coffee Creamer Without Condensed Milk?
Regular sweetened condensed milk is one of the most dangerous ingredients in the dairy world. It contains incredibly high amounts of sugar as well as a number of dangerous chemicals such as pesticides and heavy metals that have been linked to a number of dangerous health conditions.
Homemade sweetened condensed milk is the best option for cooking with sweetened condensed milk and for limiting the total amount of sugar in your diet on a daily basis. Homemade sweetened condensed milk is easy to make and tastes better than the traditional version made with cow’s milk, but the recipe is still extremely unhealthy and dangerous to consume on a regular basis.
If you’re looking to make dairy free coffee creamer, then homemade sweetened condensed milk is the perfect base.
Making your own sweetened condensed milk is incredibly easy, but it does require a little time and preparation prior to starting the cooking process. The first step is to get all the ingredients that you’ll need for the recipe ready and measured out. You’ll need:
- 2 1/2 quarts water
- 2 cups sugar
- 1⁄4 cup cornstarch
- 1 teaspoon vanilla extract
- 1⁄4 teaspoon salt
In a large pot on the stove, bring the water to a boil and then reduce to a low simmer on the stove.
Combine the sugar, cornstarch, salt and vanilla extract in a bowl and stir until everything is evenly combined.
Add the wet ingredients to the pot on the stove and stir continually until the milk thickens. This will take around 15 minutes. The mixture will gradually thicken until it reaches the consistency of thickened cream or syrup.
Pour your sweetened condensed milk into glass bottles or jars and store in the refrigerator for use at a later date.
The homemade version still contains around 50 percent sugar when compared to store-bought sweetened condensed milk, but it’s a lot healthier than the traditional version made with cows’ milk. The 2 tbsp per serving is also a lot lower than the 1 tbsp of sugar in store-bought sweetened condensed milk.
The homemade version of sweetened condensed milk is also less likely to trigger the symptoms of a dairy allergy when compared to conventional store-bought versions made with cows’ milk. However, it is still high in sugar and should be avoided on a regular basis. This recipe makes around 4 cups of sweetened condensed milk, so you may have leftovers to store in the refrigerator for a later date. You can freeze your leftover sweetened condensed milk in a sealed container in the freezer for up to a year or keep it in the refrigerator for 3-4 days.
In the end, there are some really great benefits when it comes to using coffee creamer alternatives with coconut oil, collagen protein, and other healthy fats. These healthy additions can provide the taste and creaminess of a traditional coffee creamer without all the added sugar and calories of regular creamers. Make the switch today and give yourself a healthy boost of protein and healthy fats that will help you start your day on the right foot and potentially lose more weight over time.
