Having high blood sugar can mean that you may have to switch up your eating patterns. Incorporating more nutrient-dense foods and limiting your consumption of things that can spike your blood sugar can help significantly, but it can also be overwhelming to make these changes.
Foods and drinks that are high in added sugar can mess with your blood sugar levels, especially if there’s no fiber or protein to slow down the digestion process, so it’s helpful to limit your consumption of these. For example, if you’re someone who loves drinking coffee with a lot of cream and sugar every day (and likely multiple times a day), you may need to make some adjustments to help you manage your blood sugar levels.
“Coffee is a must for many people when they are starting their day, but depending on what you are adding to your cup of Joe, your morning beverage can be contributing to high blood sugar if you aren’t choosing the right creamer,” says Lauren Manaker, MS, RDN, author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility.
Read on to learn about the best coffee creamers for high blood sugar, then check out The #1 Worst Coffee Habit for Your Blood Sugar.
Dairy products get a bad rap, especially products like half and half. But according to Manaker, the right half and half can be helpful for managing blood sugar levels.
“This half and half is your best bet when it comes to blood sugars because it is free from any added sugars, and the bit of fat naturally found in this liquid may actually help offer some blood sugar support too,” says Manaker. “Just be sure to stick to a proper serving size, as too much creamer can load your body with saturated fat, something that isn’t a great thing when it comes to blood glucose management.”
You can definitely still go with a plant-based creamer option if you’re watching your blood sugar, but be careful with certain brands as some of them will pack on the added sugar to enhance the flavors. Elmhurst, however, is a safe and delicious option.
“Elmhurst Unsweetened Oat Creamer only contains 10 calories and is free from any sugar. With only 1 gram of carbs per serving, including a serving of this creamer into your coffee will likely not result in a blood sugar spike while allowing you to sip on a satisfyingly creamy cup of your favorite brew. If you need a little sweetness, including a sugar alternative like stevia can give you the taste that you crave,” says Manaker.
You can even find some non-dairy options for creamers that are packed with helpful nutrients like protein, which can be a good addition to your coffee when you’re managing your blood glucose.
“If you are looking for a Whole30, keto, and paleo-friendly coffee creamer option, this one is for you. With a whopping 10 grams of protein and 7 grams of fat per serving, this Primal Kitchen Collage Creamer may help your blood sugars remain a bit more stable than if you sip on a cup of Joe missing these important macros. This creamer is sweetened with monk fruit instead of table sugar, resulting in a great-tasting sweet addition to your coffee. Bonus? the collagen boost provided by this creamer can support your nail and hair health too, and who doesn’t want that?” says Manaker.
If you want to treat yourself, you can try the Natural Bliss Oat Creamer. “Natural Bliss Oat is rich and creamy in texture and is made with less than 5 grams of added sugar per serving to help prevent blood sugar spikes midmorning,” says Rachel Fine, RDN a registered dietitian and owner of To The Pointe Nutrition. So while this one does contain a little bit of sugar, it’s still relatively low to other types on the market.