Key Takeaway:
- A single tablespoon of full-fat cream (~50 cal) plus one teaspoon of sugar (~20 cal) adds 70 cal to your cup; aim to limit added sugars to under 25 g (6 tsp) per day and explore lower-calorie alternatives to enjoy coffee without the extra calories.
Do you enjoy your coffee black and as dark as the night sky? Or do you add a little something extra? Adding a bit of cream and sugar can turn your morning cup of joe into something special.
Cream and sugar in coffee can transform your morning cup of joe into something special—but how much is too much? If you’ve ever felt overwhelmed by the calorie count or struggled to keep your sweet tooth in check, you’re not alone.
Creamers ranges from classic French Vanilla to more exotic options like White Chocolate Macadamia Nut. Sugar, on the other hand, is a bit more straightforward. It can be granulated, brown, turbinado, and even liquid options like honey or agave syrup.
Before reaching for that jar of creamer or bag of sugar for your coffee, it’s important you consider how much is too much. Cream and sugar can make your favorite drink taste delicious. Sadly, it can also add significant calories and sugar to your diet. So how much should you put in?
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Cream and Sugar: Calorie Content
Did you know that black coffee only has 5 calories? Hence, people trying to lose weight often opt for a cup of black coffee in the morning. When you add creamer and sugar to your coffee, things get a little more complicated.
A tablespoon of full-fat cream has about 50 calories. So if you like your coffee with one tablespoon of full-fat cream, it means consuming 50 calories per cup.
As for sugar, you get about 20 calories per teaspoon. Add that to your coffee, and you’re looking at an extra 20 calories. If you add one tablespoon of full-fat cream and one teaspoon of sugar to your coffee, you’re looking at 70 calories per cup (U.S. Department of Agriculture, n.d.).
The Cons of Adding Sugar to Your Coffee
- Adding sugar to your coffee adds a significant amount of sugar to your diet. Sugar is empty calories because it has no nutritional value.
- Adding too much sugar to your diet can lead to diabetes. Diabetes is a serious health condition that can cause heart disease and stroke.
Are you aware of the shocking statistic that an average American derives 17% of their daily caloric intake from sugar alone? The World Health Organization recommends that adults limit their added sugar intake to 25 grams or 6 teaspoons per day (World Health Organization, 2015).
However, most foods these days contain added sugar. Think of your favorite snacks and processed foods. Even something as harmless as ketchup or salad dressings contain added sugar.
Adding Cream to Your Coffee
Be mindful of the amount of cream you put in your coffee, especially if you drink multiple cups throughout the day.
A tablespoon of full-fat heavy cream has 5.5 grams of fat. The fat content will depend on the brand you buy. Usually, you can get 36% or more fat content in full-fat cream.
Know that the fat content of heavy cream is saturated fat. This type of fat is unhealthy and increases your risk of heart disease and stroke (U.S. Department of Agriculture, n.d.; U.S. Department of Health and Human Services, 2020). Consuming too many saturated fats can also increase your risk of obesity.
Non-Dairy & Natural Sweetener Alternatives
If you’re looking for lower-calorie or plant-based swaps, try these:
- Almond or oat milk (unsweetened): Adds creaminess with as little as 5 cal per ¼ cup. Unsweetened almond or oat milk, spices, and natural sweeteners like honey or maple syrup can reduce calorie and sugar intake (Harvard T.H. Chan School of Public Health, n.d.).
- Natural sweeteners: A dash of pure maple syrup or honey adds flavor and antioxidants.
- Spices & superfoods: Cinnamon, cocoa powder, or vanilla extract can boost taste without extra sugar.
How to Kick Your Cream and Sugar Habits
Start by drinking your coffee black and see if you can appreciate the flavor as is.
Try adding other ingredients to your coffee. Think of nut milk, almond butter, or even cocoa powder. These will add flavor and texture to your coffee without loading up on calories.
If you’re still finding it hard to give up cream or sugar, consider the following tips:
- Start using less sugar or cream than you usually do. Gradually reduce it even more.
- If you’re still unable to break your cream habit, select a lighter version, like half and half. This lighter concoction contains only 1.1 grams of saturated fat and an overall total of 1.7 grams of fat!
- Counter your fat and sugar intake with exercise. Engage in physical activities that burn off those calories.
Expert Insight: “Small, consistent reductions in sugar yield big health wins over time,” says a registered dietitian.
Low Fat or Sugar-Free Creamer
You might think you are doing yourself a favor by using low-fat or sugar-free creamers. Unfortunately, these products are usually made with artificial sweeteners or hydrogenated vegetable oil. These can be bad for your health because they contain chemicals and additives.
Coffee creamers are lower in calories and taste delicious. The thing is, these products are loaded with artificial ingredients and additives. Such ingredients simulate the sweetness of sugar without all the extra calories while creating a full-bodied texture without using real cream.
Many commercial creamers contain artificial sweeteners and hydrogenated oils, which have been linked to negative health effects if consumed in excess (U.S. Department of Health and Human Services, 2020).
Although cream and sugar add more calories to your coffee, they are still better than most commercial coffee creamers. If you can’t part with your beloved creamer and sweetener, take solace in knowing that it could be much worse!
Final Thoughts: Cream And Sugar In Coffee
The best way to enjoy your coffee without compromising your health is to keep it simple. Opt for black coffee. Then, add natural ingredients like nut milk, cocoa powder, or almond butter. If you’re finding it difficult to give up cream or sugar, use less and gradually reduce the amount until you can drink coffee without either.
Remember that moderation is key. A little cream or sugar won’t ruin your health, but be mindful. Don’t overdo it. Coffee can still be a tasty and nutritious part of your daily routine if you make healthy choices.
References:
Harvard T.H. Chan School of Public Health. (n.d.). The Nutrition Source: Coffee. https://www.hsph.harvard.edu/nutritionsource/food-features/coffee/
U.S. Department of Agriculture. (n.d.). FoodData Central: Coffee, brewed from grounds, prepared with tap water. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1107/nutrients
U.S. Department of Health and Human Services & U.S. Department of Agriculture. (2020). Dietary Guidelines for Americans, 2020–2025 (9th ed.). https://www.dietaryguidelines.gov/
World Health Organization. (2015, March 4). Guideline: Sugars intake for adults and children. https://www.who.int/publications/i/item/9789241549028
