This Common Coffee Add-In Might Be Spiking Your Cholesterol

Reviewed by Dietitian Jane Leverich, M.S., RDN

Key Points

• Sweetened coffee creamer can contribute saturated fat and added sugar, which may affect cholesterol.

• How much creamer you use and your overall eating pattern matter.

• Unsweetened plant milk and low-fat dairy are more cholesterol-friendly alternatives.

If you’re like me, you might make your morning coffee on autopilot. (I’m not sure my brain cells are fully activated until I’ve had my first cup.) But as you pour and stir in the dim light of dawn, it’s worth asking: What exactly is going into your mug—and could it be quietly contributing to poorer health?

Sweetened coffee creamer, though usually consumed in small amounts, isn’t an ideal food for your cholesterol. “Coffee creamer can affect cholesterol and other blood fats, depending on its ingredients, how much you use, and your overall eating pattern,” says preventive cardiology dietitian Michelle Routhenstein, M.S., RD.

Here’s why morning after morning of this common coffee add-in could be harming your cholesterol, plus alternatives dietitians say make better choices.

How Coffee Creamer Might Be Spiking Your Cholesterol

It’s High in Saturated Fat

No surprise here: A food with “cream” in its name is high in saturated fat. Creamer brands vary, but in general, 1 tablespoon of sweetened liquid coffee creamer contains about 0.5 grams of saturated fat. That may not sound like a lot, but many people don’t stop at 1 tablespoon (or don’t measure at all).

According to Routhenstein, creamer’s saturated fat content is the biggest reason why it may elevate LDL (“bad”) cholesterol. Saturated fat can raise LDL cholesterol by slowing down your body’s ability to remove it from the bloodstream. Because of this, the American Heart Association recommends limiting saturated fat to 6% or less of your total daily calories—about 13 grams per day on a 2,000-calorie diet. If you use just 1 tablespoon per cup of coffee, you’ll get about 4% of the AHA’s 13-gram-per-day recommended limit. But if you’re a heavier pourer, you’ll get significantly more. Over time, this could contribute to creeping cholesterol levels.

It Contains Added Sugar

The sweetness of flavored coffee creamers is a double-edged sword. On the one hand, added sugars can bring more joy to your java. On the other hand, high levels of excess sugar could be a recipe for poorer heart health.

“Excess added sugars can increase triglyceride levels, which can increase remnant cholesterol that can also contribute to heart disease,” says Routhenstein. (“Remnant” cholesterol is what’s left in the blood after fat breakdown. It can build up in your arteries, increasing the risk of heart disease.) Meanwhile, Patricia Kolesa Vivar, M.S., RDN, explains that research suggests that higher sugar intake may raise total cholesterol and LDL cholesterol slightly.

It May Contain More Calories Than You Realize

If you’re measuring your creamer more with love than with precision, you might get more calories than you bargain for. “Creamer is easy to underestimate because each splash may seem small,” says Routhenstein. “Generous portions added to multiple cups of coffee can contribute a meaningful amount of calories throughout the day.” A 1-tablespoon serving usually contains about 35-40 calories. But sip all day and you could be adding hundreds to your calorie budget.

Those excess calories impact cholesterol. “Consuming calories consistently above your needs may modestly raise LDL-C and lower HDL-C levels,” says Kolesa Vivar. And of course, excess calories can contribute to weight gain, which also has ties to elevated numbers. Overweight and obesity are consistently linked to higher levels of “bad” cholesterol.

Cholesterol-Friendly Coffee Add-Ins

Ready to swap sweetened coffee creamer for something more cholesterol-friendly? Consider these alternatives.

• Unsweetened plant milk. “Unsweetened plant milk can be a lower-saturated fat option that makes coffee creamy without the added sugars,” says Kolesa Vivar. Do some delicious experimentation with almond milk, oat milk, soy milk or pea milk.

• Protein shakes. Here’s a surprising use of your morning protein shake! Kolesa Vivar says pouring a spoonful from the shaker into your coffee mug boosts flavor without the extra saturated fats. “Look for protein shakes and powders with less added sugars whenever possible,” she recommends.

• Low-fat cow’s milk. Don’t discount the power of plain old dairy milk to up the creaminess factor of coffee. Choosing skim or 1% will decrease saturated fat and sugars, compared to creamer.

Other Strategies to Support Healthy Cholesterol Levels

For healthy cholesterol, it’s best to keep the big picture in mind. These lifestyle strategies all contribute to in-range numbers.

• Keep your body in motion. Regular exercise is a well-established defense against high cholesterol.

• Load up on soluble fiber. Soluble fiber helps carry cholesterol out of the bloodstream, lowering your levels. “Some common food sources high in soluble fiber include oatmeal, beans and dried figs,” Kolesa Vivar says.

• Sleep on it. As if you needed one more reason to get a good night’s rest: Poor sleep quality may be associated with higher cholesterol levels.

• Prioritize lean protein. Lean proteins have little saturated fat, so they won’t drive up cholesterol. Kolesa Vivar suggests focusing on animal proteins like ground poultry, eggs, yogurt and low-fat milk, or plant-based proteins like chickpeas, black beans and lentils.

Our Expert Take

Rest assured, you can still drink coffee when managing your cholesterol. The most important decision is what goes into your coffee. Whereas sweetened creamers with lots of sugars and fats may nudge your numbers upward, alternatives like unsweetened plant milk or low-fat dairy won’t have the same effect. There’s also the possibility of simply using a lighter hand with creamer. “If your current creamer is nonnegotiable and you truly love it, you do not necessarily have to give it up,” says Routhenstein. “Tally up how much saturated fat and added sugar it contributes to your day and add it to your daily allotment, then focus on other changes that can support your cholesterol levels.”

Read the original article on EatingWell