Coffee Creamer, NFS: A Low Glycemic Option for Your Morning Cup

When it comes to morning rituals, few things compare to that first cup of coffee. For many coffee enthusiasts, a splash of creamer transforms their brew into a delightful experience. Today, we’re examining the glycemic impact of regular coffee creamer (NFS – Not Further Specified) and how it fits into a glycemic-conscious lifestyle.

Glycemic Profile

Coffee creamer (NFS) has a relatively low glycemic impact, making it a reasonable choice for those monitoring their blood sugar levels:

• Glycemic Index: 27 (Low)
• Glycemic Load: 3.08 (Low)

With a GI of 27, coffee creamer falls within the low-glycemic category (under 55), suggesting it won’t cause rapid spikes in blood glucose levels when consumed in moderate amounts.

Nutritional Breakdown

Let’s examine the nutritional profile of a 100g serving of coffee creamer:

• Calories: 136
• Protein: 1g
• Fat: 9.97g
• Carbohydrates: 11.4g
• Fiber: 0g
• Sugar: 11.4g
• Net Carbs: 11.4g

Understanding the Glycemic Impact

Despite containing 11.4g of sugar per 100g serving, coffee creamer maintains a low glycemic index. This is likely due to the fat content (nearly 10g), which slows down carbohydrate absorption and moderates blood sugar response.

It’s important to note that while the GI is low, coffee creamer is typically consumed in small amounts—usually just a tablespoon or two per cup of coffee (much less than the 100g serving analyzed here). This means the actual glycemic impact in typical usage is even lower than the numbers suggest.

Who Should Consider Coffee Creamer?

• Individuals monitoring blood glucose who don’t want to give up creamy coffee
• Those looking for lower-glycemic alternatives to high-GI sweeteners in coffee
• People following moderate low-carb diets who allocate carbohydrate allowances carefully

Consumption Tips

• Be mindful of serving sizes—creamer calories can add up quickly with multiple cups of coffee
• Consider measuring your creamer rather than free-pouring to maintain consistent carbohydrate intake
• For even lower glycemic impact, look for sugar-free versions with similar fat content
• Those with diabetes should monitor their individual blood sugar response, as responses can vary

The Bottom Line

Coffee creamer offers a low-glycemic way to enhance your coffee experience without causing significant blood sugar fluctuations. With a GI of 27 and GL of 3.08, it can be included in moderation as part of a glycemic-aware diet. However, as with any food containing sugar and fat, mindful consumption is key to maintaining overall dietary balance.

Remember that the typical serving size is much smaller than the 100g nutritional reference, so your actual intake of carbohydrates and calories will be proportionally lower with normal use.