Hazelnut coffee creamers can add great flavor to coffee and tea, but how healthy are they really? Many coffee creamers contain ingredients like corn syrup solids, hydrogenated oils, and artificial flavors that are concerning from a health standpoint. However, there are some healthier options available, like nut-based creamers made with just a few simple ingredients. This article will take an in-depth look at the nutrition facts, ingredients, and health effects of popular hazelnut coffee creamers to help you determine if they should have a place in a balanced diet.
What is hazelnut coffee creamer?
Hazelnut coffee creamer is a liquid or powdered creamer product used to add flavor and creaminess to coffee, tea, and other beverages. It typically contains some combination of the following ingredients:
- Hazelnut flavoring – artificial or natural extract that provides the signature hazelnut taste
- Sugar or corn syrup solids – added to sweeten the creamer
- Vegetable/plant oils – used to provide creaminess and texture
- Emulsifiers – ingredients like mono- and diglycerides that help oil and water combine smoothly
- Preservatives – used to extend shelf life of the product
- Colorings – provide creamer with light tan color
- Salt and other flavorings – for enhanced taste
The exact ingredients vary between products and brands. Hazelnut creamers come in liquid forms sold in cartons and powdered forms sold in canisters and individual packets.
Are the ingredients in hazelnut coffee creamers healthy?
When evaluating the health profile of hazelnut coffee creamers, it’s important to closely examine the specific ingredients they contain. Here’s an overview of some of the common ingredients and their nutritional value:
Sugar and corn syrup solids
Most hazelnut creamers contain some form of added sugars, like sucrose, corn syrup solids, or high fructose corn syrup. These added sugars provide sweetness and improve texture, but are high in empty calories without nutritional benefits. Consuming too many added sugars is linked to increased risk of obesity, heart disease, diabetes, and other health problems.[1]
Hydrogenated/partially hydrogenated oils
To improve smoothness and prevent separation, many hazelnut creamers rely on hydrogenated or partially hydrogenated oils. Hydrogenation is a process that turns healthy unsaturated fats into trans fats, which are considered the unhealthiest type of fat in the food supply. Trans fats raise levels of unhealthy LDL cholesterol and lower levels of good HDL cholesterol, increasing risk of heart disease, stroke, and other cardiovascular problems.[2]
Highly refined vegetable oils
Instead of hydrogenated oils, some hazelnut creamers are made with highly refined oils like canola, corn, or soybean oil. While these oils are lower in saturated fat, the high degree of processing removes nutrients and introduces potential contaminants. The omega-6 polyunsaturated fats in these oils may also promote inflammation when consumed in high amounts.[3]
Preservatives
To extend shelf life, most conventional hazelnut creamers contain preservative chemicals like potassium sorbate, sodium benzoate, or BHT. While small amounts of these approved preservatives are likely safe for most people, some individuals may experience allergic reactions or other sensitivities.[4]
Natural vs artificial flavors
Hazelnut creamers owe their distinctive flavor to added hazelnut extracts. Artificial flavors are chemically produced in labs, while natural flavors are derived from real food sources. Natural flavors are typically preferable, but the “natural” label doesn’t guarantee wholesomeness. Even natural flavors are highly processed and offer no nutritional value.
Nutrition facts comparison
To better understand the nutrition profiles of popular hazelnut creamers, let’s compare the nutrition facts for three top products:[5]
International Delight Hazelnut Creamer
| Serving size | 1 tbsp (15ml) |
|---|---|
| Calories | 25 |
| Total fat | 1g |
| Saturated fat | 0.5g |
| Trans fat | 0g |
| Cholesterol | 0mg |
| Sodium | 15mg |
| Total carbs | 5g |
| Sugars | 4g |
| Protein | 0g |
Coffee Mate Hazelnut Creamer
| Serving size | 2 tbsp (30ml) |
|---|---|
| Calories | 60 |
| Total fat | 2.5g |
| Saturated fat | 1g |
| Trans fat | 0g |
| Cholesterol | 5mg |
| Sodium | 70mg |
| Total carbs | 11g |
| Sugars | 9g |
| Protein | 0g |
Nutpods Hazelnut Creamer
| Serving size | 1 tbsp (15ml) |
|---|---|
| Calories | 25 |
| Total fat | 2.5g |
| Saturated fat | 0g |
| Trans fat | 0g |
| Cholesterol | 0mg |
| Sodium | 20mg |
| Total carbs | 1g |
| Sugars | 1g |
| Protein | 0g |
Looking at these nutrition labels, a few things stand out:
- The industrial brand creamers (International Delight and Coffee Mate) are higher in calories, added sugars, and preservatives compared to the natural Nutpods creamer.
- Nutpods has no saturated fat or trans fat, while the others contain modest amounts of saturated fat.
- All provide 0-1 grams of protein per serving.
- The quantities of micronutrients like vitamins and minerals are not included because they are negligible.
So while the differences are modest per tablespoon, they can add up if you consume multiple coffees per day with hazelnut creamer.
Health impacts of ingredients
Now let’s take a closer look at how some of the most concerning ingredients in conventional hazelnut creamers may impact your health:
Added sugars
The American Heart Association recommends limiting added sugar intake to no more than 6 teaspoons (25 grams) per day for women and 9 teaspoons (36 grams) for men.[1] Just 2 tablespoons of Coffee Mate hazelnut creamer delivers 9 grams of added sugars – already exceeding the limit for women. Overdoing added sugars significantly raises risk factors for cardiovascular disease, diabetes, fatty liver disease, and obesity.[6]
Hydrogenated oils
Hydrogenated oils contain trans fats, which have unequivocally been linked to higher LDL (“bad”) cholesterol and increased risk of heart attack, stroke, and heart disease death.[7] Due to the strong evidence of harm, the FDA banned the use of partially hydrogenated oils in processed foods starting in 2018.[8] Older hazelnut creamers may still contain concerning trans fats, so check labels carefully.
Refined vegetable oils
The refined vegetable oils in liquid non-dairy creamers have been associated with increased inflammation and oxidative stress in some studies due to their high omega-6 content.[3] Chronic inflammation is an underlying issue in most chronic diseases. The refining process also removes beneficial antioxidants and phytochemicals found in unrefined oils.
Preservatives
Preservatives like potassium sorbate and sodium benzoate are generally recognized as safe by food regulatory bodies. However, a small percentage of people have sensitivities or allergies to these compounds.[4] Consuming large amounts may potentially impact gut bacteria populations as well.[9]
Artificial flavors
The artificial flavorings used to mimic hazelnut’s distinctive flavor are created in labs from purified chemicals. While flavor companies engineer them to taste good, these hyper-processed compounds offer no nutritional value. Artificial flavors are very widespread in processed foods, but it’s smart to limit exposure when possible.
Healthier hazelnut creamer options
If you want to enjoy the taste of hazelnut in your coffee but are concerned about harmful ingredients, several healthier creamer options are available:
Nut milk-based creamers
Creamers made from almond milk, coconut milk, or other nut milks often have short ingredients lists free of concerning additives. Nutpods and Califia Farms are two popular nut milk creamer brands. Be sure to select varieties without added sugars. Watch out for carrageenan as an additive – some avoid this seaweed derivative due to gut health concerns.[10]
Full fat dairy creamers
Using small amounts of half-and-half, heavy whipping cream, or full-fat milk to lighten coffee avoids vegetable oils and provides satisfying richness. Just watch your calories, as these options are higher fat.
Homemade hazelnut creamers
It’s easy to make homemade hazelnut creamer by blending hazelnut butter or hazelnut extract into milk or a nut milk like almond or oat milk. Add a neutral oil if you want more richness. This lets you control ingredients.
Black coffee
Drinking black coffee avoids creamer concerns altogether. It provides antioxidants and coffee’s signature aroma and flavor minus empty calories or unneeded additives.[11]
The bottom line
Mainstream hazelnut coffee creamers often contain questionable ingredients like added sugars, hydrogenated oils, artificial flavors, and preservatives that may negatively impact health, especially in excess intake. But healthier options exist like nut milk or homemade creamers that allow you to get the flavors you love without the additives you may want to avoid. As always, moderation is key – just a splash of hazelnut creamer in your coffee is unlikely to cause harm. But it’s smart to be aware of what’s in your creamer and select the healthiest options whenever possible.