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What is healthier in coffee milk or cream?


Coffee is one of the most popular beverages in the world, with billions of cups consumed every day. Many people enjoy adding milk, cream, or other additions to their coffee to enhance the flavor and experience. But when it comes to health, is it better to add milk or cream to your coffee?

Nutritional Differences Between Milk and Cream

Milk and cream have some notable nutritional differences that can impact health:

Calories and Fat

Cream contains significantly more calories and fat than milk. For example, one tablespoon of heavy whipping cream contains 51 calories and 5 grams of fat, while one tablespoon of 2% milk contains just 9 calories and 0.5 grams fat (1, 2). The higher calorie and fat content of cream means that adding a couple tablespoons to your coffee can significantly increase the calorie and fat content of your beverage.

Vitamins and Minerals

Milk contains a number of important vitamins and minerals that cream lacks. One cup of 2% milk provides 30% of the Daily Value (DV) for calcium, 25% of the DV for vitamin D, and 10% of the DV for potassium (3). Cream, on the other hand, contains little to no calcium, vitamin D, potassium, or other micronutrients.

Protein

Milk is a much better source of protein than cream. One cup of 2% milk provides 8 grams of protein, while heavy cream contains less than 1 gram per tablespoon (1, 2).

Nutrient 1 Tbsp Heavy Cream 1 Tbsp 2% Milk
Calories 51 9
Total Fat 5 g 0.5 g
Protein 0 g 1 g
Calcium 2% DV 10% DV
Vitamin D 0% DV 10% DV
Potassium 0% DV 3% DV

Health Benefits of Milk vs Cream

Based on their differing nutritional profiles, milk and cream offer different potential health benefits:

Weight Management

The lower calorie and fat content of milk may make it a better choice if you are aiming to lose or manage your weight. The high calorie and fat content of cream means that regularly adding it to coffee could lead to unwanted weight gain over time.

Heart Health

Research suggests the unsaturated fats in milk are heart healthy, while the saturated fat in cream may negatively impact cholesterol and heart disease risk (4).

Bone Health

The calcium, vitamin D, and potassium in milk promote strong, healthy bones. Cream lacks these bone-supporting nutrients.

Muscle Maintenance

The protein in milk helps maintain muscle mass, while cream provides little protein.

Blood Sugar Control

Some research indicates the proteins in milk may improve insulin sensitivity and help control blood sugar (5). Cream, with almost no protein, does not provide this benefit.

Downsides of Milk vs Cream

Despite the potential health perks, milk and cream each have some drawbacks to consider:

Milk

– Lactose intolerance – Some people are unable to fully digest the lactose sugar in milk. This can cause abdominal discomfort, gas, and bloating.

– Potential hormones – Milk may contain small amounts of hormones like estrogen depending on the farming practices used. This is controversial but could negatively impact health in large amounts.

Cream

– High in calories and saturated fat – The high calorie and saturated fat content of cream may negatively impact heart health and waistline for some.

– Lack of nutrients – Cream lacks the beneficial nutrients found in milk like calcium, vitamin D and potassium.

Best Options for Coffee

When choosing between milk and cream for your coffee, here are some healthy options to consider:

– 2% milk – Provides nutrients with lower fat than whole milk

– Skim or 1% milk – Even lower in calories and fat than 2% milk

– Light cream – Has less fat than heavy cream but still provides creaminess

– Half and half – A balance of milk and cream, less fat than heavy cream

– Nut milks – Like almond or oat milk provide creaminess without dairy

Conclusion

Milk is generally the healthier option to add to coffee compared to heavy cream. Milk contains fewer calories, less fat (especially saturated fat), and more beneficial nutrients like calcium, vitamin D, and potassium. Cream, while tasty, is lacking in nutrients and the high fat and calorie content may negatively impact heart health and waistlines.

That said, those who tolerate dairy can still enjoy a splash of cream in moderation as part of a healthy diet. When choosing milk or cream, opt for lower fat versions like 2% milk or light cream. Nut milks like almond or oat milk can also provide creaminess without the added calories.

References

1. U.S. Department of Agriculture. FoodData Central. https://fdc.nal.usda.gov/

2. U.S. Department of Agriculture. FoodData Central. https://fdc.nal.usda.gov/

3. U.S. Department of Agriculture. FoodData Central. https://fdc.nal.usda.gov/

4. Nestel PJ, Chronopoulos A, Cehun M. Dairy fat in cheese raises LDL cholesterol less than that in butter in mildly hypercholesterolaemic subjects. Eur J Clin Nutr. 2005 Sep;59(9):1059-63. doi: 10.1038/sj.ejcn.1602214. PMID: 16015252.

5. Gijsbers L, Ding EL, Malik VS, de Goede J, Geleijnse JM, Soedamah-Muthu SS. Consumption of dairy foods and diabetes incidence: a dose-response meta-analysis of observational studies. Am J Clin Nutr. 2016 Nov;104(4):1111-1124. doi: 10.3945/ajcn.116.134460. Epub 2016 Aug 24. PMID: 27562464; PMCID: PMC5361588.