Introduction:Many people have the habit of adding non-dairy creamer, milk, or sugar to their coffee to enhance the flavor, but they often overlook the potential health risks these additives may bring. This article delves into the effects of coffee companions (non-dairy creamer), milk, sugar, and sugar substitutes on the human body. From a scientific perspective, it analyzes the absorption of chlorogenic acid, the intake of trans fatty acids, and metabolic burdens, while also providing practical coffee brewing recommendations to help you enjoy your coffee both deliciously and healthily.
Many coffee enthusiasts often pair their brew with non-dairy creamer (commonly known as coffee companion) to add a smooth and creamy texture. But did you know? These common non-dairy creamers are primarily made of non-dairy powdered cream, which contains hydrogenated vegetable oil that may produce unhealthy trans fatty acids. Research shows that long-term excessive intake of trans fatty acids may increase the risk of chronic diseases such as cardiovascular disease and diabetes, and could also negatively affect children’s development and nervous system. Therefore, if you want to enjoy the taste of coffee while maintaining your health, understanding the characteristics and proper usage of various additives becomes especially important.
Among them, "coffee companion" is commonly referred to in the market as "non-dairy creamer," and one of its main components is non-dairy powdered cream. This flavoring agent, composed of hydrogenated vegetable oil, glucose syrup, sodium caseinate, and various food additives (such as stabilizers, emulsifiers, and anti-caking agents), can impart a rich milky aroma and smooth texture to coffee. However, the trans fatty acids produced during its hydrogenation process are considered a potential source of health risks. Past studies have pointed out that trans fatty acids may interfere with normal lipid metabolism—not only lowering the protective high-density lipoprotein cholesterol (HDL) but also potentially raising the harmful low-density lipoprotein cholesterol (LDL), thereby affecting cardiovascular health.
Next, let’s talk about milk, which many people commonly add to their coffee. According to a study by the Federal University of Rio de Janeiro in Brazil, researchers recruited healthy subjects aged 24 to 35 who were not taking any medications or nutritional supplements, and divided them into two groups for a comparative experiment: the experimental group consumed 4 grams of instant coffee along with 200 milliliters of milk (nutritional content included 9.6 grams of carbohydrates, 6.7 grams of protein, and 7.1 grams of fat), while the control group consumed the same amount of instant coffee with 200 milliliters of hot water. Before the experiment, all participants were required to avoid foods containing polyphenols to prevent interference with the results. During the experiment, the research team collected urine samples from the participants four times in total, at 4-hour intervals before and after the experiment, and analyzed the metabolism of chlorogenic acid (CGA) in them. The results showed that the coffee group with added milk had approximately a 23% reduction in the bioavailability of chlorogenic acid in the human body.
Chlorogenic acid (CGA) is an important active compound in coffee, known for its strong antioxidant properties. It not only helps improve insulin resistance but can also effectively reduce fat accumulation in the liver of mice on a high-fat diet. However, when CGA is consumed together with milk, due to the relatively low pH of CGA, it can cause the casein in milk to coagulate, thereby affecting its absorption efficiency. Nevertheless, the study also indicated that if the amount of milk added is kept within 20% of the total coffee volume, the impact on the bioavailability of chlorogenic acid is not significant. Therefore, if you only add a small amount of milk, there’s no need to worry too much.
As for another common coffee additive—sugar—excessive intake can also pose health threats. Many people add large amounts of granulated sugar to mask the bitterness of coffee or enjoy it alongside desserts. While a small amount of sugar may not be harmful and might even help temporarily boost attention and memory, long-term excessive consumption not only increases calorie intake and leads to obesity, but may also trigger metabolic disorders such as non-alcoholic fatty liver disease and gout. In addition, excessive sugar intake can stimulate the brain to send hunger signals, leading to a vicious cycle of overeating.
Some people prefer to use honey instead of sugar, but the main sugars in honey are glucose and fructose. Studies have shown that long-term excessive metabolism of fructose may increase the risk of chronic diseases such as diabetes. According to the U.S. Dietary Guidelines, daily intake of added sugars should be less than 10% of total calories; for example, with a daily intake of 2000 calories, added sugar intake should be limited to 200 calories (about 50 grams). In reality, aside from the sugar in coffee, many everyday foods such as cookies, candies, sauces, and even vinegar may contain hidden amounts of added sugar. Therefore, it is recommended to control overall intake to avoid accumulating excessive sugar burden.
If you wish to balance coffee flavor and health, it is recommended to adopt the strategy of “adding a small amount of sugar” or “using sugar substitutes.” Studies have shown that moderate sugar intake can help improve brain function. For example, one experiment recruited 40 healthy volunteers who drank either sweetened coffee, sugar water, plain coffee, or water, and then performed tasks related to attention and working memory. The results showed that participants who consumed sweetened coffee exhibited lower activity in relevant brain regions during task execution, indicating more efficient brain functioning. Generally speaking, adding 1 to 2 grams of sugar (about half to one teaspoon) to your first cup of coffee in the morning can provide enough energy to help kickstart your day, but you should also reduce intake of other sugary foods. For those focused on weight management, sugar substitutes such as sucralose, aspartame, or saccharin can also be chosen. These sweeteners contain almost no calories and do not interfere with insulin or intestinal hormone secretion, helping to stabilize blood sugar levels.
Looking back at the common “coffee companion,” or the familiar non-dairy creamer, it actually harbors quite a few health risks. Checking its ingredient list, the first item is glucose syrup (the product of starch hydrolysis), followed by hydrogenated vegetable oil (usually derived from soybean oil or rapeseed oil) that has undergone artificial catalytic hydrogenation, then sodium caseinate, and finally stabilizers, emulsifiers, and anti-caking agents, among other food additives. Among these, hydrogenated vegetable oil, due to the production of trans fatty acids during processing, is the most controversial component in non-dairy creamer. Past research conducted on 34 women and 25 men (average ages 26 and 25 respectively, all free of cardiovascular disease or lipid abnormalities) found that when the diet was supplemented with additional trans fatty acids (accounting for 10% of total energy), their levels of low-density lipoprotein cholesterol (LDL) significantly increased, while high-density lipoprotein cholesterol (HDL) decreased—both unfavorable for cardiovascular health.
The World Health Organization (WHO) recommends that the energy provided by trans fatty acids consumed through daily diet should be less than 1% of total energy intake. Generally, if a food contains less than 0.3 grams of trans fats per 100 grams, it can be labeled as “0 trans fats.” However, it’s important to note that besides non-dairy creamer, many common foods such as cakes, French fries, ice cream, and popcorn also contain varying amounts of trans fatty acids. Additionally, natural sources such as the fat and dairy products of ruminant animals (like cows and sheep) also contain small amounts of trans fatty acids. Therefore, it is advised to minimize the additional use of non-dairy creamer to reduce health risks.
In summary, if you want to enjoy a cup of coffee that is both delicious and healthy, you might consider the following simple recipe: choose plain freshly ground coffee, add about 20% low-fat milk (to control the impact on chlorogenic acid absorption), 1 to 2 grams of sugar (or an appropriate amount of sugar substitute), and completely avoid using non-dairy creamer. This combination can preserve the original flavor and active compounds of the coffee while balancing taste and health, making it the ideal choice under professional recommendation.
The above content is compiled by CoffeeHunters, a coffee news website.
