Taking a cup of coffee in the morning has become a ritual for a lot of persons. Apart from the many benefits associated with this drink, it also helps one keep a clear head. Coffee creamers are often used to sweeten and lighten the taste but the regular ones made from animal products are not suitable for a vegan.
A vegan is a person who avoids the consumption of eggs, dairy products, meat, and other animal ingredients or those processed from animal products. The vegan lifestyle is fast gaining popularity and many people are beginning to see the need to abstain from animal products due to health, ethical or environmental reasons, thereby seeking other alternatives.
An appropriate substitute for milk and cream is vegan creamer which is made from non-dairy produce. It is vital to consume a vegan coffee creamer in moderation as excess intake could have side effects.
Common Vegan Diet
Most familiar foods like ice cream, hot dogs, yogurt, burgers, now have the vegan version also but there are some specific foods that are regarded as strictly vegan diet. While some are taken individually, they can also be combined. All of these foods are listed below.
These are highly nutritional and a great addition to have a balanced vegan diet. Whole grains such as oats, quinoa, millet, corn, amaranth, rice, sorghum, buckwheat, barley, and wild rice are some healthy options to include in your meal plan.
Vegetables and fruits
They contain many essential nutrients like vitamin A and C, potassium, fiber, folate, and antioxidants. Apples, oranges, grapes, bananas, coconut, watermelon, cherries, lemons, and pineapple are a few to add to your diet. Turnip green, kale, broccoli, mustard greens, and spinach are rich in iron and calcium.
There are a bunch of alternatives to cow milk such as soy, almond, coconut, rice, cashew, hazelnut, flax, oat, pea, and hemp milk. They contain a lot of proteins healthy for the body.
There are several benefits gained from consuming legumes such as weight and appetite control, regulating blood sugar, and heart health. Black beans, brown, red, and yellow lentils, chickpeas, soybeans, navy beans are examples of legumes rich in fiber.
Tempeh is a good example of such. It is gotten by fermenting soybean and is a perfect substitute for tofu. Others such as sauerkraut, miso and kimchi are also common amongst vegans.
Health Benefits of Being Vegan
There is growing popularity of vegan creamer due to its many health and environmental benefits. Several studies have shown that numerous gains can be obtained from eating only plant-based products. Some of them are:
The odds of suffering from certain diseases including heart problems are reduced. This is because foods that contribute to obesity are avoided thereby preventing high blood pressure, heart disease, and high cholesterol.
Cutting down on one’s daily calorie intake is one way to avoid being overweight and also helps one to live a longer, healthier life. People who don’t eat animal-based products tend to have a reduced body mass index.
If you need other tips on weight control, you can check here: https://www.everydayhealth.com/weight/weight-management.aspx
The vegan diet is packed with nuts, vegetables, fruits, and whole grains which are rich in fiber and antioxidants. These build the body’s defense against cancer and diabetes.
Women who follow the vegan diet are less likely to suffer from gastrointestinal tract disease, cancer of the ovaries, breast, and uterus which are common amongst women.
Top Vegan Coffee Creamers
There are several great alternatives to replace animal milk so your coffee doesn’t have to be plain. These creamers are healthy, rich, creamy, and comes in a variety of flavors giving the vegan many options to choose from. They can also be in liquid or powdered form.
Non-Dairy Coffee Creamer
This unsweetened creamer is natural and can be made from coconuts and almonds. It is also free from soy, dairy, extra sugars, and carrageenan. Its thickness and creamy taste make it perfect for morning coffee.
Almond Milk Creamer
This is made from almond nuts and contains only 15 calories in every serving. It is unsweetened making it ideal for persons who want to reduce their sugar intake. This rich nut cream can also be made in a hazelnut flavor. It is equally non-GMO, soy, and dairy-free.
Coconut Milk Creamer
This GMO-free creamer can be made from organic coconuts and is naturally sweet. Its gluten-free nature makes it the right option for not just the vegan but also those allergic to gluten. It is ideal for morning coffees before 10 am.
This hazelnut vegan creamer also doubles as a beverage and can also be used with cereals. It is made from hazelnuts and is an excellent source of vitamin D and riboflavin.
This healthy alternative is not only great in coffee but also in cereals and as a beverage. It has natural vanilla flavors gotten from soybeans. It also has high nutritional values with a perfect blend of taste and texture.
This vegan creamer comes in powder form and can easily be mixed with your coffee for your desired taste and thickness. It is very natural, lactose, and dairy-free. It is also gluten-free.
This farm’s Organic creamer has no extra sugar and contains about 12 grams of protein per serving. Cane sugar or agave can be added to make it sweeter.
Dangers of Non-dairy Creamers
Non-dairy creamers can be a healthy alternative to milk and creams but there are some dangers associated with it that one should be wary of. Some of them include:
Highly Inflammable Ingredients
Sodium aluminosilicate is an active ingredient used in powered creamer to prevent it from caking but becomes inflammable when scattered. It is, therefore, safe to use it in small quantities with your coffee.
To learn more about this ingredient, you can read this article.
Contain Trans Fat
Some creamers contain trans-fat which puts you at risk of stroke, diabetes, and heart disease. Consumption of those containing it shouldn’t exceed 2 grams in a day. Always check labels and packages before consumption.
Contain Extra Ingredients
In an attempt to imitate milk or cream, some creamers may have ingredients such as sodium, sugar, food colorings, and corn syrup added to them. Always check labels for any ingredients you might be allergic to before consuming them.
Vegans avoid eating animal products mainly for health, environmental, or ethical reasons. Their food is mainly plants foods such as vegetables, legumes, nuts, seeds, and whole grain. Although a vegan diet is healthy, it cuts down on some essential nutrients the body needs for proper growth.
There are however plant-based substitutes that can be used as a replacement except for vitamin B12. This can only be found in animal products and would therefore require one to use a supplement to balance the diet.
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