Coffee Creamer and the Mediterranean Diet

Mediterranean Diet
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Like any diet, people always wonder what is allowed and what is not allowed. While not a diet in the modern sense, the Mediterranean diet is still a diet. As such it does have some restrictions, and one of the first ones that come to mind is whether we are allowed to use creamer in our coffee on this diet.

Can You Drink Coffee Creamer on the Mediterranean Diet?

The very short answer to this question is yes! You can actually drink coffee creamer on the Mediterranean diet, but it is not advisable. And if you are still determined to use coffee creamer, it is suggested you use the smallest amount possible.

To better understand why coffee creamer is ok to consume on the Mediterranean diet we will explain what this diet even is. We will also explore where it comes from and how it came to be.

What is the Mediterranean Diet?

The Mediterranean diet was developed in the countries surrounding the Mediterranean ocean. It is not so much a diet in the traditional sense where the main goal is to lose weight. It is a diet in that the foods consumed are the foods traditionally consumed by the people of the Mediterranean region.

There are no strict rules for this diet. The goal is simply to eat the foods popular in the Mediterranean, the reason being that their diet is one of the healthiest in the world. By following the guidelines of the Mediterranean diet, the hope is to live a healthier life overall

This diet is highly focused on produce and healthy fats. Vegetables and fruits are the stars of each meal while small amounts of meat play a supporting role. The preferred meat for the Mediterranean diet is fish, while small amounts of chicken are acceptable as well. As we mentioned before, there are no hard rules for this diet. Nobody is saying you cannot eat red meat, but it is discouraged.

How Does Coffee Creamer Fit in?

In regards to coffee creamer, most dairy is also discouraged. While small amounts of dairy like yogurt and cheese are fine with this diet, other forms of dairy like butter and creamer are frowned upon. Coffee creamer is processed dairy with extra sweeteners in it, so it isn’t a great fit for the Mediterranean diet. Even sugar-free versions are still not ideal.

Black coffee is encouraged with the Mediterranean diet. However, we understand that is not always everyone’s preference, even in the Mediterranean. Fortunately, there are alternatives that are more in line with this diet.

Alternatives to Coffee Creamer

As this diet has been around for such a long time, several alternatives to coffee creamer that fit in with the Mediterranean diet have been thought up. Some are simple, and some involve a little more doing.

Some sources say that a splash of low-fat or non-fat milk is an acceptable alternative to coffee creamer. Both low-fat and non-fat milk do contain some protein and calcium which is a good thing, and they are lower in saturated fats than whole milk. While this may not address the sweetness you may be missing from coffee creamer, it is still an alternative and a better fit for the Mediterranean diet.

Almond milk is another acceptable alternative to coffee creamer. It has a lot of the same benefits that low-fat or non-fat milk has in regard to its protein and calcium content. Additionally, almond milk has a different flavor profile than milk, especially low-fat and non-fat milk. It is a little sweeter than dairy milk, you may find it to be a closer alternative to coffee creamer than just adding milk.

Steamed milk is also a popular option in the Mediterranean diet. Coffee drinks like cappuccinos are very popular in the Mediterranean. It avoids artificial ingredients and excessive sweeteners while still providing a delicious coffee drink.

Creamer also sweetens coffee, so that is one other aspect that will need to be addressed if you are just adding milk. White sugar and artificial sweeteners are not suggested to be added to coffee or any other drinks. A popular Mediterranean alternative to sugar is honey.

Honey is often used as a sweetener in the Mediterranean. Fortunately, this is easy enough to find outside of the Mediterranean as well. It is high in natural sugar and makes a tasty addition to coffee as well as most other treats that fit in with the Mediterranean diet. Just keep in mind that the sugar in honey is highly concentrated. It suggested that honey, while acceptable, is used somewhat sparingly.


The Mediterranean diet is extremely popular in modern times. It is almost universally recognized as a healthy lifestyle choice. Another reason the Mediterranean diet is so popular is because it is not too strict. It allows for light deviations from the diet without causing it to be ineffective.

There are a wide variety of ingredients that go into the Mediterranean diet which also adds to its popularity. It’s not hard to come up with delicious dishes that follow the diet’s guidelines. The firmest restriction of the diet is the push to not consume processed foods.

Since coffee is such a popular drink, one of the hardest things some people may find is a coffee creamer that conforms to the Mediterranean diet. Common coffee creamers, if used sparingly, are ok to use but they are not suggested.

Luckily there are plenty of alternatives. Low-fat and non-fat milk, in moderation, is a better alternative than standard coffee creamers. Almond milk is a decent source of protein and calcium while not being high in trans fat making it another good alternative. It also has a different flavor profile which makes it a good option.

Steamed milk is a popular choice in Mediterranean countries. Coffee drinks like cappuccinos are well-liked by locals and are popular in many countries. Honey is also well-liked by Mediterranean countries and is relatively easy to find in other countries as well.