There's no denying that coffee is an American staple, with two-thirds of the population enjoying at least one cup daily, says a poll by the National Coffee Association. The 2022 data reveals that coffee consumption is at its pinnacle of the past 20 years. However, despite the ubiquity of this caffeinated beverage, there remains endless disagreement about the ideal consumption process.

Should your coffee be adjusted by the day's weather? Should you relish your mornings with hot or iced coffee throughout the year, a la Ben Affleck? The questions around whether sweetener, dark roast, or decaf should be your pick, or if making a home brew trumps outdoor buys are daunting. The journey to perfect coffee is akin to a highly personal project, requiring a fair share of tests driven by mistakes.

One common inclusion in coffee is the creamer. It may not be chalked up with fruit and vegetables in terms of nutritional benefit, but that shouldn't exclude it from your diet. It all boils down to a balanced consumption strategy. Creamers typically carry a high sugar content, quickly adding up to the daily recommended limit of 36 grams for men and 25 grams for women according to the American Heart Association. Just two tablespoons of a popular creamer, Coffee mate, in your two daily cups already constitutes to almost 20 grams of sugar.

Amy Bragagnini, a practicing clinical oncology dietitian and Academy of Nutrition and Dietetics spokesperson, points to components like gums and emulsifiers in many creamers that have worrisome links to cardiovascular disease and can impact the digestive system negatively. However, she cautions against labeling products as 'good' or 'bad' as that approach fuels unnecessary guilt associated with food choices.

Trying to identify a 'healthier' coffee creamer comes down to a product with lesser sugar, reduced fat, minimal ingredients and ideally, a dash of protein. Bragagnini recommends choosing products with recognizable and pronounceable ingredients, and finding alternatives with fewer gums and emulsifiers. The key is to ensure your preferred choice doesn't interfere with your enjoyment of coffee. A 'less healthy' option in moderation might be preferable to overconsumption of a 'healthy' version, she suggests.

If you have specific health goals, it's important to select your coffee additions with that in mind. For example, the low-sugar creamers which Bragagnini personally isn't fond of could be ideal for a diabetic. Plant-based creamers can be a lower fat option but usually entail additional ingredients for the desired texture and sweetness.

Healthy living does not equate to a creamer boycott. Begin by auditing your daily creamer intake. It's easy to forget the additional sugar you're consuming without proper measuring, though stringent measure, Bragagnini says is unnecessary. Incrementally reducing your portion could develop your coffee palate.

If a substitute seems apt, Bragagnini suggests you could start with unsweetened plant-based or regular milk and add sweetness on your own. Natural sweeteners such as honey, maple or monk fruit are great options. Various spices like pumpkin pie spice or cinnamon can enhance the flavor, and things like vanilla extract or cacao powder can be game changers too.

Bragagnini advocates consulting a registered dietitian for personalized advice if necessary. Health alterations can often be ambiguous with a plethora of information out there and hence, scientific, fact-based guidance tailored to your specific needs can be supremely beneficial, she concludes.