It’s understandable that you haven’t considered the healthfulness of your favorite iced coffee drink because that first sip will likely be one of the highlights of your day.
Although you may say you don’t want to know, you are aware that you do: is the hidden ingredient in your iced coffee harmful to your health? Could it be beneficial to you? either good or bad? Both?
Amanda Beaver, a Houston Methodist wellness dietitian, says, “Any form of coffee is going to be rich in antioxidants that may have beneficial effects on your health.” Coffee may even lower the risk of Alzheimer’s, Parkinson’s, and type 2 diabetes, according to some studies.
But there is a but: your iced coffee contains more than just antioxidants.
There are a lot of sugars added to some iced coffee drinks.
According to Beaver, it is simple to end up with an iced coffee that has a lot of added sugar because of the syrup and flavor shots that coffee shops add to their drinks, as well as the sweetened creamers and prepared cold coffee drinks that can be found at grocery stores.
When it comes to our diet, nothing is completely out of the question—not even added sugar. However, if you eat too many of these empty calories, you run the risk of developing health problems like type 2 diabetes and gaining weight.
Therefore, it is always a good idea to keep track of the amount of added sugar in your beverage before you take a sip.
According to Beaver’s advice, “For creamer from the grocery store, flip the package over and look at the added sugar content.” If you want to order an iced coffee drink from a restaurant or coffee shop, check the menu or website to see how many sugars and flavorings are in the drink.”
The American Heart Association recommends limiting added sugars to the following:
- 24 grams per day for women
- 36 grams per day for men
And if you don’t believe me, a single iced coffee can push you past this limit.
According to Beaver, “For instance, just two tablespoons of sweetened condensed milk, which is a popular addition to iced coffee, contains 18 grams of added sugar.” It’s easy to see how an iced coffee drink’s sugar content can quickly skyrocket based on the size of the drink and the amount of a particular sweetener.”
This does not mean that you can’t have a sweet coffee drink from time to time as a treat, but if you do it often enough, it could hurt your health in the long run if you don’t take care.
It’s possible that iced coffee drinks have more caffeine than you think.
To say that your iced coffee contains caffeine is probably a stretch. You probably started drinking coffee to get you going in the first place.
However, you might be surprised by how much caffeine is in your favorite beverage.
Caffeine should be used sparingly. A daily limit of 400 milligrams is set by the FDA.
That limit could allow you to have three or four iced coffees a day, depending on how much you drink and how you make it. It’s more likely that you’ll have to stop after one or two.
According to Beaver, “One 8 fluid ounce cup of coffee can contain anywhere from 80 to 140 milligrams of caffeine, but the average is 95 milligrams per cup of coffee.” However, keep in mind that this is for one 8-ounce fluid cup! A “cup” of coffee is defined differently by each individual. A favorite mug of iced coffee may actually be equivalent to two cups of coffee for some people.
The strong-brewed iced coffee drinks available at coffee shops also have a high caffeine content.
Again, it’s important to check the menu or website to see how many espresso shots are in the drink and how many ounces it contains. In some places, one large iced coffee can easily give you more than 200 milligrams of caffeine.
Because it can take our bodies a long time to process caffeine, the amount is important.
According to Beaver, “Caffeine can take effect in as little as 15 minutes, but it takes about four to six hours to metabolize just half of the amount you drank, depending on how quickly your body metabolizes caffeine.”
Naturally, if you drink a lot of caffeine or consume it too close to bedtime, this can affect how well you sleep.
https://www.healthline.com/nutrition/acrylamide-in-coffee
How to make a healthy iced coffee or order one
https://gofitter.us/category/food-nutritions/beverages/
It’s okay to treat yourself from time to time to a sweet afternoon pick-me-up.
However, here are five suggestions for healthier iced coffee:
- Know how much caffeine and added sugar you are consuming. Knowing what you’re getting in the first place is the first step in making healthier choices, whether that means reading nutrition labels and adhering to recommended serving sizes or checking the menu or website of a coffee shop. Keep in mind that one gram of sugar contains four calories, so even an iced coffee that appears to be low in calories may still contain a significant amount of added sugar.
- Avoid using syrups and creamers. Sugary add-ins are indeed delicious. They exist because of it. However, the empty calories in creamers and syrups can be harmful to your health over time. Instead, enjoy the natural sweetness of dairy- or plant-based-based milk’s natural sugar. Related: Oatmeal versus Almond milk and everything in between: Which Kind of Milk Is Healthiest?)
- Oat milk can be added to make the dish more creamy. Beaver suggests substituting oat milk for pre-made creamers if you prefer the creamier flavor. The thicker mouthfeel of this plant-based milk may resemble the creaminess of an iced coffee.
- Always remember to dilute cold brew when necessary. We know for sure: The term “cold brew” refers to cold coffee, not iced hot coffee. However, it’s a good idea to always read the recipe or product label of cold brews carefully because this distinction isn’t always obvious. Make sure to dilute any concentrated cold brew stock you use to make your own iced coffee drink. If you don’t, you’ll almost certainly set yourself up for an excessive caffeine intake.
- Change the size if you don’t want to change what’s in your drink. Make or order a smaller drink instead if you’re not inclined to make any of our suggested sugar-cutting substitutions. For instance, if you simply cannot refuse vanilla syrup in your iced coffee, go for a smaller serving size. Do you need to reduce your portion even more? Take a sip today and a sip tomorrow. Simply keep in mind to store it in the refrigerator.