Background
Iced coffee is not as widely known or widely consumed as regular hot coffee. Hot coffee is seen as a morning beverage to power up individuals before they start their busy days. Iced coffee, on the other hand, is sometimes viewed as a beverage used to combat midday slumps or to provide a convenient, cool pick-me-up otherwise lacking in the workplace. It is often seen as a high-energy snack or quick refresher.
However, iced coffee is becoming a popular alternative to traditional hot coffee. In recent years, iced coffee consumption has grown significantly. According to a 2018 survey of more than 8,000 consumers, iced coffee consumption has grown from 6 percent in 2012 to 33 percent in 2018. Despite its increasing popularity, there are still many questions and debates regarding the health benefits and risks of iced coffee.
Experts weigh in
Many experts agree that iced coffee can be consumed in moderation, as part of a healthy diet and lifestyle. The U.S. Department of Agriculture (USDA) recommends limiting the consumption of high-caffeine beverages, such as iced coffee, to 400 mg per day. It also encourages individuals to limit the number of times they consume iced coffee in a day and monitor the caffeine intake from other sources.
Dietitians and nutritionists agree that any beverage consumed daily needs to provide nutritional benefits and aid in maintaining a healthy diet. If a person decides to drink iced coffee every day, it should be made with low-fat milk, sugar-free flavorings, and a moderation of sugars and syrups. The ideal iced coffee is made with black cold brew coffee and either almond milk or coconut milk.
There are a few potential benefits associated with daily consumption of iced coffee. It may boost energy and improve mental alertness, while also containing some vitamins, minerals, and antioxidants, including manganese and riboflavin. Additionally, iced coffee may reduce the risk of heart disease and type 2 diabetes if it is consumed in moderation and with no added sugar.
Potential Risks
When consumed on a daily basis, iced coffee may come with a few risks. Caffeine overload can lead to symptoms such as insomnia, anxiety, and irritability. Drinking too much iced coffee can also lead to dehydration, as it is a diuretic. Additionally, iced coffee can be high in sugar, so consuming too much of it can lead to weight gain and chronic health issues.
Those who have a sensitivity to caffeine should limit their iced coffee intake. Additionally, pregnant women should be especially aware of the risks associated with the daily consumption of iced coffee and should limit their intake, as the caffeine can pass through the placenta.
Individual Considerations & Consideration Factors
Before choosing to consume iced coffee on a daily basis, it is important to consider individual considerations and factors. Additionally, it is necessary to look at the quality of the beverage being consumed. Those who have a history of caffeine intolerance or sensitivity to acidic beverages should not drink iced coffee on a regular basis.
When choosing to consume iced coffee, it is important to ensure that it is a high-quality coffee that is made from freshly brewed, unsweetened coffee. Additionally, it should be made with non-dairy milks and sweetened with natural sweeteners, such as dates or honey. Also, it is important to take into account any other caffeinated beverages that are being consumed throughout the day.
Serving Size & Frequency
When it comes to serving size and frequency of iced coffee consumption, it is important to drink it in moderation. It is best to limit the daily intake to one or two servings. For those who are sensitive to caffeine, it is recommended to drink only one serving of iced coffee per day, preferably in the morning. It is important to note that, even if an individual is drinking a low-caffeine iced coffee, the caffeine content can add up quickly.
For those who wish to enjoy iced coffee but are looking for health benefits, opting for a superfood blend is a great option. Superfood iced coffees contain natural ingredients, such as coconut oil, turmeric, ginger, and maca. These ingredients can promote better digestion and contribute to overall health.
Sugar & Sweeteners
When it comes to sweetening iced coffee, it is important to choose natural sweeteners rather than traditional sugar. Natural sweeteners such as honey, maple syrup, and agave nectar have less of an impact on blood sugar and are better for overall health. It is also important to note that even natural sweeteners should be consumed in moderation.
For those looking to reduce their sugar intake, there are a few other options, such as stevia and monk fruit. These are plant-based, natural sweeteners that are free of calories and contain zero carbohydrates. Additionally, they do not cause a sudden spike in blood sugar levels.
Caffeine Levels & Strength
When it comes to iced coffee, it is not just the type and quality of the coffee that should be taken into consideration, but also the caffeine content. Not all iced coffees contain the same amount of caffeine, and some can contain more than others. It is important to look at the labels and to pay attention to the caffeine levels listed.
For those looking for a healthier iced coffee, opt for a low-caffeine option. There are many specialty iced coffees on the market that are specifically designed for those looking for a healthier, lower-caffeine option. Some brands also offer decaf iced coffee.
The Takeaway
Consuming iced coffee on a daily basis can be beneficial in moderation. It can provide an energy boost and contain vitamins, minerals, and antioxidants. However, it is important to be aware of the potential risks associated with excessive consumption, including dehydration, anxiety, and other chronic health issues.
Before consuming iced coffee, individuals should consider their individual health considerations, such as existing sensitivities to caffeine and acidic beverages, as well as their caffeine intake from other sources. Additionally, it is important to look at the quality and caffeine content of the iced coffee, as well as the type of sweetener being used.
By taking the time to consider these factors, individuals can enjoy iced coffee in moderation and help benefit their overall health.
