Nutrition
Iced coffee is made with coffee, ice and usually a sweetener, like sugar or syrup. While many pregnant women enjoy the occasional cup of iced coffee, experts advise caution due to the many potential risks associated with drinking this popular beverage while pregnant. These risks include caffeine overdose, changes in blood sugar levels and dehydration.
Coffee, regardless of if it is served hot or cold, contains caffeine. The American College of Obstetricians and Gynecologist (ACOG) set the limit at 200 mg of caffeine per day for pregnant women. One 12-ounce cup of iced coffee can contain anywhere from 90 to 350 mg of caffeine, depending on how it is prepared. Having more than 200 mg of caffeine has been linked to an increased risk of delivering a baby preterm, or before 37 weeks of pregnancy. For this reason, the Diagnosis and Treatment Advisory Board of the American College of Obstetricians and Gynecologists recommends that pregnant women limit their caffeine intake.
Iced coffee also contains other ingredients such as sugar and syrup. Consuming too much sugar while expecting a child can cause blood sugar levels to fluctuate throughout the day, which can negatively affect energy levels as well as overall health. According to a study published in the American Journal of Clinical Nutrition, women who are pregnant and ovulating can experience an increase in their fasting glucose levels if they consume too much added sugar, which can result in gestational diabetes.
Pregnant women who drink iced coffee might also be at risk of dehydration. Since the beverage is mostly made up of ice, drinking it can have a diuretic effect, leading to an increase in urine production. Too much iced coffee can also cause a woman to urinate frequently, leading to dehydration. In addition to iced coffee, other caffeinated beverages like carbonated drinks and tea also contain diuretic properties and can cause dehydration in pregnant women.
Expert Recommendations
While it is possible to safely drink iced coffee while pregnant, it is best for pregnant women to consult with their doctor or nutritionist beforehand. Some experts recommend that pregnant women limit their intake of caffeinated beverages to no more than two 8-ounce cups of iced coffee a day. However, every woman’s iced coffee drinking habits should be evaluated in accordance with her individual needs and lifestyle.
Furthermore, it is important for women to choose the right type of iced coffee when consuming it while pregnant. Whole-milk iced coffee is recommended over skim-milk, since it is believed to be more nutritious. Pregnant women should also opt for fresh brewed iced coffee over the instant variety, as it typically contains less sugar and fewer additives.
Since iced coffee can be loaded with sugar and caffeine, it is important for pregnant women to practice moderation when consuming it. Many pregnant women find it helpful to prepare their own iced coffee in advance, as this gives them more control over the ingredients and the amount of sugar used. To reduce the sugar content, women can use artificial sweeteners like Stevia, low-calorie sugar substitutes and even coconut sugar to sweeten their drinks.
Alternative Drinks
For those who want to avoid the potential risks associated with iced coffee, there are still plenty of tasty alternatives. Cold brew coffee and dark tea are excellent alternatives that are both low in caffeine. Women who are looking for a sweet yet nutritious beverage can opt for fresh green or black iced tea with a splash of almond, coconut or oat milk.
Fruit-infused water is a great alternative to iced coffee, especially during the summer months. For a tasty and refreshing drink, pregnant women can prepare a pitcher of fruit-infused water by combining fresh fruits, herbs and spices like ginger, mint and lemon in a large container of cold water and stirring to combine the flavors.
Smoothies are another excellent and nutritious alternative to iced coffee. Fruit smoothies offer a variety of health benefits and can be easily made at home. To make a healthy, protein-rich smoothie, pregnant women can combine natural protein, fruits, vegetables and healthy fats like avocado and coconut oil in a blender and blend until creamy.
Avoid Unhealthy Choices
Despite the fact that iced coffee can be safe to consume while pregnant, pregnant women should always be mindful of the type of drink they are consuming and the ingredients used. In general, it is recommended that women avoid sugary drinks such as iced lattes and frappuccinos, as well as carbonated drinks that are high in sugar and calories. Instead, pregnant women should opt for healthier alternatives like fruit-infused water and smoothies.
Moreover, pregnant women should be mindful of their overall diet and make sure to include a variety of nutrient-rich foods in their diet. Eating a balanced and healthy diet can help to ensure that a woman and her unborn baby get all the nutrients they need. Eating a variety of fruits and vegetables, lean proteins, whole grains and healthy fats every day can provide a pregnant woman with the essential vitamins and minerals she and her baby need to stay healthy.
Supplements
In addition to a balanced diet, pregnant women may also consider taking supplements to ensure they are getting all the essential vitamins and nutrients they need. A multivitamin supplement containing folic acid, calcium and iron is often recommended for women who are pregnant or trying to conceive. Women should always consult with their doctor before taking any supplements while pregnant.
Taking a prenatal vitamin can also help ensure that pregnant women are getting all the essential vitamins and minerals they need for a healthy pregnancy. Prenatal vitamins are specially formulated to give expectant mothers an added boost of nutrients in addition to their regular meals. Talk to your doctor about which prenatal vitamin is right for you and your baby.
Conclusion
Consuming iced coffee while pregnant can be safe, as long as pregnant women adhere to the guidelines set by their doctor or nutritionist and practice moderation. For those looking for an alternative to iced coffee, there are plenty of healthy and nutritious options like smoothies and fruit-infused water that can satisfy cravings while providing essential nutrients. Lastly, taking a daily prenatal vitamin can provide expectant mothers with a balanced dose of key vitamins and minerals.
