Caffeine is not a nutrient in the traditional sense, yet many of us need it to start our day, boost our alertness and make it through the afternoon without dozing off. Starbucks’ bottled iced coffees, made with real coffee and available in a variety of flavours, are an increasingly popular way to combine convenience and a refreshing beverage. But how much caffeine is actually in each one?
The answer may vary depending on the particular flavour, but the caffeine content for flavors such as Mocha and Vanilla is generally about 95 milligrams (mg) per 8 fluid ounces (fl oz). Caramel, Coffee and Espresso have approximately 160 mg per 8 fl oz. While this is far less than the dosage of the caffeine offered in some energy drinks that range from 194 to 342 mg per 8 fl oz, it is still a good deal more than the one or two-ounce shot of espresso, which contains a mere 75 mg.
Nutritionists throughout the world acknowledge the healthiness of coffee and its potential benefits. Different studies suggest that coffee consumption is associated with a lower risk of type 2 diabetes, stroke, and some gastrointestinal disorders. It is well recognised that most of these benefits come directly from the high content of caffeine. However, it is important to realise that over consumption of caffeine carries various drawbacks too.
David Radisky, Head of Nutrition at the London School of Hygiene and Tropical Medicine, notes that “excessive caffeine intake comes with some health risks, such as nervousness, insomnia, irritability, nausea, headaches and heart palpitations”. He goes on to say that while drinking two or three cups of coffee per day can be beneficial, consuming too much from other sources, such as Starbucks’ bottled iced coffees, carries desultory potential.
As for children, Radisky advises in the strongest terms to prohibit them from having Starbucks’ iced coffees, due to the risk of caffeine overdose. He adds that caffeine in any form can harm children’s developing central nervous system. Adolescents should probably take special care considering that a bottle of Starbucks iced coffee contains more caffeine than an espresso and thus can have a detrimental impact on their mental health.
Caffeine Addiction
Scientists are increasingly recognising the potential risks of caffeine, particularly in conjunction with the substantial efforts dedicated to developing drugs that address the metabolic and behavioural consequences of caffeine dependence and withdrawal. That said, individuals should be conscious of the fact that excessive caffeine can be very addictive and difficult to stop. An article by the Medical News Today explains that if an individual has withdrawal symptoms when decreasing or stopping caffeine intake, they may need to consult a professional.
A notice from the National Institutes of Health National Institute of Drug Abuse cautions that this product carries with it the potential for addiction and raises health concerns. The NIH goes on to state that regular excessive caffeine intake, particularly during adolescence, can impair neurological development and can increase the risk of other substance use disorders.
Dr.James Doctor, President of the American Council of Addiction Medicine and co-author of Caffeinated: How Our Daily Habit Helps, Hurts, and Hooks Us, argues “Caffeine is a drug and it should be treated with respect and caution, especially by teenagers and young adults.” He goes on to say, “The symptoms of caffeine abuse are similar to those of other can be quite mild and many people are often unknowingly dependent on caffeine without realising it.”
Safety Measures for Use
One of the most important safety measures to take is to limit your daily intake. How much caffeine can you safely consume in a day without running into any health risks? The National Institute of Health’s Dietary Guideline for Americans states that for adults, consuming no more than 400 mg per day is the safe limit.
The World Health Organization suggests that a dose of up to 400 milligrams per day of orally ingested caffeine is not associated with any adverse effects. Even so, it is still wise to stick to the formulas suggested by the NIH when calculating the optimum daily intake of caffeine. This means that if you’re interested in having one of Starbucks’ bottled iced coffees per day, you should consume only the mocha or vanilla flavors.
These suggestions are especially important for expecting mothers, who are advised by the American College of Obstetricians and Gynecologists to halt caffeine intake in the first trimester of their pregnancy, or to stick to no more than 200 milligrams of caffeine per day. The verdict is clear here: moderation is the key to safely consuming Starbucks’ iced coffees.
Selective Caffeine Sources
The battle to avoid a caffeine overdose lies in the selection process. Choosing coffee beans that contain the least amounts of caffeine can be a great strategy. For instance, coffee beans from Guatemala, Brazil or Mexico will contain less caffeine than those from India. This can help avoid the health risks associated with too much caffeine.
Another way to make sure that caffeine intake is not excessive is to read the nutritional information provided on Starbucks’ packaging. It is also advisable to check the ingredients list on the label and to make sure that the particular offering is suitable for consumption.
Additionally, individuals should abstain from mixing different caffeine sources, such as coffee mixed with energy drinks. This will not only help them consume fewer calories with the same amount of caffeine, but it will also reduce their risk of developing caffeine-related health problems.
Is Caffeine Good For Health?
Like with most dietary influences, whether or not caffeine is beneficial for one’s health depends largely on the individual. The NIH emphasises that some individuals are more sensitive to the effects of caffeine and as such, should avoid it. Ultimately, each person needs to understand the potential effects of caffeine and how it will interact with their own unique makeup.
Fiona Aspbury, Lecturer of Nutrition and Research at Birmingham Higher Institute of Nutrition, argues that “everyone’s body and their daily lifestyle is different and as such, the effects of caffeine will be different too. If one is already under a lot of pressure academically or professionally, they might not benefit from additional caffeine and may instead seek out cheaper, healthier alternatives.”
The same is true for non-coffee beverages, such as tea. A cup of tea contains less caffeine than a cup of coffee, yet it can still produce similar effects, although more mellow and gradual.
Social Impact of Coffee
It is important to remember that although caffeine has some scientifically-backed benefits, it certainly is not a remedy-all solution. Making caffeine a lifestyle choice carries with it a certain social stigma, and many people might consider it as a sign of poor health and lack of self-control. The NIH states that “in certain settings, it is common for people to view frequent caffeine intake as indicative of poor physical and mental health.”
Nevertheless, one should remember that coffee is much more than just caffeine. As has been mentioned previously, caffeine itself is responsible for numerous benefits associated with coffee. Yet, according to the Harvard School of Public Health, the two most important ingredients in coffee are the antioxidants associated with health benefits such as the prevention of Parkinson’s disease and other neurological conditions. Furthermore, coffee is also filled with phytochemicals, and some research has suggested that it serves as a great source of certain vitamins and minerals.
Ultimately, caffeine can be beneficial when taken in moderation, yet it is important to remember that excessive caffeine intake carries with it potential risks as well. Awareness, moderation and careful selection are the keys to enjoying Starbucks’ iced coffees without any unwanted health risks.
