Is Drinking Iced Coffee Bad For You

Up Close and Personal on Iced Coffee

Iced coffee is an incredibly popular beverage, with many people reaching for it in the heat of summer or to give them a boost during the day. There have been a lot of debates raging concerning the potential health benefits or dangers of drinking an iced coffee, so let’s take a closer look at why certain opinions exist.
Many people enjoy an iced coffee as an afternoon pick-me-up, feeling it gives them an energy boost to get them through the rest of their day. The truth is that iced coffee can offer slightly fewer calories than a regular cup of joe, making it a potentially more diet-friendly option. However, even cold coffee still contains caffeine, and overindulging in too much of this stimulant can cause jitters, irritability, and trouble sleeping. If you are sensitive to caffeine, experts recommend limiting your iced coffee intake to one or two cups in a day.

Defining Iced Coffee

Iced coffee can simply be a cold version of brewed coffee, a mixture of cold coffee, sugar and milk. Alternatively, it can also be cold brew, a coffee concentrate that’s made by steeping coffee grounds in water at room temperature for 12–24 hours and then straining it. Many brands of iced coffee contain extra additives such as creamers, flavorings, colorings, and preservatives, which can make regular iced coffee unhealthy. No matter what you choose, always make sure to pay attention to the caffeine content, especially if you are sensitive to it.

The Caffeine Factor

Caffeine is a central nervous stimulant and can boost your energy levels and mental alertness when taken in moderation. However, too much caffeine can lead to insomnia, irritability, and even feelings of severe depression. Whether you’re enjoying a cup of hot or iced coffee, always pay attention to how much you are ingesting. Experts recommend limiting your intake to no more than 400 milligrams of caffeine each day. This is equivalent to around three or four cups of coffee, depending on the strength of the beverage.

Possible Benefits of Iced Coffee

Fortunately, there are some possible benefits to drinking the occasional iced coffee. Caffeine has an overall antioxidant effect, which may have a positive health outcome. Drinking coffee also increases dopamine and serotonin levels, hormones that can have a positive effect on your mood and overall health. Studies have also linked regular coffee consumption with decreased risks of developing certain diseases, such as type 2 diabetes, Parkinson’s disease, and even certain types of cancer.

The Bottom Line

In the end, drinking an occasional iced coffee is probably not going to have a detrimental effect on your health. However, it is important to be aware of exactly what goes into the coffee and just how much caffeine you are consuming. If you are caffeine-sensitive, it’s probably best to limit yourself to one cup in a day, otherwise you may experience unwanted side effects. As long as you pay attention to the contents of your iced coffee, it can easily become a regular part of your diet.

Sugar Content in Iced Coffee

While many people choose to drink their iced coffee plain, there are now many flavored options available. Unfortunately, these often contain high levels of sugar, calories, and fat. The flavored iced coffees from popular coffee chains, while tasty, may contain anywhere up to 80 grams of sugar per cup. This is nearly double the American Heart Association’s recommended daily intake of added sugar, which is 36 grams or less. Overconsumption of added sugars can result in serious health issues, including weight gain and an increased risk of certain diseases and conditions, such as cancer and type 2 diabetes.

Healthy Iced Coffee Alternatives

Fortunately, there are plenty of healthy ways to enjoy iced coffee. Many health-conscious cafes are now offering clean iced coffee options, made with 100% Arabica beans, unsweetened almond milk, and natural sweeteners, such as honey or agave syrup. Homemade iced coffee is another viable option, as you can control how much sugar and milk you put into your drink. If you are buying ready-made iced coffee, look for brands that don’t contain too many additives. Ultimately, always check the caffeine and sugar content before purchasing.

Iced Coffee and Diet

Iced coffee can be part of your diet, as long as you are mindful of what, and how much, you are consuming. Caffeine sensitive people can still enjoy a cup in the afternoon but, it’s important to always pay attention to the sugar and calorie count. If you are buying ready-made iced coffee, check the label for sugar, calories, fat, and other additives before drinking.

Caffeine Alternatives in Iced Coffee

If caffeine is not for you, then there are plenty of alternatives to switch to for an iced coffee. Decaffeinated iced coffee contains far less caffeine, and many health-conscious cafes now offer drinks made from decaf cold brew. You can also switch to herbal teas, and there are plenty of herbal teas available that contain no caffeine, such as rooibos and peppermint. These have the same refreshing characteristics of a regular tea, with the added benefit of no caffeine.

Adding Calcium Rich Milk to Your Iced Coffee

When it come to adding milk to your iced coffee, try and use a calcium-rich option. While dairy milk or oat milk are generally accepted choices, almond and soy milks are also a great way to add extra benefits to your drink. Calcium-rich milks contain more calcium and protein than regular cow’s milk, offering added nutrition and energy to get you through the day. For people who are vegan or lactose intolerant, almond and soy milks are a suitable alternative to dairy.

Healthy Sweeteners for Your Iced Coffee

If you want to sweeten your iced coffee without the added sugar, there are a few healthy alternatives. Honey and agave syrup are both natural sweeteners, which can be a tasty way to sweeten your iced coffee without going overboard. If you are looking for a sweeter taste, try adding some fruit or natural flavoring to your drink. This could be anything from a squeeze of lemon or lime, or even a few sprigs of mint. In short, be mindful of your sugar intake and try to consume added sugar in moderation.

Nellie Mills is a coffee aficionado who loves to share her knowledge of the world's best beans. She has traveled all over the world in search of rare and unique coffee varieties, and she is passionate about teaching others about the nuances of different brews.

Leave a Comment