High-Sugar Coffee Drinks: Are They Harmful to Your Health?

Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT

Key Points

• Sugary coffee drinks can exceed daily sugar limits, raising concerns about long-term health risks.

• Teens should limit caffeine and sugar intake to avoid potential sleep and metabolic health issues.

• Opt for smaller dietitian-approved coffeehouse drinks to enjoy flavor while reducing sugar and caffeine.

If you find yourself frequently visiting a drive-thru for a large, frozen coffee concoction, you’re not alone. For many, a stop at popular coffee chains like Starbucks or Dunkin’ has become an integral part of their daily routine. Recently, however, these beverages have come under scrutiny in a national health conversation, leading to important questions about their ingredients and effects.

At a recent Eat Real Food Rally in Austin, Texas, which supports the Make America Healthy Again (MAHA) movement, Health & Human Services Secretary Robert F. Kennedy, Jr. expressed serious concerns about the health implications of overly sweetened coffee shop drinks. He proposed an investigation into the safety data related to these beverages, particularly highlighting the loaded iced coffees that teens might consume excessively.

“We’re going to ask Dunkin’ Donuts and Starbucks, ‘Show us the safety data that show that it’s OK for a teenage girl to drink an iced coffee with 115 grams of sugar in it.’ I don’t think they’re gonna be able to do it,” Secretary Kennedy stated.

This brings forth some pressing inquiries. Are these beverages genuinely a safety concern? What levels of sugar and caffeine are considered excessive? And if you have a teenager who frequently craves a Starbucks, what alternatives can you suggest?

How Much Sugar and Caffeine Is Too Much?

To grasp the core of this concern, it’s crucial to look at recommendations from health experts regarding sugar and caffeine, particularly for younger audiences.

The American Academy of Pediatrics (AAP) advises that children should avoid caffeine due to its impact on sleep and other health factors. For adults, the U.S. Food & Drug Administration recommends limiting daily caffeine intake to 400 mg or less.

In terms of sugar, the 2025-2030 Dietary Guidelines for Americans clearly state that no added sugars or non-nutritive sweeteners are recommended for a nutritious diet. Ideally, a single meal should contain no more than 10 grams of added sugar. However, some coffee drinks can pack in an astonishing amount of sugar. For instance, a large frozen coffee with almond milk from Dunkin’ contains around 111 grams of added sugar, significantly surpassing the recommended daily limit in a single beverage.

What Are the Risks?

While the sugar and caffeine levels in some of these oversized drinks are indeed alarming, categorizing them strictly as a “safety” concern may be an exaggeration.

In the realm of public health, a safety issue typically refers to an immediate threat, such as food contamination. An overly sweet frappuccino does not present an immediate risk to healthy individuals without pre-existing conditions, especially if consumed occasionally and balanced with a nutritious diet, regular exercise, and adequate sleep.

The greater concern emerges from frequent consumption. Regularly consuming high quantities of sugar-laden coffee can contribute to long-term health issues, including type 2 diabetes, dental problems, and overall metabolic decline. Therefore, while enjoying a sweetened coffee drink occasionally may not pose a danger, making it a daily habit could significantly jeopardize long-term health.

What to Order at Starbucks and Dunkin’

There’s no need to forgo coffeehouse visits altogether; you can still enjoy delicious beverages without overwhelming your body with sugar and caffeine. Here are some dietitian-recommended options at Starbucks and Dunkin’ that balance taste and health.

Smart Orders at Starbucks

• Cold Brew with a Splash of Milk: Cold brew is smooth and refreshing, with minimal added sugars. Request a splash of whole or almond milk. If you’d like a flavor enhancement, opt for just one pump of vanilla syrup instead of the usual four to six. Note: Cold brew has a higher caffeine content; a tall (12 oz) contains about 155 mg, so it’s advisable to order the smallest size or reserve it for special occasions.

• Iced Passion Tango Tea: If you’re looking for a caffeine-free, refreshing option, this herbal tea is an excellent choice. Order it unsweetened to enjoy a vibrant, fruity drink with no sugar.

• Caffè Misto: This drink combines half brewed coffee with half steamed milk, offering a comforting, creamy texture without added sugars and a moderate caffeine boost.

Smart Orders at Dunkin’

• Iced Coffee with a Flavor Shot (Not Swirl): Dunkin’ provides two options for flavoring coffee: “Swirls,” which are sweeter syrups containing more sugar, and “flavor shots,” which are unsweetened and sugar-free. Request an iced coffee with a splash of milk and a toasted almond or French vanilla flavor shot. Note: A small iced coffee at Dunkin’ is 16 ounces and contains nearly 200 mg of caffeine.

• Hot or Iced Latte: A latte features milk blended with espresso, available in both hot and iced versions. Adding a dash of cinnamon from the condiment bar can enhance the flavor. Note: Both the small hot and iced lattes contain around 118 mg of caffeine.

• Hot Tea: Dunkin’ has a variety of standard teas, like chamomile or green tea, which are completely sugar-free. Notably, herbal teas such as chamomile are caffeine-free.

Our Expert Take

Ultimately, the discussion surrounding sugary coffee drinks serves as a vital reminder. While having a sweetened coffee drink on occasion does not pose a direct safety threat, it is important to remain vigilant about our consumption choices. By being mindful of both sugar and caffeine contents, you can easily make choices that keep you energized while supporting your long-term health.

Key Takeaways

• High sugar content in coffee drinks can surpass daily intake limits.
• Limiting caffeine and sugar is especially important for teens.
• Dietitian-approved drinks can provide flavor without excessive sugar.
• Awareness of consumption habits is crucial for long-term health.

FAQ

Are sugary coffee drinks dangerous for health?

While not an immediate safety threat, consuming them regularly can lead to long-term health issues.

What are some lower-sugar options at coffee shops?

Options like cold brew, iced tea, and lattes with minimal sweeteners are recommended.

How much caffeine is recommended for adults?

Adults should aim to consume no more than 400 mg of caffeine daily.

What should teens avoid in coffee drinks?

Teens should limit high-sugar and high-caffeine drinks to promote better health.