While cold brew coffee has gained popularity for its smooth flavor and perceived health benefits, many ready-to-drink options contain hidden sugars, sodium, and unexpected additives. Here's how to enjoy your cold brew without compromising your health.
What Is Cold Brew?
- Brewing Process:
- Cold brew steeps coffee grounds in cool or room-temperature water for hours, unlike conventional coffee brewed with hot water.
- Results in a smooth, nutty, less acidic taste compared to hot coffee or iced coffee (made by chilling hot coffee).
Key Considerations for Healthy Cold Brew Choices
1. Caffeine Content
- Higher Caffeine Levels: Cold brew often contains more caffeine due to a higher coffee-to-water ratio and longer steeping time.
- Range in Reviewed Products:
- Lowest: 6 mg/oz (e.g., Califia Farms Cafe Latte Cold Brew).
- Highest: 25 mg/oz (e.g., Rise Brewing Co. Original Black Nitro Cold Brew).
- Daily Limits:
- Pregnant women: <200 mg/day.
- General population: <400 mg/day.
2. Hidden Sugars
- Added Sugars Alert:
- Many cold brews add sugars, increasing calorie content.
- Example: SToK Protein Cold Brew Espresso Creamed has 19g of sugar (3 tsp added).
- Misleading Labels: Terms like "lightly sweetened" are not regulated. Always check nutrition labels.
3. Sodium Surprises
- Many products add salt or sodium compounds like baking soda or sodium phosphate.
- Example: SToK's Not Too Sweet Black Cold Brew Coffee contains 16g added sugars and 200-320 mg sodium—equivalent to 30-48 potato chips.
4. Plant-Based Pitfalls
- Plant milks (e.g., almond, oat) don’t automatically mean healthier.
- Example: Peet's Cold Brew Almond Milk contains 19g sugar and 160 mg sodium in a 10.5 oz bottle.
Tips for Choosing Healthier Cold Brews
Check Labels:
- Look for unsweetened black coffee or those labeled "no sugar added."
- Avoid unnecessary additives like gums or flavorings.
Make Your Own:
- Start with black cold brew and add your own sweetener or milk for control.
Low-Sodium Options:
- Opt for products without added sodium.
Experiment with Black Cold Brew:
- Lower acidity and bitterness might make black coffee more palatable.
Top Healthier Cold Brews to Try
| Product | Serving Info |
|-------------|------------------|
| Califia Farms Black & White Unsweetened Cold Brew | 60 cal, 0g sugar, 200mg sodium, 120mg caffeine (10.5 oz). |
| Chameleon Cold-Brew Black Coffee | 10 cal, 0g sugar, 0mg sodium, 230mg caffeine (10 oz). |
| La Colombe Pure Black Cold-Pressed Coffee | 5 cal, 1g sugar, 25mg sodium, 180mg caffeine (9 oz). |
| Rise Brewing Co. Original Black Nitro Cold Brew | 0 cal, 0g sugar, 0mg sodium, 180mg caffeine (7 oz). |
| Starbucks Cold Brew Coffee Black Unsweetened | 15 cal, 0g sugar, 0mg sodium, 210mg caffeine (11 oz). |
The Bottom Line
- Ready-to-drink cold brews can be a healthy choice if you pay attention to labels.
- Stick to black or unsweetened options and customize with minimal additives for a satisfying, guilt-free brew.
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