Starbucks: Healthy or Not?

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One common ritual for students and professors is to have a cup of coffee in the morning, usually referred to as a “pick-me-up.” Many people don’t feel ready to start their day until they’ve had a cup of their favorite caffeinated beverage.

I have noticed on campus that many people don’t just drink coffee in the morning, but also have a cup with lunch and sometimes another with dinner, or while studying, pulling an all-nighter or simply craving the bitter drink. Coffee is delicious, especially when mixed with creamer, syrups and other toppings, but have you thought about the effects it can have on your health?

Starbucks is one of the nation’s leading coffee franchises that sells coffee to millions of people daily. Not only is Starbucks popular, but it’s also convenient, as shops are found everywhere from schools to malls.

Did you know that coffee actually has health benefits? According to the Academy of Nutrition and Dietetics, coffee decreases the risk of Type 2 diabetes, cardiovascular diseases, Parkinson’s disease and some cancers. What can make coffee unhealthy is having too much of it or consuming added sugar in your drink, which is the case with many Starbucks beverages. One healthier way to enjoy a drink from Starbucks is to limit how often you go.

“I like Starbucks but only visit once a month,” said Anne Choi, a junior environmental science and policy major.

A tall pumpkin spice latte with almond milk and no whipped cream, one of Starbucks’ holiday specials, has 120 calories, 19 grams of sugar – the equivalent of 4¾ teaspoons – 75 mg of caffeine, and costs $4.25, which can add up if bought every day. In contrast, a tall Rev-up wellness brewed tea from Starbucks has 0 calories, 0 grams of sugar and 40 mg of caffeine, and costs about the same as a coffee.

“Over the years I've also become more cognizant of nutrition information and the more you add to your coffee order (syrups, whipped cream, dairy), the more sugar, fat, and carbohydrates the drink will have, which I know I do not need,” said Carrie Ziskind, a senior dietetics student.

As many know, one of the main chemicals in coffee is caffeine. This is what makes coffee so addictive, according to Jane Jakubczak, University of Maryland’s campus dietitian.

“Caffeine is a nervous system stimulant largely found in coffee and tea which can keep us awake and alert in a small amount. It stimulates our brain to feel wide awake and energetic; it also increases heart rate,” Jakubczak said. “However, caffeine works differently in each person based on their weight, health, how much caffeine they’re consuming, so the effect we see can vary greatly.”

The FDA recommends consuming no more than 200 mg of caffeine – equivalent to about 2 cups of brewed coffee – daily.

Jakubczak also said that consuming caffeine in large amounts could lead to unwanted health effects, some of which can be dangerous. Short-term effects of caffeine include feeling more alert, having a faster heartbeat, feeling restless or irritable and being dehydrated. Some people can also experience dizziness and headaches. Regular and heavy use of caffeine can cause addiction and eventually lead to difficulty sleeping, headaches, weakness, fatigue, irregular heart rate, confusion and withdrawal symptoms, if discontinued suddenly.

Caffeine aside, the large amount of sugar found in some coffee beverages, such as those at Starbucks, can be problematic.

“Beverages high in sugar contribute to obesity and chronic disease such as heart disease, diabetes,” said Dr. Margaret Udahogora, the director of the dietetics program at the University of Maryland.

This article is not a call to stay away from Starbucks completely, but you should be conscious of what you’re getting at Starbucks and how often you’re consuming it. Starbucks can be healthy, depending on your order. Ask your barista to use healthier alternatives, such as skim milk, in your beverage, and get the smallest size you’ll be satisfied with if you’re getting a sweetened beverage. You can also ask for decaffeinated, as these drinks do not cause the same side effects that caffeinated coffee typically does. You could also order unsweetened coffee, which will spare you the temptation of consuming empty calories in sweetened coffee drinks.

Another option is to make your coffee at home – that way you know how much you are drinking and what you are adding to it. This can also help with saving money. Or, you could drink tea; I personally love green tea in the morning.

The bottom line is this: Unsweetened coffee at home is nutritionally similar to unsweetened coffee from Starbucks. It doesn’t really matter where you get your morning pick-me-up – if you’re getting plain coffee, that is. However, when going to Starbucks, which has many options, it’s important to realize that the nutrition in your cup depends on your order. Remember to make healthy choices for both your body and your wallet.