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As soon as the leaves start to change and the air turns crisp, many of us gravitate toward cozy fall beverages like pumpkin spice lattes and caramel apple macchiatos. While these drinks can taste like the essence of autumn in a cup, it’s essential to be mindful of what’s really inside them—especially when it comes to sugar.
Let’s Break it Down
Let’s take a closer look at some of the most popular fall drinks and see just how much sugar they pack.
- Pumpkin Spice Latte (Grande, 16 oz)
- Sugar Content: 50 grams
- That’s equivalent to 12 teaspoons of sugar! To put it into perspective, the American Heart Association recommends no more than 6 teaspoons of added sugar per day for women and 9 teaspoons for men. One pumpkin spice latte can put you way over your daily limit.
- Salted Caramel Mocha (Grande, 16 oz)
- Sugar Content: 56 grams
- With this drink, you’re sipping on 14 teaspoons of sugar. That’s more than the amount in a can of soda! The layers of caramel syrup, mocha sauce, and whipped cream really add up.
- Apple Crisp Oatmilk Macchiato (Grande, 16 oz)
- Sugar Content: 34 grams
- This drink is on the “lighter” side compared to others, but it still contains 8.5 teaspoons of sugar. The apple syrup, brown sugar, and sweetened oat milk contribute to the total.
- Chai Tea Latte (Grande, 16 oz)
- Sugar Content: 42 grams
- This cozy spiced tea sounds like a healthier option, but with 10.5 teaspoons of sugar, it’s anything but. Most of the sugar comes from the chai syrup used to make the drink.
What’s the big deal?
Unfortunately, consuming high-sugar beverages like these can lead to energy crashes, increased cravings, and weight gain. For women struggling to maintain weight through menopause and beyond, it can contribute to insulin resistance and prediabetes. Even if you only indulge once or twice a week, the sugar can add up quickly, making it more challenging to stay within healthy limits. Considering that the American Heart Association recommends no more than 6 tsps, or about 25 grams a day of added sugar, obviously these high sugar drinks are tipping the scale into the danger zone.
How to Enjoy Your Fall Favorites Mindfully:
Here are a few tips to reduce the sugar load without sacrificing flavor:
- Ask for Fewer Pumps of Syrup: Most of these drinks are made with multiple pumps of flavored syrup. Request fewer pumps (e.g., 1-2 pumps instead of 4), and you’ll cut the sugar content significantly.
- Skip the Whipped Cream: It’s a quick and easy way to eliminate extra sugar and calories.
- Choose a Smaller Size: Opting for a “Tall” instead of a “Grande” can reduce your sugar intake by 30-50%.
- Consider Sugar-Free Options: Many cafés offer sugar-free syrups that can still add flavor without the sugar overload.
- Make It at Home: DIY versions of your favorite fall drinks can give you full control over the ingredients. Use spices like cinnamon, nutmeg, and a dash of vanilla extract for a naturally sweet and spiced flavor.
Heres a healthier version you can make at home:
1/2 cup coffee
2 Tbsp pureed pumpkin
1 1/2 Tbsp maple syrup
1/2 tsp pumpkin pie spice
3/4 cup almond milk
1/2 tsp vanilla
- Brew coffee and set aside
- In a saucepan over medium heat, stir the pumpkin, maple syrup and pumpkin pie spice until combined. Slowly whisk in almond milk. Bring mixture to a low simmer, stirring occasionally and remove from heat. Stir in vanilla extract.
- Transfer milk mixture to a blender and pulse several times until foamy and frothy. (You can also use a hand-held immersion blender instead.)
- Add milk mixture to your hot coffee. You may want to use a spoon to gently hold back the frothy top layer while pouring. Top your latte with this remaining froth.
- Top with a dollop of homemade whipped cream or coconut whipped cream (optional) and sprinkle with additional pumpkin pie spice. Enjoy!
Enjoy the season without the sugar spike! 🍁