You guys know what time of year it is – sweater weather! Along with that comes pumpkin spice…well, everything and fall coffee shop drinks are hard to resist. But here’s the catch, many of these seasonal favorites pack as much refined sugar as a dessert. I’m not saying you need to cut out your pumpkin spice latte completely but it’s important to be aware of how much refined sugar is being consumed so you can make adjustments that fit your health goals.
Awareness does not mean restriction – it simply gives you the informed power to make choices that work for you. The good news? It’s possible to enjoy the flavors of fall without the sugar crash.
Let’s break down what’s in your cup and explore some healthier swaps.
Article is available in ASL, scroll down to see video at the bottom of the page.
Decoding Coffee Shop Fall Favorites
Pumpkin Spice Latte (PSL)
What’s inside: At many popular chains, a medium (16 oz) pumpkin spice latte clocks in around 380-400 calories and 45-50 grams of sugar (which is about the same amount of sugar in a soda).
Alternative swap: Ask for half of the usual amount of syrup, skip or reduce whipped cream.
Chai Tea Latte
Don’t let the word “tea” fool you! A medium chai latte, often made from concentrate, can run up to 240-320 calories and 40+ grams of sugar!
Alternative swap: Ask for a brewed chai tea bag with steamed milk instead. This allows for lower sugar and a stronger spice flavor.
Caramel Apple or Maple Lattes
Similar to a pumpkin spice latte, a medium sized drink can be from 300-450 calories with 40+ grams of sugars.
Alternative swap: Try one pump of syrup and add more flavor with some ground cinnamon or nutmeg. Or switch the medium for a small size, this can help bring down the number of sugars.
Understanding Saturated Fat in Flavored Coffee Drinks
While sugar often gets the spotlight, saturated fat is another key factor to consider with flavored coffee beverages. Many seasonal drinks contain whipped cream, whole milk, or cream-based syrups which can add 5-15 grams of saturated fat, up to half of the recommended daily limit for someone following a 2,000-calorie nutritional intake.
Who should monitor saturated fat:
- Folks diagnosed with high cholesterol or heart disease risk, since saturated fat can raise LDL (“bad”) cholesterol
- Folks who have prediabetes or have type 2 diabetes
- Anyone interested in maintaining cardiovascular health
Ways to reduce saturated fat in your drinks:
- For dairy milk, choosing skim (non-fat) or low-fat milk can help reduce saturated fat content.
- For plant-based alternatives, almond milk is a good option as it is low in fat; soy milk is a good non-dairy option for those who would still like some protein; oat milk is also an option!
- Limit cream-based syrups and whipped cream toppings and instead use naturally flavored spices like cinnamon or nutmeg.
Overall Flavored Coffee Tips to Meet Your Goals
- Cut the pumps of syrups in half or more to help decrease calories and sugar!
- Skipping or reducing the amount of whipped cream can help lower saturated fat content, which helps prevent cardiovascular disease.
- Choosing a smaller size can help reduce unhealthy amounts of fat and sugar.
Pumpkin Spice Latte at Home
Homemade pumpkin spice mix – making it at home is easy or you can buy pumpkin spice mix already put together from the grocery store.
- 3 tablespoons cinnamon
- 2 teaspoons ground ginger
- 2 teaspoons of nutmeg
- 1.5 teaspoon allspice
- 1.5 teaspoon ground cloves
Latte:
- 1 cup brewed coffee or 1-2 shots of espresso
- 2 tablespoons pumpkin puree (real pumpkin – no added sugar. You can typically find this in the baking aisle)
- ½-1 teaspoon pumpkin spice mix (above)
- 1-2 teaspoons maple syrup or honey
- Optional for taste
Directions Stove Option
- In a small saucepan, heat the milk, pumpkin puree, and pumpkin spice mix over medium heat until warm.
- Froth or whisk until smooth and slightly foamy.
- Pour over coffee or espresso.
- Add sweetener if desired and sprinkle with a pinch of cinnamon on top.
Directions Microwave Option
- Combine milk, pumpkin puree, and pumpkin spice mix in microwave-safe mug or bowl. Heat for 45-60 seconds until warm.
- Use a milk frother, hand whisk or even a jar with a lid, shake vigorously for 20-30 seconds until it is foamy.
- Pour over coffee or espresso.
- Add sweetener if desired and sprinkle with a pinch of cinnamon on top.
What is your favorite fall-inspired drink? Share any comments/questions below or send them to nutritioncorner@jaynolan.org.
Medical Advice Disclaimer: The information provided on this blog is for informational and educational purposes only. No material provided in this blog, including images and graphics, is intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider before making any dietary changes or starting a new health care regimen. Do not neglect professional advice because of what you may have read in this blog.
References:
