Fall’s favorite beverages contain more sugar than you’d think. Here’s how you can still enjoy them, according to nutritionists.
There’s a chill in the air in much of the country, and those cool, cloudy days mean only one thing to a lot of us: Warming, cozy, spiced fall drinks. From the queen of fall — the Starbucks pumpkin spice latte — to more homey drinks like mulled wine and hot chocolate, there are plenty of choices to warm your belly, and your mood, this season.
However, spiced and sweetened drinks often have too much sugar, says registered dietitian nutritionist Kate Ingram. “Currently, according to the American Heart Association, Americans consume on average 17 teaspoons of added sugar every day,” Ingram tells Yahoo Life. “This translates to about 270 calories and zero nutrition.”
Ingram points out the AHA recommends that men aim for no more than 9 teaspoons (36g or 150 calories) of added sugars and that women and children have no more than 6 teaspoons (25g or 100 calories) per day.
That said, you can still enjoy your favorite sweetened and spiced fall drinks. “While all these drinks are fine as an occasional treat, we really have to think of them as just that – a treat — not a daily beverage,” Ingram says.
Feel like you can't give up your favorite sweet drink? You don’t have to. “You can try having it less often, having a smaller version or adjusting the contents to decrease the sugar bomb effect. And if you do modify the ingredients, your taste buds will adjust in a matter of weeks so that less sugar will satisfy your sweet tooth.”
Also worth noting: For fall drinks that many of us make ourselves, Yahoo Life had experts look at a few recipes and give us their take, and not surprisingly, drinks you make yourself are often going to be lower in sugar and calories.
Here’s what Ingram and other nutritionists think about the fall’s most popular beverages — ranked from highest to lowest in sugar content — and how you can still enjoy them without going overboard on sugar. Read on to see how your favorite cold-weather drink stacks up.
1. Starbucks hot apple cider
A warm apple cider, either from Starbucks or a local apple farm, is such a classic fall drink. However, most ciders contain shocking amounts of sugar, and that includes the Starbucks version, which contains double the recommended amount, notes registered dietitian nutritionist Meredith Mishan.
“A hot apple cider may sound like a healthier option, but this 16-ounce drink contains a whopping 70 grams of sugar,” Mishan tells Yahoo Life. “That’s more than 16 teaspoons. The sugar in this drink comes from cinnamon dolce syrup, caramel sauce and the whipped cream, which contains vanilla syrup.” If you skip the whipped cream and caramel sauce, you can cut down on the sugar in this treat, which is basically a drinkable dessert.
2. Starbucks peppermint mocha
If pumpkin spice isn’t your thing, this sweet treat from Starbucks might be. However, Mishan tells us that this drink has more sugar than people might expect.
“A grande peppermint mocha from Starbucks has even more sugar than a pumpkin spice latte — 54 grams,” she says. “That’s 13 teaspoons of added sugar! I would recommend my clients to limit this beverage. It definitely should not be an everyday treat.”
Mishan says you can also ask for fewer pumps of syrup and skip the whipped cream, which is flavored with more syrup. “This can help decrease the overall sugar and calorie content,” she says.
3. Starbucks pumpkin spice latte
The launch of this drink signifies fall for many, even if the temperatures are still in the 70s, and just a sip gives so many cozy feelings. However, Ingram cautions, it’s not a great idea to have one every day.
“A Grande Pumpkin Spice Latte is not super-friendly to your health,” she says. “At 390 calories, 50 grams of sugar and 14 grams of fat, it’s like a small meal with almost no nutritional value,” except for the bit of protein you’d get from the milk.
Ingram suggests downsizing and cutting back on a few extras, so you can enjoy all of that fall flavor without all the sugar. “You can try ordering a Tall instead” — which has 300 calories, 38 grams of sugar and 12 grams of fat — “but that is still a hefty beverage,” she says.
Skipping the whipped cream saves about 70 calories and 7 grams of fat, says Ingram. You can also request fewer pumps of syrup. There are generally four pumps in a Grande and three in a Tall, she says, and each pump has about 30 calories and 7.5 grams of sugar. “So a Tall with 2 pumps and no whipped cream comes in at about 200 calories, 30 grams of sugar and 5 grams of fat,” she says.
4. Starbucks hot chocolate
Most of us know that hot chocolate is more of a treat than a daily drink, but if not, the numbers don’t lie, says Ingram. Compared to some other popular fall drinks, however, “hot chocolate starts off a bit better with 370 calories, 37 grams of sugar, and 16 grams of fat for a Grande,” she says.
But it’s easy to cut that back, Ingram explains. “Similar to the lattes, you could opt for a Tall instead to get down to 293 calories and about 30 grams of sugar,” she says. “With no whipped cream, you are closer to 200 calories and 9 grams of fat.”
5. Instant hot chocolate
When craving a warm cup of comfort at home, many look no further than a packet of instant hot chocolate. But given that it has around 28 grams of sugar, Ingram recommends not doing this too often. “Instant hot chocolate still has a day’s worth of sugar” for women, she says. “It also contains corn syrup, hydrogenated coconut oil and other additives.”
A better option? Make it yourself. “Why not make your own from scratch? With cocoa powder and the milk of your choice, you control the amount of sugar in your hot chocolate and avoid other ingredients,” Ingram says.
6. Espresso martini
This classic drink is back and seemingly on every menu in town, and most of us can’t get enough, especially when the weather turns cool. However, like many delicious cocktails, the espresso martini packs a calorie and sugar punch, says registered dietitian Amy Fox.
“The calories in an espresso martini can add up and are high for one drink,” she tells Yahoo Life. “It also has 23 grams of sugar. This is a considerable amount to be mindful of.”
Fox says it’s OK to indulge if that’s your favorite cocktail, but she recommends switching to another drink if you’re ordering a second round or making adjustments to the recipe. “Go for one and then move to a lighter cocktail option,” says Fox.
She adds: “You can also lighten up any espresso martini by swapping the liquor base. Instead of using a traditional coffee liqueur, try a lower-sugar or sugar-free alternative. Use strong-brewed coffee or espresso instead of relying solely on a coffee liqueur. This allows you to control the sweetness and reduce the need for additional sweeteners.”
7. Homemade hot toddy
Again, drinks you make yourself at home, like a hot toddy, are more likely going to be lower in sugar and calories.
“The hot toddy is a relatively low-calorie choice compared to other holiday drinks and sweetened cocktails,” Fox says. “This drink contains around 13.7 grams of sugar, which is a fair amount and important to keep in mind. When it comes to fat, the good news is that the hot toddy contains none.”
8. Homemade mulled wine
There are few things better than the smell of cinnamon and spices in the air as wine gently warms on the stovetop, and according to Fox, this is a fall drink you can enjoy that’s lower in sugar than most cozy beverages of the season.
A standard serving of mulled wine contains approximately 13 grams of sugar and 175 calories, Fox notes. “Enjoying a glass of mulled wine during special occasions can be a part of a balanced lifestyle,” she says. “But drink mindfully and in moderation. If you’re concerned about the sugar content, try making it with red wine. Red wine generally has a lower sugar content than white wines or wine blends.”
9. Homemade hot buttered rum
The calorie bomb in hot buttered rum is the butter, which is also what makes this drink so creamy and comforting. That said, as Fox points out, it has the lowest sugar content on our list.
“Hot buttered rum is a classic drink for the colder months,” she says. The drink contains approximately 316 calories and 11 grams of fat, which is high for one drink. The sugar content is on the lower side at under 5 grams.”
If you’d like to make a hot buttered rum a bit healthier, Fox suggests using lower-fat dairy alternatives or reducing the butter in the recipe.
