Nothing signifies the start of fall quite like walking into a coffee shop and smelling notes of cinnamon, pumpkin, apple, and chai. While I'm all for balance and moderation, many of the buzzy fall drinks are loaded with sugar, which is likely to leave you with an energy crash instead of making you feel your best. In today's post, I'm sharing five fall drink swaps to help you stay on track with your nutrition goals while still enjoying the flavors of fall.
First, it's important to note that the American Heart Association recommends that men should consume no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day. For women, the recommended limit is lower: 6 teaspoons (25 grams or 100 calories) per day. Now, let's explore some swaps you can make to help you stay on track with your nutrition goals.
Pumpkin Spice Latte
The popular Grande Starbucks PSL contains 50 grams of sugar (equivalent to roughly 4 tablespoons) which exceeds the recommended daily limit mentioned above! You can create a lower-sugar alternative at home using the Califia Farms Pumpkin Spiced Latte which provides a similar delicious taste with less than half the sugar.
Iced Chai Tea Latte
An iced chai tea latte from Dunkin' will run you 27g added sugar and around 290 calories. You can make this drink more nutrient-friendly by ordering a regular chai tea with steamed almond milk and cinnamon. You can add stevia packets for extra sweetness without the added sugar. This swap will bring the sugar content down to less than 2 grams. If you aren’t a stevia fan, just add your own single sugar packet to the drink.
Iced Apple Crisp Oat Milk Shaken Espresso
This new Starbucks Fall 2023 beverage provides 21g of added sugar and 180 calories in the Grande (16 oz) size. You can cut the sugar in half by swapping for almond milk and asking for no classic syrup, 2 pumps of brown sugar syrup and ONE pump of apple brown sugar syrup. This will reduce the added sugar to ~10g.
Pumpkin Beer
With fall parties like Oktoberfest, we can't forget to discuss some easy swaps for alcoholic beverages, too. Instead of getting a heavy pumpkin beer with a cinnamon sugar rim, I recommend swapping for Sam Adams Jack-O Pumpkin Ale, which is only 150 calories for a 12 oz bottle.
Fall Sangria
Sangria is often made with sugary lemon-lime soda which you can easily swap for zero-calorie, zero-sugar lemon or lime soda water. You can keep the sweetness by adding cinnamon, fresh fruit and even try a zero-calorie simple syrup alternative like this one from Swoon.
Incorporating these fall drink swaps into your routine can help you indulge in the seasonal flavors you love while staying mindful of your sugar intake and overall nutrition goals.
Remember, making healthier choices doesn't mean sacrificing taste. So, as you savor these lower-sugar alternatives, you can relish the essence of autumn without the guilt. Cheers to a delicious and nutritious fall!