Pumpkin spice lattes RANKED: From Starbucks to Greggs, the most to least healthy... and one has as much sugar as TWO Krispy Kremes
The chill of autumn is in the air—and so is the unmistakable scent of pumpkin spice lattes. They were first launched by Starbucks US in 2003, and since then, the drink—which blends a 'pumpkin spice' mix which includes cinnamon, nutmeg, clove, ginger, allspice and sugar syrup—with hot milky coffee has become a marker of the start of the colder months. They were launched in the UK in 2012 after Britons' interests were piqued by glossy social posts showing American influencers and celebrities' perfectly manicured hands holding one of the golden drinks—which are often topped with a cone of whipped cream, and a drizzle of syrup. Since then, pumpkin spice lattes have become a staple of the British autumn experience, with every High Street coffee chain offering their own take on the indulgent drink—and some equally fancy hot chocolates. However, experts have warned the beloved 'PSL's are packed with sugar—sometimes as much as several doughnuts—raising the risk of weight gain, diabetes and tooth damage.To illustrate the problem, the Daily Mail compared the sugar content of the most popular seasonal drinks now on sale at the nation's biggest coffee shops; Costa, Starbucks, Greggs, Caffe Nero and Greggs.The autumn staple, a pumpkin spice latte, proved among the worst offenders—with Starbucks' version containing 32.9g of sugar, more than two Krispy Kreme Original Glaze donuts (12 to 14g sugar per donut). The NHS recommends adults consume no more than 30g per day, meaning just one cup is enough to push you over the limit.
In second place was Greggs' Pumpkin Spice Latte, with a regular cup containing 25g of sugar—83 per cent of an adult's daily limit.Not far behind was Pret a Manger's offering, at 24.6g—82 per cent of the recommended intake.A Starbucks spokesperson said: 'Our most recent redevelopment of our iconic pumpkin spice sauce has led to a 16 per cent reduction in our Grande Pumpkin Spice Latte (made with semi-skimmed milk).'But our analysis found the real sugar bombs were not lattes at all, but hot chocolates and mochas made with flavoured syrups.Top of the list was Greggs' Caramel Hot Chocolate, which packs a staggering 46g of sugar—one and a half times the daily limit. Close behind was the chain's Caramel Mocha, with 44g, followed by Costa's Hazel Hot Chocolate at 34g.At the other end of the scale was Costa's Maple Hazel Latte, with just 17g—57 per cent of the daily allowance.But opt for the iced frappe version and the sugar leaps to 30.1g—your entire daily limit in one drink.
Experts have warned that the autumn drinks should be treated as an occasional indulgence rather than a daily habit.Nutritionist Alison Bladh, who has teamed up with Buzz Bingo to raise awareness of the issue, said they are an easy way to consume excessive amounts of sugar without realising.'When it's marketed as part of a cosy morning routine, people stop questioning it and start treating a sugar-loaded drink as an everyday coffee.'Because they're quick to drink, they don't fill you up and contain more sugar than a can of cola, so it's easy to consume excessive amounts without thinking. 'Most people would never consciously eat that much sugar in one go, yet they sip it down without a second thought.'Excessive sugar intake is also linked to obesity, type 2 diabetes, heart disease and fatty liver disease.Dr Nirusha Kumaran, a GP and holistic doctor, said: 'The impact of high sugar consumption on our health is well documented—it has a disruptive effect on blood sugar balance, gut health and our hormones. This can affect energy levels, cognitive function and cause digestive issues such as bloating. Not only big on sugar, these drinks often have a high fat and calorie load, with little or no nutritional value.'If you can't resist one, Ms Bladh advised: 'The least harmful time is late morning with food, not on an empty stomach and certainly not in the evening or close to bedtime.'This, she said, is because glucose tolerance is at its lowest later in the day, meaning sugar spikes last longer, encouraging fat storage and fuelling inflammation. 'It also disrupts sleep by making it more restless and fragmented, which then worsens blood sugar control the following day.'In the morning, however, it will usually cause a smaller, shorter rise in blood sugar—especially if paired with a balanced meal containing protein, fibre and healthy fats.For those seeking a guilt-free fix, Ms Bladh suggested a healthier homemade recipe. Homemade pumpkin spice latte Step 1: pumpkin spice mix Blend 2 tbsp cinnamon, 2 tsp ginger, 1 tsp nutmeg, 1 tsp all spice and 1/2 tsp cloves. Keep it in a jar and add to drinks, porridge or yoghurt to get the 'same flavour without sugar'. Step 2: the full drink Ingredients:200ml unsweetened milk (dairy, almond or soya)1 tbsp 100 per cent pumpkin purée (either from a tin, or make your own by roasting pumpkin and blending until smooth, nothing added, just pumpkin)1/4 tsp of your homemade spice mix60 ml espresso or 150 ml strong coffeeA few drops of vanilla essence Method: Warm the milk, pumpkin, spices, and vanilla. Froth if you like, then pour over coffee. Sweeten lightly only if needed, using Maple syrup or a drop of stevia.
