What's Really Inside Your Favorite Fall Drinks?

Deconstructing the Most Popular Fall Drinks

There’s nothing like curling up with a warm drink in these colder months, but as mentioned these drinks might come at a cost when consumed excessively. Seasonal drinks contain high amounts of sugars and artificial ingredients you may not know about.

According to the FDA, the Daily Value for added sugar is 50 grams per day based on a 2,000 calorie diet. Below are the amount of calories of medium sized popular drinks from coffee chains and the comparison with recommended daily allowance of added sugar:

If we see the above values, all popular drinks contain more than half of what’s recommended for our daily sugar intake. Even the lower calorie Iced Almond Spice Coffee still has 26g despite having a lower calorie count.

Speaking of calories, most of the drinks have high total calories, with Starbucks’ Peppermint Mocha being the highest at 440 calories or 22% of the average Recommended Daily Intake of 2000 calories. This means that you’re at risk going over the threshold for both calorie and added sugar consumptions.

The Impact of Hidden Ingredients

Many signature fall beverages rely heavily on flavored syrups and added sugars, designed to create a powerful, addictive taste profile. While the occasional treat is fine, regular consumption of these high-sugar drinks can contribute to significant health concerns. Excessive sugar intake can cause energy spikes, dental problems, inflammation, weight gain, and increased risks of long-term issues like diabetes, and heart diseases.

Beyond sugar, a closer look at the labels reveals use of artificial ingredients, particularly "natural flavorings" and flavored syrups. Despite the word "natural," these are often highly processed, lab-created compounds designed to mimic natural aromas and tastes.

High consumption of such additives may be linked to adverse effects on gut health and overall gastrointestinal well-being. Opting for beverages made with simple, whole clean label ingredients is always the best choice for nutritional control.

Smart Alternatives and Swaps

We know it’s hard not to participate in the festivities, that’s why we’re giving you some alternatives that you can try both in coffee shops and at home.

Tips for Smart Ordering at Coffee Shops

Don’t worry, you can still hang out at your favorite coffee shops. Here are some actionable tips to reduce excessive sugar, calories, and artificial ingredients:

• Asking for fewer pumps of syrups and communicating that you want “half the sugar”or “less sugar” to the barista, you can also order a “skinny” version which amounts to lower calories and total sugar.
• Skip the whipped cream and sugary toppings which could also add more calories, artificial ingredients.
• Opting for unsweetened, natural, or plant-based milk alternatives to lower sugar and caloric intakes.
• If you’re still reluctant to do any of the items on this list and change your order, there’s one thing you can do: order a smaller size. Remember that portion matters and indulgences should be enjoyed moderately.

DIY Fall Drinks at Home

If you want complete control, create your own festive drinks at home with creative fall recipes. Not only will you be able to watch your nutrition, you can also alter the flavors to your liking. Here are some simple basic recipes you can build from:

• Pumpkin Spice Latte

  Ingredients: ½ cup of espresso or coffee, 2 cups of milk, 2 tbsp of pumpkin puree, spices (cinnamon, ginger, nutmeg, and cloves), vanilla, and sweetener.

  To make the Pumpkin Spice Latte, warm the milk and pumpkin puree first, then add in all the other ingredients. Lastly, add a dash of vanilla extract and your choice of sweetener.

• Peppermint Mocha

  Ingredients: ½ cup of espresso or coffee, 1cup of milk, mint extract, vanilla extract, 2 tbsp of cocoa powder and sweetener.

  To make your own Peppermint Mocha, combine the milk and cocoa in a saucepan until they’re homogenized. Add in the espresso, a dash of vanilla and mint extract, then remove from heat. Add in sweetener and adjust the amount accordingly.

• Mulled Wine

  Ingredients: 3 cups of red wine, sliced oranges, 6 cloves, 3 cinnamon sticks, 2 star anise, ½ cup of brandy, sweetener (honey or maple syrup).

  To make Mulled Wine, combine all ingredients in a saucepan and simmer over medium heat. When it starts to bubble, reduce the heat to low and cover for at least 15 minutes. Strain and serve warm. You can adjust the amount of sweetener according to your taste.

Final Take: Moderation and Conscious Consumption

As the saying goes: the difference between medicine and poison is the dose. While a favorite seasonal beverage can be a welcome treat, they should be viewed as true indulgences to be consumed sparingly. By choosing healthier alternatives, making smart swaps, or creating your own drinks with clean-label spices, you can maintain your health without missing out on the festive spirit.

At Tripper, we understand the importance of clean label ingredients. Our spices are the perfect clean label companion to your fall drinks. All of our products are 100% natural and processed in our own in-house facilities. This control – from farm to final products – ensures our spices are uniquely single-origin, and highly traceable, guaranteeing exceptional flavor without artificial additives. Create your own fall drinks and contact Tripper now to start your journey!

FAQs

Why are coffee chains' fall drinks so high in sugar?

Coffee chains make seasonal fall drinks sweet to appeal to consumers as it’s marketed as seasonal treats and designed to be very indulgent. Unfortunately, this could lead to health issues when consumed regularly.

Are diet or sugar-free syrups a better option?

Diet or sugar-free syrups can be a better option if your goal is to reduce calories or sugar intake. On the other hand, you might want to be careful with your intake of synthetic ingredients – something that artificial sweeteners are made from. Your best bet is to go with a clean label or natural ingredients that can support your overall health.

What's a good low-sugar alternative to a Pumpkin Spice Latte?

The best alternative to a Pumpkin Spice Latte is making your own drink using homemade pumpkin puree, natural sweetener, and natural spices. This way, you’ll avoid high sugar intake and artificial ingredients altogether.

What are the impacts of consuming drinks that are high in sugar?

The negative impacts are weight gain, increased risk of diabetes, heart disease, dental issues, and increased risks of inflammation which could ultimately contribute to long-term health problems.