How 7 Registered Dietitians Order Their Favorite Fall Drinks But is your go-to fall drink a nutritious choice?
The addition of pumpkin spice, chai, and other warm, spiced flavors can make coffee and lattes extra delicious in the fall
- Coffee chains across the U.S., including Starbucks, Dunkin', Peets, and Caribou, have brought back their fall-flavored lattes and coffees.
- Pumpkin spice lattes and other popular fall drinks can be enjoyed in moderation, but they're often high in added sugar and saturated fats.
- For a healthier alternative, dietitians recommend choosing traditional lattes with cinnamon to bring out a fall flavor, or ordering these drinks with half the amount of flavored syrups.
As we transition into the cooler days of fall, many people are likely counting down the days until they can pull out their favorite sweater, decorate their homes with autumnal essentials, or plan a visit to an apple orchard. But another iconic symbol of the season—the pumpkin spice latte—has already arrived.
Coffee chains across the country—including Starbucks, Dunkin', Peets Coffee, and Caribou Coffee—got an early jump on releasing fall-themed drinks this year, and started offering a variety of pumpkin, maple, apple, and spiced drinks as early as August 21.
Pumpkin spice lattes and other seasonal favorites are a defining part of autumn for many people. But consuming these coffee drinks on a regular basis may not be the most nutritious choice—these fall-themed beverages often contain flavored syrups that are high in added sugar, saturated fat, and calories.
I'm a registered dietitian nutritionist, and I know it can be sometimes be tricky to find a nutritious option when you're perusing an expansive fall-themed menu at your favorite coffee shop.
My go-to autumnal drink order has become a hot matcha latte with oat milk—while not necessarily overtly fall-inspired, I find the nutty flavor of matcha offers the same warm, fuzzy feelings that a pumpkin spice latte would. Plus, oat milk helps me avoid any stomach discomfort from dairy, and matcha green tea is packed with antioxidants that can help reduce bodily inflammation while providing a boost of energy.
In the spirit of the season, I spoke to six other registered dietitians and asked them to share their favorite fall coffee shop order, which include some better-for-you alternatives to your classic pumpkin spice latte.
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Latte with a Sprinkle of Cinnamon
Roxana Ehsani, RD, LDN, a sports dietetics specialist based in Miami, Florida, said she opts for a medium hot latte with dairy milk and a sprinkle of cinnamon when fall rolls around.
“I'm not a fan of highly sweetened coffee drinks like pumpkin spice lattes or mochas, but prefer a basic latte," she told Health. "In the fall it's nice to add a sprinkle of fall flavors, so I opt for a dash of cinnamon if it's available."
This addition of cinnamon adds a taste of fall without the added sugars or syrups.
And Ehsani chooses dairy milk since it's a source of complete protein (meaning it contains all nine essential amino acids).
“Many non-dairy milks alternatives provide little protein and fall short on the essential nutrients dairy milk provides, like vitamin B12, iodine, and choline,” she explained.
Chai Latte with Soy Milk
When it comes to fall drinks, Kristen Carli, RD, registered dietitian and owner of Camelback Nutrition and Wellness in Arizona, is a fan of a hot chai latte with soy milk.
“Chai lattes are fairly high in sugar, but I love them so much that I don't sweat it,” she told Health.
Carli said she embraces this beverage in moderation, but she does opt for soy milk in her chai lattes since it's a better source of protein as compared to other plant-based milks.
“However, as an Arizona native, I've got a few more months until I can enjoy a hot beverage, sadly,” she said.
Double Espresso with Steamed Oat Milk and Cinnamon
For Brianna Wieser, RDN, LD, a senior program specialist at health company MOBE in Minnesota, a double espresso with steamed oat milk and a little cinnamon is her favorite fall pick-me-up.
“There’s plenty of sweetness from the oat milk and it’s a comforting treat as the weather begins to cool,” she told Health.
Wieser opts for oat milk to avoid the bloating she sometimes experiences from cow’s milk, as well as to lower her intake of saturated fats. Plus, she loves the taste, and it pairs nicely with a sprinkle of cinnamon to embrace the season.
Iced Coffee with Cinnamon Dolce Syrup, a Splash of Cream, and Cinnamon
As a lover of warm fall spices, Meggie Connelly, RDN, LDN, a polycystic ovary syndrome (PCOS) dietitian and owner of Be Balanced Nutrition Services in Florida, usually orders a Starbucks iced coffee with two pumps of Cinnamon Dolce syrup, a splash of cream, and a sprinkle of cinnamon.
“Usually a grande iced coffee is sweetened with four pumps of syrup, but I find that reducing the pumps of syrup by half stills provides the perfect amount of sweetness,” Connelly told Health.
She explained that by cutting the sugar in half and ordering a protein box or egg bites on the side, she can enjoy a fall beverage while still keeping her blood sugars and PCOS in check.
Black Medium Roast Coffee
Asmita Batajoo, RD, a clinical dietitian for Kaiser Permanente in California, said she usually keeps her coffee order simple—a steaming cup of plain black medium roast coffee.
This is her everyday order, but Batajoo also enjoys a Starbucks Pistachio Cream Cold Brew from time to time in the fall.
“Really not much nutritional consideration goes into this drink selection, as it’s more of an infrequent treat for me,” she told Health. “But I do get the smaller size to lessen the sugar."
Salted Caramel Cream Cold Brew
In the fall, Amy Davis, RD, LDN, owner of The Balanced Dietitian in New Orleans, Louisiana, told Health that she goes for a medium Starbucks Salted Caramel Cream Cold Brew with one pump of vanilla syrup instead of two.
The drink is under 250 calories, while still offering the perfect amount of sweetness and satiating richness from the cold foam topping, she said.
“I still consider this a festive treat that's enjoyed maybe twice a month, but it's still a healthier option than other drinks,” Davis explained.
This story originally appeared on: Health News - Author:Christina Manian, RDN
