Autumn coffee specials can exceed daily sugar limit, analysis finds
Experts warn pumpkin spice lattes, flavoured hot chocolates and mochas sold on the High Street contain as much sugar as several doughnuts and should be occasional treats
High Street autumn coffee offerings can contain more sugar than public health guidelines recommend for a whole day, a new analysis of seasonal drinks shows.
Researchers compared sugar content across popular chain drinks and found that single servings of pumpkin spice lattes, syrup‑flavoured mochas and hot chocolates often exceed or come close to the NHS recommendation that adults consume no more than 30 grams of free sugars per day.
Starbucks’ pumpkin spice latte was measured at about 32.9g of sugar, putting one cup above the daily limit. Greggs’ pumpkin spice latte registered about 25g, and Pret a Manger’s version about 24.6g. The analysis showed the largest sugar totals were in flavoured hot chocolates and mochas rather than lattes: Greggs’ caramel hot chocolate measured about 46g, Greggs’ caramel mocha about 44g, and Costa’s hazel hot chocolate about 34g. One iced frappe variant at Costa was recorded at roughly 30.1g, equivalent to an entire day’s recommended sugar intake.
Nutritionist Alison Bladh, who has worked with Buzz Bingo to raise awareness of added sugars in seasonal drinks, said the beverages are an easy vehicle for consuming large amounts of sugar without realising it. “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,” she said. “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.”
A Starbucks spokesperson said the company’s recent redevelopment of its pumpkin spice sauce led to a 16 percent reduction in sugar in a Grande pumpkin spice latte made with semi‑skimmed milk. Chains contacted for comment have pointed to reformulations and smaller sizes as steps they have taken to offer lower‑sugar options.
Health professionals warned that regular consumption of high‑sugar drinks can contribute to weight gain and increase risk factors for type 2 diabetes, heart disease and fatty liver disease. Dental health is also at risk: when sugar reaches the mouth, oral bacteria feed on it and produce acid that erodes tooth enamel, and sipping sweet drinks over extended periods increases exposure.
Dr Nirusha Kumaran, a GP and holistic doctor, said the effects of high sugar consumption on blood sugar control, gut health and hormones are well documented and can affect energy, cognition and digestion. She added that many seasonal drinks are also high in fat and calories and offer little nutritional value.
Experts advising consumers said these drinks are best treated as occasional indulgences rather than daily habits. Timing can influence metabolic response: Dr Bladh recommended consuming a treat in the late morning with food rather than on an empty stomach or near bedtime, noting that glucose tolerance tends to be lower later in the day and that evening sugar spikes can disrupt sleep and prolong elevated blood glucose.
For those seeking lower‑sugar alternatives, Bladh suggested homemade versions that retain the autumn flavours while cutting added sugars. Her recommendations include making a pumpkin spice mix from cinnamon, ginger, nutmeg, allspice and cloves and combining a small amount of 100 percent pumpkin purée with unsweetened milk, spices, vanilla and espresso. She advised sweetening only lightly if needed, for example with a small amount of maple syrup or a non‑caloric sweetener.
Public health guidance emphasises reducing free sugar intake across the day. The analysis of High Street seasonal drinks underlines that a single branded beverage can equal or exceed recommended daily sugar limits, reinforcing calls from clinicians for clearer labelling and for customers to be aware of sugar content when choosing seasonal specials.