Your Favorite Fall Drinks Can Be Diabetes Friendly

Fall drink season is here. And while the pumpkin spice latte may get most of the attention, coffee shop menus have grown far beyond coffee. Matcha, chai, cold foam drinks, flavored teas, fruit refreshers and seasonal lemonades are all part of the mix.  

If you live with diabetes, you don’t have to skip the coffee shop or your favorite fall flavors. Knowing what’s in your drink and making a few simple changes can help you enjoy it while keeping blood sugar in mind.

Start With What’s In Your Cup

A plain cup of coffee or unsweetened tea does not contain carbohydrates. What we chose to add to these beverages is what makes the difference. A 16oz Iced Banana Bread Matcha can contain as much as 330 calories, 40 grams of carbohydrates, 15 grams fat, and 8 grams protein. 

Flavored syrups, sweetened milk, sauces, whipped cream, cold foam, and sweetened fruit bases can add carbohydrates and sugar quickly. And because drinks don’t always feel as filling food, it can be easy to consume carbohydrates than you realize. 

That doesn’t mean these beverages have to be avoided. Having education on healthier options can make all the difference in calories, carbohydrates and still taste like a special treat. The goal is to know what you’re ordering so you can decide what works best for you. 

Coffee and Espresso Drinks

Love a latte, cappuccino or cold brew? You have plenty of options. 

Try asking for fewer pumps of flavored syrup, choosing a sugar-free flavor when available or ordering a smaller size. You can also start with an unsweetened latte or cold brew and add cinnamon, nutmeg or another fall spice for extra flavor. Keep in mind spices like cinnamon and nutmeg do not have a carbohydrate content and pumpkin, itself is not high in carbohydrate and has a lot of healthful benefits like vitamin A (beta carotene), vitamin C, potassium, fiber and antioxidants. 

Keep in mind that milk contains carbohydrates, too. Plant-based milks can vary widely; some are unsweetened, while others contain added sugar. Check nutrition information when it is available rather than assuming one type of milk is always the better choice. Oat and almond milk are commonly used plant based milks, that are naturally lower in carbohydrate content.  

Did You Know? Most dairy milk like whole, 2% and skim contain 12 grams of carbohydrate per 8 ounces. The general difference in dairy milk is the fat and calorie content, not the carbohydrate.  Some milk products available today go through a special filtration process, so the product contains about half the carbohydrate grams and increase in protein. These make a great option when making holiday beverages at home. 

💡Quick Tip: Do not hesitate to customize your drink order. Many popular coffee shops offer online or app-based ordering, giving you extra time to review options and adjust ingredients to fit your preferences without feeling rushed. 

And yes, you can still have the pumpkin spice latte! Consider a smaller size, fewer pumps of pumpkin sauce or skipping the whipped cream. You can keep the flavors you love without needing every add-on. 

✨ Try These Fall Coffee Orders!  

☕  Pumpkin Spice Latte (PSL) 

Order a 16oz latte with the following customizations: 

• Almont milk (or milk of choice) 

• 1 pump of vanilla (sugar free if possible) 

• 1 pump of pumpkin syrup (sugar free if available) 

A 16oz pumpkin spice latte from popular coffee shops can be as much as 420 calories, 59 grams of carbohydrates, 14 grams of fat and 12 grams of protein.  While a 16oz latte with the above customizations is usually 170 calories, 34 grams of carbohydrates, 3 grams of fat, and 1 gram of protein.  

☕ Pumpkin Cafe Misto 

Order a 16oz “Cafe Misto” (1:1 equal ratio of freshly dripped coffee and steamed milk) with the following customizations: 

• Small amount of nonfat milk 

• 1 pump pumpkin sauce or syrup (sugar free if available) 

• 1 pump sugar free vanilla 

• Pumpkin spice topping 

• Extra light whip cream  

A 16oz pumpkin spice latte can be as much as 390 calories, 52 grams of carbohydrates, 14 grams of fat and 14 grams of protein.  While a 16oz Cafe Misto with the above customizations is usually 100 calories, 11 grams of carbohydrates, 3 grams of fat. These changes can help improve outcomes in blood sugar levels and if trying to lose weight, help to manage calories. 

🥛 Pumpkin Cold Brew 

Order a 16oz Cold Brew with the following customizations: 

• Light almond milk 

• 1 pump sugar free vanilla 

• 1 pump pumpkin sauce 

• Extra light pumpkin cream cold foam 

A 16oz Pumpkin Cold Brew order from popular coffee places can contain 250 calories, 31 grams of carbohydrates, 12 grams of fat and 3 grams of protein. By swapping for a 16oz Cold Brew with the customizations above, it will usually contain about 80 calories, 12 grams of carbohydrates, and 4 grams of fat. 

What About Matcha and Chai?

Not a coffee drinker? Matcha and chai have become coffee shop favorites, especially during cooler months. 

Matcha itself is made from green tea leaves, but some coffee shops use a pre-sweetened matcha powder or mix. Ask whether the matcha is sweetened before adding any additional syrup. 

💡Quick Tip: If you’re looking online for healthier beverage ideas, consider resources created by Registered Dietitians, who can provide evidence-based nutrition guidance and practical recommendations. 

Chai can be another source of added sugar. Many shops make chai lattes with a sweetened chai concentrate. Asking for less concentrate, choosing a smaller size or mixing brewed chai tea with a splash of milk can help reduce the amount of added sugar.

✨ Try These Fall Matcha & Chai Orders! 

🍵💚 Iced Pumpkin Cream Matcha 

Order a 16oz Matcha with the following customizations: 

• 2 scoops of matcha 

• Light almond milk 

• 2 pumps sugar free vanilla 

• Light pumpkin cream cold foam 

• Extra ice 

A 16oz Iced Pumpkin Cream Matcha from popular coffee shops can contain 350 calories, 41 grams carbohydrate, 17 grams of fat, and 10 grams of protein. By customizing a 16oz Iced Pumpkin Cream Matcha with the above ingredients it will usually contains 95 calories, 9 grams carb, 5 grams of fat. Requesting for lower carbohydrate options can make a difference. 

☕ Pumpkin Spice Chai 

Order a 160z Iced Chai with the following customizations: 

• Light nonfat milk 

• 2 pumps of chai 

• 1 pump pumpkin sauce or syrup (sugar free if available) 

• 1 pump sugar free vanilla 

• Extra light pumpkin cream cold foam 

A 16oz Iced Pumpkin Cream Chai from popular coffee shops can contain about 260 calories, 45 grams carbohydrates, 4.5 grams fat, and 10 grams protein. By customizing a 160z Iced Chai latter with the above ingredients will decrease calories to 130, 22 grams carbohydrate, and 3 grams of fat.

Fruit drinks and Refreshers Count, Too

Colorful refreshers, lemonades and fruit-based drinks may sound lighter than a latte, but “fruit” doesn’t automatically mean low in sugar or carbohydrates. 

Some are made with sweetened juice, flavored bases, lemonade or syrup. Before ordering, check the nutrition information or ask what goes into the drink. Unsweetened iced tea with a splash of fruit flavor can be another refreshing option. 

💡Quick Tip: When ordering, check the coffee shop’s website or app for nutrition information and customization options. If ordering in person, don’t hesitate to ask what goes into a drink and request lower-sugar or sugar-free alternatives when available.  

Don’t Forget the Toppings

Cold foam, caramel drizzle, whipped cream and flavored toppings can turn a simple drink into something closer to dessert.  

Instead, pick the part you really enjoy. Maybe you want the pumpkin cold foam but don’t need extra syrup in the coffee underneath. Or perhaps you love caramel drizzle but are happy with an otherwise unsweetened latte. Small choices can make a difference while still keeping the drink fun. 

💡Quick Tip: Many coffee shops offer sugar-free flavorings and syrups. Whether you’re ordering in person or through a website or app, you can often customize your drink with sugar-free options to help reduce its calorie and carbohydrate content.  

Did You Know?  

A classic cold foam… 

• Contains nonfat milk and vanilla syrup mixed in a blender until thick and fluffy 

• adds about 30 to 35 calories to beverage 

Sweet cream cold foam… 

• Contains heavy cream 2% milk and vanilla syrup (or syrup flavor of choice) then whipped into a creamy foam 

• Vanilla sweet cream adds 100 to 110 calories to beverage 

• Flavored sweet cream foam adds between 110 to 165 calories to beverage

Build a Blood Sugar Friendly Order

A few simple strategies can help you create a drink that works better for you: 

• Go smaller. A smaller drink usually means less of everything, less milk, less syrup, less added sugar. 

• Ask for fewer pumps. Try one or two pumps of flavor instead of the standard amount or swap for sugar-free syrup. 

• Look for unsweetened options. Coffee, cold brew and brewed teas make great starting points. 

• Check the milk. Ask whether plant-based milks, like oat or almond milk, is sweetened and remember that dairy milk contains natural carbohydrates, too. 

• Choose your extras. If you want cold foam, whipped cream or a drizzle, consider reducing sweetness somewhere else. 

• Check nutrition information. Many major coffee chains list carbs and added sugars online or in their apps. 

How to Order: Keep it Simple

You don’t need a complicated order to make a difference. Try a few easy requests: 

• “Can I get half the usual syrup?” or “Can I get sugar free syrup?” 

• “Is your matcha or chai already sweetened?” 

• “Can I get that without the whipped cream?” 

• “Can you leave out the extra drizzle?” 

• “Do you have an unsweetened milk option?” 

• “Can I get the cold foam, but skip the syrup in the drink?” 

The goal isn’t to remove everything you enjoy. Choose the flavors and extras that matter most to you and cut back on the ones you won’t miss. 

One More Thing: Caffeine Can Affect Blood Sugar

It isn’t always just the sugar in your drink. Caffeine may also affect blood sugar differently from person to person. Some people living with diabetes may notice their glucose rises after drinking caffeine, even when the drink itself has very few carbohydrates. 

Pay attention to how your body responds. If you use a continuous glucose monitor (CGM), your readings can help you learn how different drinks and amounts of caffeine affect you. 

Keep the Fall Flavor

Living with diabetes doesn’t mean pumpkin, cinnamon, maple, apple and other fall flavors have to disappear from your coffee shop order. It’s about knowing what’s in your cup and finding the combination that works for your diabetes management. 

Whether your fall favorite is a pumpkin latte, cinnamon cold brew, matcha, chai or fruity refresher, a few thoughtful swaps can help you enjoy the season without taking all the fun out of it.

Author: Janet Dominowski, MS, RDN, CDCES   

This site is for educational purposes only. Talk to your doctor or healthcare provider before making any decisions about your health.