As high street chains launch their autumn drinks, experts warn they’re packed with sugar—as much as several doughnuts—raising the risk of weight gain, diabetes and tooth damage.
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,’ she told us.
‘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.’
To illustrate the problem, we compared the sugar content of the most popular seasonal drinks now on sale.
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 version, 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.
Ms Bladh explained: ‘When sugar hits the mouth, bacteria feed on it and produce acid that erodes tooth enamel. The problem is magnified when you drink something slowly, like a large latte, because the teeth are exposed to sugar and acid over an extended period. This greatly increases the risk of tooth decay.’
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.
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