PSLs may be synonymous with autumn, but do you know what’s really in the syrups?
Pumpkin spice season is officially here. You can smell it in the air — and, more specifically, in every high-street coffee chain.
But while that warm, sweet latte might hit all the nostalgic notes, it might also be packing more sugar than a slice of cake. Literally.
If you’re someone who loves a seasonal drink, it’s worth knowing what’s actually in your go-to order — and how it could be impacting your body.
Read more: Easy pumpkin spice latte recipe that tastes just like Starbucks
Are coffee syrups bad for you?
Of course, not all syrups and flavourings are made the same but on the whole, they can be harmful to your health.
According to NHS guidelines, we should be capping our free sugar intake at around 30g a day — that’s about six to seven teaspoons. But many popular seasonal drinks blow past that in just one serving.
“Some of these drinks contain more sugar than an entire day’s recommendation —sometimes double,” explains nutritionist Michaella Mazzoni. “And when you start adding whipped cream, flavoured syrups and full-fat milk, you’re often looking at 300-400 calories before you’ve even had breakfast.”
That excess sugar can contribute to everything from dental issues to inflammation, insulin resistance and a higher risk of type 2 diabetes.
But it doesn’t stop there. “Sugar spikes followed by crashes can impact your mood and energy, too,” says GP Dr Rimas Geiga, from It’s Me & You Clinic. “Do it regularly and your body starts struggling to manage insulin, which can mess with hunger hormones, energy levels and even sleep.”
What’s more, your taste buds begin to adapt. “Eventually, whole fruits like apples or bananas start to taste bland, and you end up craving that ultra-sweet hit more often,” Dr Geiga adds. “It becomes a cycle.”
What about sugar-free syrups or artificial sweeteners?
The “sugar-free” label might sound like a free pass, but it’s not quite that simple.
“Technically, sugar-free syrups and sweeteners don’t contain calories or raise blood sugar in the same way as regular sugar,” Michaella explains. “But many are made with artificial sweeteners like sucralose or aspartame, which are still controversial when it comes to gut health and long-term effects.”
Some studies suggest these sweeteners may disrupt digestion or even increase sugar cravings later on. “Sweeteners don’t solve everything,” says Dr Geiga. “Think of them as a bridge — not a forever solution. Ideally, you want to retrain your taste buds away from needing so much sweetness.”
That said, experts agree they’re not inherently unsafe. “Low-calorie sweeteners are rigorously tested,” says nutritionist Angela Clucas, founder of Next Level Nutrition, “and can be a great tool for people trying to manage weight or blood sugar. Just don’t rely on them for every single drink.”
The verdict is that sugar-free syrups can be part of a short term, smart swap strategy — but they shouldn’t replace real, nutrient-rich habits.
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Which coffee orders are the worst offenders?
It’s not just the famous Starbucks pumpkin spice latte (PSL) you need to watch out for. Many of your go-to cosy drinks contain more sugar than a doughnut.
- Starbucks pumpkin spice latte (grande) — 50g sugar
- Pret pumpkin spice latte (regular) — 24.6g sugar
- Starbucks hot chocolate (grande) — 37g sugar
- Costa maple hazel hot chocolate (medium) — 38.5g sugar
And it’s not just the drinks themselves — the syrups are sugar bombs. For example, Monin’s Pumpkin Spice syrup contains 80.8g of sugar per 100ml, and Starbucks’ own recipe uses 1 ½ cups (180g) of sugar per single syrup batch.
Angela breaks it down like this: “A grande PSL has more sugar than a can of Coke. So, the real question is ‘How much?’ and ‘How often?’ An occasional festive latte? Fine. A daily two- to three-pump habit on top of all the other sneaky sugars in your diet? That’s where it starts to chip away at impacting blood sugar, which affects appetite control and calorie balance.”
Healthy swaps to make to your seasonal coffee order
The good news is that you don’t have to give up seasonal drinks altogether. With a few smart swaps, you can still enjoy those warm, spicy flavours — minus the sugar overload.
This is what the experts recommend:
Ask for fewer syrup pumps
“Just one pump instead of three can cut the sugar by over half,” says Angela. “You’ll still get the flavour hit — especially if you add cinnamon or nutmeg on top.”
Try natural flavour boosters
“Cinnamon is amazing — not just for flavour, but for blood sugar support,” says Michaella. “Even half a teaspoon a day has shown benefits in prediabetic patients.”
Other options:
- Nutmeg
- Star anise
- Vanilla extract (no sugar, big flavour)
Switch up your milk
Swapping full-fat milk for skimmed, oat or almond milk can save you both calories and fat — without sacrificing creaminess.
Go half-sweet, half-spice
A “half and half” strategy — think one spoon of sugar with a sprinkle of spice — can give you the best of both worlds.
Try honey or maple syrup (sparingly)
If you’re making a latte at home, consider honey or maple syrup instead of white sugar. They have a lower glycaemic index and add depth of flavour, just keep the portions small.
Should you stop drinking autumnal coffees altogether?
Despite the health implications, the experts aren’t recommending that you go cold turkey on festive favourites.
“The goal isn’t to cut out joy,” says Angela. “It’s to build awareness around what you’re consuming and why. If your diet is mostly whole, balanced and nutrient-dense, there’s plenty of room for the occasional coffee shop treat.
And remember, it’s what you do most of the time that matters.
“Food isn’t about perfection or punishment,” says Michaella. “It’s about habits that support your health — and making space for the things you love in moderation.”
Feature image: Canva
