The annual launch of the pumpkin spice latte and pumpkin-flavored everything at Trader Joe’s can send cozy season enthusiasts into a total tizzy. And listen, we’re also here for all things sweater weather—tasty treats included. However, some fall drinks have a sneaky trick: They can spike blood sugar more than you think, even when they’re billed as delicious and nutritious.
“While sweet fall drinks are comforting and nostalgic, daily consumption can add up,” Dr. Disha Narang, MD, an endocrinologist and the director of obesity medicine with Endeavor Health, tells Parade. “Many of the classic fall drinks are loaded with added sugar, and it’s often a hidden source of sugar in someone’s dietary pattern.”
Indeed, you may know that seasonal treats like candy corn, apple cider donuts and pumpkin pie can spike blood sugar. However, drinks often fly under the radar as a source of sugar, so learning that fall sips can affect your blood glucose is a plot twist. Yet, Dr. Narang points to research showing that sugar-sweetened beverages are the largest added sugar source in the American diet. Just one daily sugar-sweetened beverage is linked to a 20% higher risk of developing Type 2 diabetes.
Another problem: You may have no idea that Type 2 diabetes is sneaking up on you.
“Blood sugar problems usually start quietly, and anyone can develop prediabetes,” states Dr. Joseph Monye, MD, an endocrinologist with Kaiser Permanente in Maryland.
The CDC reports that 40% of U.S. adults are living with prediabetes, and 80% of those people didn’t know it. You can take proactive steps to lower your risk of developing Type 2 diabetes, though, and one way is through diet. That’s why endocrinologists warn that one fall drink could be spiking your blood sugar more than you think. They spill the tea below.
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This Fall Drink Could Be Spiking Your Blood Sugar More Than You Think, Endocrinologists Warn
Endocrinologists warn that sugar-laden chai tea lattes may taste like fall in a coffee cup, but they can spike blood sugar levels.
“A sugar-laden chai latte is tea and milk mixed with a large quantity of sugar, often from flavored syrups or a sugar concentrate,” Dr. Narang explains. “When you drink it, the liquid sugar is absorbed by your gut much faster than sugar in solid food, because there is no fiber or chewing involved to slow down the absorption.”
She reports that glucose and fructose enter the bloodstream and cause blood glucose to rise rapidly within minutes. Then the pancreas must secrete enough insulin to bring your blood sugar down to the normal range. But the effects don’t end there.
“The fructose goes to the liver, where it can be turned into fat, and over time contribute to insulin resistance, which means the body needs more insulin to bring the blood sugar down to the same level,” Dr. Narang warns.
Keep in mind that the endocrinologists we spoke with are people, too, and they aren’t here to rain on your fall parade.
“Eating sugar triggers your brain to release dopamine, a substance related to pleasure and reward,” Dr. Monye explains. “A warm chai latte also offers comforting spices and caffeine, making it a special treat. Many folks feel that they need a treat every day, but that craving may come from stress, fatigue or missing a meal.”
But all of the above can trigger much more, and it can affect your blood sugar, energy levels and mood.
“That first sip is glorious,” acknowledges Dr. Yesika Garcia, MD, an endocrinologist with Medical Offices of Manhattan and a LabFinder.com contributor. “As the initial glucose rises, there is a sense of energy and comfort within 30 minutes. After insulin starts working to decrease blood sugar—sometimes to levels even lower than before having the drink—some people feel the classic ‘crash’ after 1-2 hours.”
Hello, afternoon slump.
“We can feel tired, foggy, cranky, or even hungry again,” Dr. Garcia notes. “That rebound hunger can lead to another snack we didn’t need in the first place. Not everybody feels the dramatic changes, but it is definitely very common.”
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Ok—Can I Never, Ever Have a Chai Tea Latte?
You don’t have to stop ordering chai tea lattes, especially if they’re a cherished fall tradition.
“Life is about balance,” Garcia explains. “We should be able to enjoy delicious meals and drinks, and no single chai latte will undo your health. It just gets tricky when this becomes a daily habit.”
If a chai tea latte is a daily or regular habit, you can make it healthier. In fact, you can use these tips even if you get a chai tea latte once a year. Your pancreas will thank you.
Dr. Narang recommends that you:
Cut or skip added sugar, syrup and sweeteners. “This is where most of the fast-absorbing sugar comes from,” Dr. Narang says. “Consider asking for half the number of pumps, or none.” Good news: Dr. Narang says you’ll still get the chai spice flavor, but your blood sugar will remain steady. Choose plain or unsweetened milk. Milk and cream are overlooked sources of sugar. Choose plain cow’s milk or unsweetened plant-based milks instead. “Unsweetened milk can add protein and creaminess without a sugar load,” Dr. Narang adds. Order a smaller cup. Sometimes, it’s big to think small. “Since portion size is proportional to the blood sugar spike, this can make a significant impact,” Dr. Narang says.Related: ‘I’m a Registered Dietitian—These Are the 5 Trader Joe’s Groceries I’d Stock up on if I Was on a GLP-1′
What About Chai Tea Minus the Latte?
Since plain, brewed chai made with just tea, water and spices is sugar-free, Dr. Monye says that it won’t spike your blood sugar like a sweetened latte.
“Milk naturally adds sugar, and sweeteners add more,” he points out. “Some store-bought chai concentrates contain about 24 grams of added sugar per serving, so check the added sugars line on the label.”
He adds that people with diabetes react differently to caffeine, so it’s a good idea to check your blood sugar before and after you have chai tea and other caffeinated beverages to see how yours reacts.
Can chai tea even lower blood sugar? Sorry, but Dr. Monye states, “Drinking regular unsweetened chai tea does not lower blood sugar.”
He says he has seen studies suggesting that black tea and cinnamon might improve blood sugar control. However, we still don’t have enough evidence and much of the research focuses on cinnamon supplements rather than drinks.
“The main benefit comes from choosing an unsweetened regular version of the chai tea latte,” Dr. Monye says.
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Sources:
Dr. Disha Narang, MD, an endocrinologist and the director of obesity medicine with Endeavor Health Dr. Joseph Monye, MD, an endocrinologist with Kaiser Permanente in Maryland Dr. Yesika Garcia, MD, an endocrinologist with Medical Offices of Manhattan and a LabFinder.com contributor The National Clinical Care Commission Report to Congress: Leveraging Federal Policies and Programs for Population-Level Diabetes Prevention and Control: Recommendations From the National Clinical Care Commission. Diabetes Care. Preventing Type 2 Diabetes. CDC. The impact of taxing sugar-sweetened beverages on diabetes: a critical review. Diabetologia. The role of sugar-sweetened beverages in the global epidemics of obesity and chronic diseases. Nature Reviews Endocrinology. Sugar consumption, metabolic disease and obesity: The state of the controversy. Critical Reviews in Clinical Laboratory Sciences. Effect of cinnamon spice on continuously monitored glycemic response in adults with prediabetes: a 4-week randomized controlled crossover trial. American Journal of Clinical Nutrition. Influence of Cinnamon on Glycemic Control in Individuals With Prediabetes: A Randomized Controlled Trial. Journal of the Endocrine Society.Hence then, the article about this fall drink could be spiking your blood sugar more than you think endocrinologists warn was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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