As autumn ushers in its signature flavours, French biochemist Jessie Inchauspé — widely known as the glucosegoddess on Instagram, has issued a timely warning: your pumpkin spice latte may be doing more harm than you think.
In a recent Instagram reel that quickly went viral, Inchauspé urged coffee lovers to look beyond the froth and cinnamon. “Please don’t fall for this seasonal craze,” she began. “A pumpkin spice latte isn’t just coffee and milk with some added spices. It contains so much sugar.”
According to her, a grande pumpkin spice latte packs around 50 grams of sugar, roughly the same as 12 sugar cubes. “Seriously,” she asked viewers, “would you want to put 12 sugar cubes in your morning coffee? This is dessert in a cup.”
Inchauspé used glucose-tracking data to demonstrate how these sugary beverages trigger a steep spike in blood sugar levels — a response similar to eating dessert. “That’s equivalent to a big glucose spike,” she explained, showing a chart where the curve shot up after drinking a sweetened latte. Such spikes, she noted, can lead to energy crashes, sugar cravings, and mood swings later in the day.
Flavoured coffees such as caramel, hazelnut, and vanilla aren’t exempt from this warning. Each syrup pump can add 5 to 10 grams of sugar, and most café drinks contain three or four pumps. “What looks like just a coffee,” Inchauspé said in earlier videos, “is actually a dessert in disguise.”
A recent survey by Action on Sugar has revealed alarming sugar levels in popular hot flavoured drinks, with 98% of the 131 beverages analyzed receiving a 'red' label for excessive sugar content. Notably, 35% of these drinks contain as much or more sugar than a can of Coca-Cola, which has 9 teaspoons per can.
he most concerning example is Starbucks' Hot Mulled Fruit - Grape with Chai, Orange, and Cinnamon Venti, which contains a staggering 25 teaspoons of sugar—more than three times the maximum recommended daily intake for adults. Following closely is Costa Coffee's Chai Latte (large) with 20 teaspoons of sugar. Even some 'healthier' options, like Starbucks' Chai Tea Latte Venti, contain 13 teaspoons of sugar per serving.
Despite her warning, Inchauspé didn’t ask people to give up their favourite drinks entirely. “If you’re craving it, my advice is to either make it yourself at home so you can choose what you put in it, or do the hacks,” she said.
Among those hacks: timing and pairing. “Have it after a meal, rather than on an empty stomach,” she advised. “Have veggies first, or put some clothes on it, like eating a big handful of almonds.”
The phrase “put some clothes on it”, one she’s become famous for, refers to combining sugary foods or drinks with fibre, fat, or protein to slow glucose absorption. By eating vegetables or nuts first, the sugar impact of the drink can be reduced significantly.
A 2013 study published in Physiology & Behavior found that consuming sugar on an empty stomach can sharply increase hunger and lead to higher food intake later in the day. Participants who drank sugar-sweetened beverages at breakfast ate significantly more at lunch than those who consumed less sugar, highlighting how early sugar intake can trigger a “blood sugar rollercoaster.” This underscores Jessie Inchauspé’s advice to pair flavoured coffees with meals or fibre-rich foods to prevent spikes and crashes. 2
So, as tempting as that seasonal latte may be, Inchauspé reminds us to pause before ordering. Her message is simple yet empowering: be mindful, not deprived. Make your own version at home, drink it after a balanced meal, or pair it with fibre-rich foods and you can savour the flavour without the sugar crash.
Can pumpkin spice or flavoured lattes spike blood sugar?
Yes. A grande pumpkin spice latte can have around 50 grams of sugar, equivalent to 12 sugar cubes, causing a significant glucose spike.
How can I enjoy flavoured coffee without spiking sugar?
Make it at home, drink it after a meal, and pair it with fibre or healthy fats, like vegetables or a handful of almonds.
Is black coffee better for glucose control?
Yes. Studies show that regular black coffee may improve insulin sensitivity and support steadier blood sugar levels.
References:
1. Action on Sugar. “Shocking Amount of Sugar Found in Many Hot Flavoured Drinks.” Action on Sugar, 2016. https://www.actiononsugar.org/news-centre/surveys-/2016/shocking-amount-of-sugar-found-in-many-hot-flavoured-drinks.html.
2.Penaforte, Fernanda Ro, Camila C. Japur, Letícia P. Pigatto, Paula G. Chiarello, and Rosa W. Diez-Garcia. “Short-Term Impact of Sugar Consumption on Hunger and Ad Libitum Food Intake in Young Women.” Nutrition Research and Practice 7, no. 2 (April 2013): 77–81. https://pmc.ncbi.nlm.nih.gov/articles/PMC3627933/
(Rh/Eth/ARC/MSM)
