Pumpkin Spice Lattes return in late August and remain popular despite warm weather. The drink is not available sugar-free. A tall contains about 300 calories and 25 grams of sugar; a grande contains about 390 calories and 50 grams of sugar; a venti contains about 470 calories and 63 grams of sugar. All three sizes contain more sugar than a Starbucks chocolate croissant. Sugar can be reduced by ordering a smaller size, swapping 2% milk for nonfat, almond, or coconut milk, skipping whipped cream, or requesting fewer pumps of pumpkin syrup without changing the recipe.
Perhaps the easiest swap in our book is ordering a smaller size, since we're not changing the recipe at all, simply reducing the amount of sugar that you consume overall. You can also try swapping the milk in your PSL. Starbucks normally uses 2% milk for the latte, but there are plenty of other options - such as nonfat milk, coconut milk, or even almond milk - which can lower your sugar intake by several grams.
To put it in perspective, a tall Pumpkin spice latte from Starbucks contains about 300 calories and 25 grams of sugar, a grande size contains about 390 calories and 50 grams of sugar, and a venti contains about 470 calories and 63 grams of sugar. The larger the drink, the more pumps of sweet pumpkin syrup and the more pumpkin-spice sprinkled whipped cream, hence higher sugar content; so high, in fact, that all three sizes contain more grams of sugar than a Starbucks chocolate croissant.
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