Bridget Wood is a Registered Dietician (RD) and Certified Diabetes Care and Education Specialist (CDCES). She also has type 1 diabetes (T1D) herself. Here, she shares the ways in which she indulges in yummy autumn drinks without letting her blood sugar get uncontrolled.

Fall is one in every of my favorite seasons. The leaves are changing and the air turns from warm to chill and crisp — which makes it the proper time to sip on a warm, comforting coffee drink. As fun as fall could be, it may possibly cause more stress for those living with diabetes resulting from all of the exceptional drinks and treats on the market. Sometimes those seasonal autumn coffee treats include an additional side of guilt. 

Never fear, your friendly T1D RD is here! Through trial and error (and numerous time throughout the pandemic) I’ve perfected my fall favorites at home in order that they’ve little to no impact on my blood sugars. Let’s explore some delicious fall coffee drinks and tips about tips on how to make them more blood sugar-friendly, so you possibly can fully benefit from the flavors of the season without feeling like you might be missing out!

Coffee or Tea?

Caffeine could be notorious for causing blood sugar spikes in some individuals living with diabetes. It’s a stimulant, and in consequence, some people might notice an increased blood sugar level after having fun with their fall favorite. For those who’re more sensitive to caffeine, try using something with a lower caffeine amount, decaf, or unsweetened black tea to scale back the probabilities of the spike. You’ll be able to brew it fresh, make a chilly brew concentrate for the week, or use your coffee machine at home to make a blank canvas in your morning brew. 

Pumpkin Spice Latte 

The Pumpkin Spice Latte or PSL  is arguably the signature drink of the autumn. It often combines espresso, milk or a milk alternative, pumpkin spice syrup, whipped cream, and pumpkin spice topping. While it may possibly be a pleasant treat every every now and then, the Starbucks PSL, for instance, has a whopping 52 g of carbohydrates for only a 16 oz serving! To place it in perspective, that’s the identical amount of carbohydrates as roughly 4 juice boxes! It also doesn’t even all the time contain real pumpkin-which is full of fiber to assist promote blood sugar stabilization. 

Listed below are some swaps to make a pumpkin spice latte blood sugar-friendly at home:

• Sugar-Free Pumpkin Spice Syrup: SF syrups are a staple in our home as they permit me to enjoy my favorites without causing a notable rise in blood sugar! If you could have a sensitivity to certain sweeteners, you possibly can often find alternatives that use natural sugar substitutes so you can still enjoy them!
• Unsweetened Milk: Select triple-filtered dairy, unsweetened almond, soy, or coconut milk as a substitute of traditional dairy milk. These alternatives are lower in carbohydrates than the regular dairy milk or milk at your favorite coffee shop and can assist keep blood sugars in range post-PSL treat.
• Make your individual PSL concentrate: The ingredients of the standard PSL drinks available on the market could be blood sugar friendly in the event that they are utilized in the best amounts. You’ll be able to create your individual at home using unsweetened non-dairy/dairy milk, pumpkin puree, pumpkin spice seasoning, and a sweetener of your selection. Watch out when buying pumpkin puree because it is commonly confused for pumpkin pie filling, which has a ton of added sugars. You’ll be able to go for less sugar when creating yours at home, or use a sweetener to make it virtually sugar-free. 

Apple Macchiato 

For me, nothing screams fall greater than the flavors and aroma of apples and cinnamon. Add a touch of caramel and you could have a classic fall treat that screams autumn leaves, apple orchards, and cider with a twist. As delicious as they’re, the versions at your favorite coffee shop are loaded with syrups, juice concentrates, and drizzles that could make your post-meal BGs way harder to regulate post-macchiato. 

While you possibly can ask your barista to make use of less of these things, or increase your physical activity after you enjoy, these sugar swaps can assist once you’re making it at home:

• Sugar-Free Caramel Syrup:  While the caramel flavor is a staple all yr round, it especially turns out to be useful for a pleasant fall treat. There are such a lot of to select from online — but you can even make your individual sugar concoction with caramel extract, sweetener, and water. 
• Apple Extract: Use a drop or two of natural apple extract to infuse that fruity flavor.  Can’t find extract? Try a small amount of sugar-free Apple cider mix in your at-home creation. 
• No Whipped Cream, or Sugar-Free Whipped Cream: Top your latte with homemade or store-bought sugar-free whipped cream, or go without, to further reduce sugars-the drink still has a ton of fall flavor! 

Maple Latte 

I grew up within the South, so pecans are a staple of fall cuisine for me. From pies to pralines to coffee drinks-fall is the pecan’s time to shine. Maple is the proper accompaniment to the buttery and wealthy flavor of the pecans but it may possibly come at a value. 4 tablespoons of maple syrup has roughly 200 calories and almost 60 g of carbohydrates. Pair that with a full-fat dairy and other sugar-loaded toppings and you would possibly notice quite the rise in blood sugar levels.

Here’s tips on how to enjoy this fall favorite while keeping the high blood sugar at bay:

• Sugar-Free or Reduced Sugar Maple Syrup: Replace traditional maple syrup with a reduced sugar or sugar-free version to scale back carbs and get the utmost amount of maple flavor without the sugar.
• Unsweetened Pecan Milk: Try unsweetened pecan milk as a lower-carb alternative to regular milk so you can get the identical pecan flavor without the high BG levels. You’ll be able to even make your individual at home with pecans and water in a high-powered blender!
• Sprinkle with Crushed Pecans: As a substitute of sugary toppings, garnish your coffee with crushed pecans for a pleasant crunch and fewer of a sugar punch.

By making just a few easy adjustments and being mindful of your decisions, you possibly can enjoy delicious fall coffee drinks while keeping your blood sugar in check. While there isn’t any such thing as foods or drinks which might be off limits for people living with diabetes, doing easy swaps just like the ones above, or making your individual at home so you can control the quantity of added sugar, can show you how to stay on target without decreasing your time in range or breaking the bank. Making each drink could be time-consuming, so prep ahead or go for store-bought sugar-free creamers like those from Nutpods, Leaner Creamer, Walden Farms, or traditional brands like Coffee Mate or International Delight. For those who decide to enjoy these drinks from the comfort of your favorite coffee shop, ask the barista in the event that they can cut the quantity of things with sugar in half, use unsweetened milk, and even drink in a smaller portion to assist take away among the guesswork. 

For those who are on insulin, make sure that you’re employed along with your medical provider to tailor one of the best dosing strategy for you as everyone (and each coffee base) is different! You’ll be able to even go for a pleasant walk to take a look at the autumn leaves along with your drink- the movement will further reduce post-coffee treat blood sugar spikes for those who experience caffeine-related insulin resistance or spikes. Here’s to a season full of delightful sips and the colourful colours of fall that’s blood sugar-friendly besides!