Which Is Better for Blood Sugar

Pumpkin spice and peppermint mocha flavors mark the arrival of fall and winter. These popular flavors appear in lattes, teas, smoothies, and desserts. Many of these seasonal treats contain added sugars and can raise your blood sugar levels.

How Peppermint Mocha Affects Blood Sugar

Peppermint mocha flavoring combines chocolate (in the form of cocoa powder or syrup) with peppermint. Research suggests that cocoa and peppermint extract may improve insulin sensitivity. This means they could help reduce blood sugar levels when consumed without added sugars.

However, many peppermint mocha-flavored drinks and products are made with sweetened syrups, sauces, or creamers. These ingredients can quickly increase blood sugar levels. For example, common peppermint mocha drinks include:

• Peppermint mocha latte: A 16-ounce peppermint mocha latte contains about 54 grams of sugar, mainly from chocolate syrup, peppermint syrup, and whipped cream.
• Peppermint hot chocolate: A 16-ounce peppermint mocha hot chocolate contains 56 grams of sugar or more per serving, depending on the brand.

Peppermint mocha drinks that contain large amounts of added sugar can cause rapid increases in blood sugar. For people with diabetes or insulin resistance, these sugar spikes can lead to hyperglycemia (high blood sugar) and make blood sugar more difficult to manage.

If you want to enjoy the peppermint mocha flavor without increasing your blood sugar, opt for unsweetened options whenever possible. You can:

• Make peppermint tea with a small amount of unsweetened cocoa powder.
• Add a drop of peppermint extract to homemade hot chocolate.

How Pumpkin Spice Affects Blood Sugar

Pumpkin spice is a blend of warm spices, including cinnamon, nutmeg, ginger, cloves, and sometimes allspice. These spices do not raise blood sugar on their own. Some, especially cinnamon and ginger, may help the body use insulin more effectively. Insulin is a hormone that helps your body move sugar from the blood into cells.

The blood sugar changes associated with pumpkin spice usually come from the added sugars in drinks and desserts. Many pumpkin spice–flavored products rely on sweetened syrups, sauces, and artificial flavorings. These ingredients can rapidly increase blood sugar levels.

For example, common pumpkin spice drinks include:

• Pumpkin Spice Latte: A large 16-ounce Pumpkin Spice Latte contains approximately 50 grams of sugar. Most of this sugar comes from flavored syrup and whipped cream.
• Pumpkin spice chai tea latte: A large 16-ounce serving contains about 53 grams of sugar. Most of the sugar comes from the flavored syrup.

Drinks with large amounts of added sugar can cause rapid increases, or spikes, in blood sugar. Over time, repeated blood sugar spikes may lead to weight gain and increase the risk of developing type 2 diabetes.

In people with diabetes or insulin resistance, sugary drinks can cause hyperglycemia, resulting in symptoms such as increased thirst, frequent urination, fatigue, blurred vision, and headaches.

You can enjoy the pumpkin spice flavor without raising your blood sugar. Choose options without added sugar. You can:

• Brew pumpkin spice black tea without adding any sweeteners.
• Sprinkle pumpkin spice seasoning into plain coffee, oatmeal, or tea for a seasonal treat.

Which Is Better for Blood Sugar?

Beverages and desserts flavored with pumpkin spice or peppermint mocha often contain added sugars. Neither flavor is necessarily better than the other for blood sugar control. Several factors influence how these seasonal flavors affect blood sugar:

• Preparation: Homemade versions let you control the ingredients and the overall amount of sugar you add. Café and coffee shop versions often include high-sugar syrups and flavorings.
• Milk choice: Some plant-based milk alternatives, such as unsweetened almond or oat milk, contain very little sugar (about 2 grams per cup). Dairy milk has roughly 12 grams of sugar per cup.
• Portion size: Choosing a small drink instead of a large one can reduce your sugar intake.
• Ingredient customizations: Request fewer syrup pumps, skip the whipped cream, or opt for sugar-free syrups.