Dietitian Danielle Smith recommended alternatives to sugary seasonal coffee shop drinks. Seasonal hot drinks from coffee shops made with sugary syrups aren’t ideal on the DASH diet. Dietitian Danielle Smith specializes in the DASH diet and shared four fall hot drink recipes. Smith shared how to make a lower-sugar […]
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- Seasonal hot drinks from coffee shops made with sugary syrups aren't ideal on the DASH diet.
- Dietitian Danielle Smith specializes in the DASH diet and shared four fall hot drink recipes.
- Smith shared how to make a lower-sugar pumpkin spice latte.
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If you're following the DASH diet and want to switch things up this pumpkin-spiced latte season, try these alternative hot drinks recommended by a dietitian who specializes in the diet.
The DASH diet, which stands for Dietary Approaches to Stopping Hypertension, is low-sodium and usually prescribed to reduce blood pressure, but can also be followed as a generally healthy diet because it low in added sugar, saturated fats, processed foods, and alcohol. It includes plenty of whole foods, such as vegetables, low-fat dairy, skinless poultry and fish, whole grains, and legumes.
So while the occasional sugary pumpkin spice latte from a coffee shop can be part of a balanced diet, Danielle Smith, a registered dietitian working with Top Nutrition Coaching, told Insider that regularly consuming them can lead to sugar cravings, and potentially contribute to weight gain and obesity.
She shared five alternative, DASH-diet-friendly fall hot drink recipes that contain less sugar than most seasonal drinks served in coffee shops.
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Homemade lower-sugar pumpkin spice latte
While the famous Starbucks Grande Pumpkin Spice Latte contains 50 grams of sugar, or about 10 teaspoons, this five-ingredient, homemade version contains 13g of sugar (just over two teaspoons) if you use almond milk.
Simply whisk together a cup of brewed coffee, a milk of your choice, pumpkin puree, pumpkin pie spice, and maple syrup, and heat up in a pan over the stove. Add whipped cream and extra pumpkin pie spice on top for a coffee shop feel.
Smith previously shared other pumpkin recipes for fall on the DASH diet with Insider.
Pink beet latte
Beets are an amazing vegetable, because they contain chemical compounds that help to lower blood pressure, Smith said, and adding beets to your hot drinks is a great way to get them into your diet.
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For this pink beet latte, blend pureed or powdered beets with fresh ginger, vanilla extract, cinnamon, and milk, before stirring in honey.
Golden turmeric latte
Turmeric has anti-inflammatory properties and, research suggests, can be as effective as drugs for treating indigestion. Adding black pepper to turmeric increases its absorption, Smith said, and enhances the anti-inflammatory benefits.
To make this golden turmeric latte, blend your milk of choice with turmeric, cinnamon, ginger powder, black pepper, vanilla extract, and honey or maple syrup, and then heat on the stove or in the microwave.
Cinnamon has been linked to stabilizing blood sugar levels in some studies although the evidence isn't conclusive, and also has antioxidant effects.
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Matcha latte
To make this matcha latte, whisk your matcha powder with hot water and add to frothy milk with your sweetener of choice, such as honey or maple syrup.
Smith said: "I like to add a little vanilla bean powder to cut the slightly bitter taste that matcha can have, but with your milk and sweetener of choice, this is a great way to start the morning."
Matcha contains antioxidants, which can help reduce inflammation and support heart health. David A. Merrill, psychiatrist and director of the Pacific Neuroscience Institute's Pacific Brain Health Center, previously told Insider that L-theanine, which matcha contains, can have a calming, relaxing effect while also boosting alertness.
