National Latte Day

Latte Day

February 11 is latte day. I love a good latte and truth be told that I had to break up with lattes a few years ago because I felt like I was spending too much money on coffee. For me, a latte is now an occasional treat, ideally for a social occasion, rather than my previous 2-3 a week habit. This post is not about convincing you to break up with your latte or the cost of coffee habits, but rather some ideas for how to “health-ify” your latte order.  All that to say, I think I will indulge in a latte on Feb 11.

What is a latte?

While there are many ways to enjoy coffee, a latte is made with a shot of espresso and steamed milk. Traditionally, a latte is topped with a thin layer of foam. Many people opt to add flavor to their lattes with syrups like vanilla or caramel.

Fun Fact: While visiting Germany a few years ago, flavoring a latte was not a choice at coffee shops. Also, milk alternatives were rarely offered. When you order a latte in Germany, it is made one way. Here in America, we all know the many requests that people have for their lattes such as “extra sweet, less sweet, multiple flavors, non-dairy, no foam, extra foam, half-caff and more.

Let’s talk some statistics.

• In 2022 consumers spent $110 billion on coffee.
• 3 in 4 adult Americans drink coffee.
• Washington State is ranked 5^th out of the most consumed coffee states. California is number 1.
• Regular coffee remains the most popular way to drink coffee. Cappuccino and iced coffee rank 2^nd and 3^rd while Lattes come in the 4^th most popular way to consume coffee.
• Vanilla is the most popular flavor for a latte.
• Espresso contains more antioxidants than red wine and green tea.
• Coffee also contains polyphenols which are natural compounds found in plants and are beneficial for the gut and fiber.

While there is plenty of data to confirm the health benefits of coffee, we know that many people enjoy their coffee with sugar. Excessive sugar consumption can lead to various health risks including diabetes, cardiovascular disease, dental problems and weight gain. The average American consumes about 68 grams of added sugar per day which is 2-3 times the recommended amount. There are 20 grams of added sugar in a Grande Starbucks Vanilla latte.

There are many ways to practice reducing your sugar load in your beloved coffee drink. The reality is that it may take some time to teach your palate to adjust to a less sweet coffee. I often encourage my patients to decrease the sugar amount slowly, so it doesn’t feel so drastic. This way, they can learn to decrease their desire for sweet drinks and ultimately learn to enjoy them without so much sugar long term.

Consider….

• Order your latte half sweet….and then a quarter sweet….and then without sweetener. In a Tall Starbucks latte, there are 3 pumps of syrup. You can shave it off by one pump at a time.

• Add cinnamon to your latte to help draw sweetness out of the milk. Even better if they can steam the cinnamon into the milk rather than just sprinkling it on top.

• Consider putting some vanilla or almond extract in your purse to add a drop to your latte for a no sugar flavor.

• Consider swapping your flavor to sugar free – although I suggest use this as a bridge and not a stopping point. Sucralose is 600 times sweeter than regular sugar so while it may not spike the blood sugar the same way table sugar does, it may keep you craving sweets from other sources. There is also some evidence of the negative effects of sucralose on gut health.

• Go flavor free. Try your latte with no flavor, enjoying the rich coffee flavor. Consider adding a bit of stevia or monk fruit for a more natural sweet alternative.

Other ways to “health-ify” your latte

• Keep individual servings of collagen in your car or purse to add 10g of collagen protein to mix into your latte.

• Consider decreasing calories by swapping to almond milk.

• Consider decreasing calories further by turning latte into an americano with a splash of milk rather than a full serving of milk.

• Consider decreasing your usual venti to a tall to enjoy less.

• Save money and use different ingredients by making your latte at home. Most coffee stands use sweetened alternative milk. If you make your latte at home, you can instead use unsweetened milk alternatives to save calories and sugar.

• If making your coffee at home, use organic coffee to avoid coffee grounds that are contaminated with heavy metals, mycotoxins, pesticides and glyphosate. Look for the Clean Label Project label (CLP) for highest purity ratings on coffee.

• Ditch the microplastic exposure and enjoy your coffee out of a reusable mug or cup instead of plastic lids given at coffee shops. Studies have found significant levels of microplastics in hot coffee consumed from plastic containers.

Coffee Statistics, Consumer Trends, & Key Takeaways [2026] – CAFELY

Cup Contamination: Research Reveals Alarming Microplastic Levels in Beverages | UNM HSC Newsroom