Wake up and smell the coffee!

mug-black-coffee-hd-high-definition-fullscreen-224318Coffee dates, coffee breaks, morning coffee, just coffee in general, is one of my favourite things.

It is definitely something that has become more popular in a social way nowadays. Who doesn’t love to meet for a coffee and have the chats, not to mind the smell of the freshly brewed coffee in a good café.

As it becomes more socially popular, I fear that some people just feel they should like it, even if they can’t stand the smell of it. This is where the drinks like blended coffee frappuccinos and the likes come into play. With coffee shops like Starbucks coming out with the likes of ‘Smores Frappuccinos’, of course they’re gonna sound appealing. But do you really know what’s in your coffee?

Recent reports have shown that coffee shops are serving drinks with as much as 25 teaspoons of sugar per coffee!

I’ve put together a list of a few of the worst offenders. If you are someone who likes to try the fancy coffees that coffee shops have on promotion, you should probably be aware they are most likely laden with sugar!



Starbuck’s white chocolate mocha with cream:

venti – 18                tall – 11 tsp              short – 7 tsp

Starbuck’s signature hot chocolate:

venti – 15 tsp         tall – 9 tsp                short – 6 tsp

Starbuck’s Chai tea latte:

venti 13 tsp            tall – 8 tsp                short – 5 tsp

Starbuck’s caramel macchiato:

venti – 11 tsp         tall – 6 tsp                short – 4 tsp




Costa chai latte:

Massimo–20tsp               Medio–12tsp         Primo-8tsp

Costa mocha latte:

Massimo-14tsp                Medio–9tsp           Primo-7tsp

Costa hot chocolate:

Massimo-13tsp                Medio–9tsp           Primo-6tsp

These are only some examples from the popular coffee chains that were used for the report.

The majority of coffee shops will have similar sugar contents in similar drinks. Be sure you know what it is you are asking for and what it contains.

If you are trying to cut back on sugar or lose weight, I would suggest avoiding coffee shop promotional coffees especially, stick to the good stuff!

Here’s a few hacks that will help you next time you’re not quite sure what to order.

  • Order an Americano/latte/cappuccino either hot or iced.
  • To add sweetness, avoid the sugary syrup pumps and go for the calorie-free sweetener on the side. Flavoured syrups can have 20 calories per pump, and coffee shops can use up to 5 pumps! That’s an extra 100 calories you could have avoided.
  • If you are going for a milk based coffee, opt for low-fat milk – it makes a big difference calorie-wise.
  • Skip the whip – especially if you are trying to lose weight, unless you have it tracked into your daily calories. Whipped cream can add 70 calories and over 7 grams of saturated fat to your drink.
  • Go for a small coffee if you choose a latte/cappuccino. Double up on the coffee shot if you need to.



Costa have been in the news recently regarding their express machines. A customer poured his larger latte into a regular sized cup, and it fitted perfectly. Understandably, Costa have come back saying that they don’t fill their cups to the top to prevent customers and baristas getting burnt, which makes sense. However, since the allegations it has also come out that their regular and large lattes both have 2 shots of coffee. Do you really want to pay more for a bit of extra milk, if any?
A shot of coffee has approximately 90-100 mg caffeine. Depending on the coffee you have, the amount of shots will vary.


It’s recommended we stick to around 300-400 mg of caffeine per day. That’s around 4 cups of brewed coffee, 2 lattes, 2 energy shots or 10 cans of coca cola.

People who are prone to stomach stress should limit their caffeine intake, as well as those hypersensitive to caffeine. Caffeine can be a great pre-workout before the gym but should be taken earlier in the day in comparison to the evening/night, to make sure it doesn’t disrupt the quality of sleep. Just because you can fall asleep after drinking coffee, doesn’t exactly mean it doesn’t affect your sleep quality.

How to reduce the caffeine in your diet:

  • Drink decaffeinated tea or caffeine-free herbal teas.
  • Brew tea for shorter amounts of time.
  • Read soft drink labels. Many citrus flavored soft drinks have more caffeine than colas.
  • Read medicine labels. One dose of over-the-counter medications can contain the equivalent of one to two cups of coffee.
  • Drink decaffeinated coffee or mix it half and half with regular coffee.
  • Drinking lots of tea and coffee could potentially lead to a decrease in iron absorption, so avoid drinking too much, especially with food/ in the hour after consuming food.

For more info on all things health, food and fitness you can follow me on my social media platforms: FacebookInstagramSnapchat & Twitter or if you are interested in what I offer as an online coach you can download my brochure here!

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