5 Low-Carb Starbucks Drinks to Keep Your Blood Sugar Stable

Navigating the Starbucks menu can be tricky if you’re aiming to keep your blood sugar stable. Luckily, there are delicious options that won’t spike your levels. As a dietitian, I’ve curated a list of the best low-carb drinks to enjoy guilt-free. Read on to learn about the best and worst coffee drinks for your blood sugar!

5 Low-Carb Starbucks Drinks to Keep Your Blood Sugar Stable

Why Choose Low-Carb?

For those managing blood sugar levels, choosing low-carb options is essential. With diabetes rates on the rise, smart drink choices can make a big difference in maintaining stable glucose levels. But it’s also a great choice is you’re looking to reduce your sugar intake, decrease your risk for diabetes and lose fat! As a dietitian, I recommend that all of my patients severely reduce their added sugar intake because it improves all facets of health. And, you’ll feel so much better!

The worst Starbucks drinks for blood sugar 

You’re probably not surprised to hear that Americans have too much sugar in their diets. And specifically, in our drinks! Your Starbucks order really does have the ability to drive your risk for metabolic disease, diabetes and obesity. Are you drinking one of these options? These are the worst Starbucks drinks for you, based on the immense amount of sugar in each! If you’re currently drinking one of these options regularly let’s discuss some ways to improve your choice! These drinks are all based on 16 ounce (grande) size.

1. 60 grams of added sugar

Caramel Ribbon Crunch Frappuccino Blended Beverage. A blend of caramel syrup, coffee, milk, and ice, topped with whipped cream and caramel drizzle.

2. 55 grams of added sugar

Mocha Cookie Crumble Frappuccino. Coffee, mocha sauce, and Frappuccino chips blended with milk and ice, topped with whipped cream and cookie crumble.

3. 49g of added sugar

White Chocolate Mocha. Espresso and white chocolate sauce combined with steamed milk, topped with whipped cream.

4. 55g of added sugar

Java Chip Frappuccino Blended Beverage. A mix of coffee, chocolate chips, and mocha sauce blended with milk and ice, topped with whipped cream and mocha drizzle.

5. 52g of added sugar

Pumpkin Spice Frappuccino Blended Beverage. A seasonal favorite that blends coffee, pumpkin spice sauce, milk, and ice, topped with whipped cream and pumpkin spice topping.

Added Sugar Recommendations for Americans

You might be surprised to know that The American Heart Association (AHA) recommends the following limits for added sugar intake:

– For women: No more than 25 grams (6 teaspoons) of added sugar per day.
– For men: No more than 36 grams (9 teaspoons) of added sugar per day.

The Dietary Guidelines for Americans also suggest that added sugars should make up no more than 10% of daily calories. For a 2,000-calorie diet, this would be about 50 grams of added sugar per day. These drinks alone could be days worth of added sugar in just one sitting! By improving your coffee drink you could improve your health. Here are some easy and nutrition swaps to consider. Staying within these limits helps reduce the risk of chronic conditions such as obesity, heart disease, and type 2 diabetes.

 The Best 5 Low-Carb Best Starbucks Drinks

1. Iced Coffee: Refreshing and naturally low in carbs, especially when enjoyed black or with a splash of milk
2. Cold Brew: This smooth option is less acidic and pairs well with a dash of cream or almond milk.
3. Black Americano: Simple and satisfying, this classic choice is naturally low in carbs.
4. Cappuccino with Almond Milk: Choose almond or non-fat milk for a creamy yet low-carb option.
5. Green Tea: A naturally low-carb drink that’s refreshing and full of antioxidants.

 Tips for Ordering a Better Starbucks Drink

– Ask for Unsweetened: Always request unsweetened versions of drinks to avoid hidden sugars. If you really love a flavor get “one pump” or “half sweet”. 

– Customize Your Milk: Choose low-carb milk options like almond, coconut or non-fat milk. Avoid oat milk and soy milk which are higher in calories and carbohydrates. 

– Hold the Whip: Skip whipped cream to cut unnecessary calories and carbs.

Conclusion

Choosing low-carb drinks at Starbucks doesn’t mean compromising on taste. By selecting the right ingredients and customizing your order, you can enjoy a delicious treat while keeping your blood sugar stable. Explore these options next time you’re at Starbucks and enjoy a drink that aligns with your health goals. Stay informed and make choices that support your lifestyle. Enjoy the best of Starbucks with Whitness Nutrition’s expert tips for stable blood sugar! If you’re struggling with your health and want more personalized support from a dietitian – book a discovery call here.

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