’Tis the season for colder weather and warmer drinks. Starbucks, the famous coffee chain known for its Pumpkin spice lattes and Salted Caramel Mochas will be a hot destination in the upcoming weeks.
The problem is that the drinks and snacks available on the Starbucks’ menu are loaded with calories, sugar and fat, according to Gillean Barkyoumb RD. She is the founder of Millennial Nutrition. “While I fully believe in balance and having a conscious indulgence every once in a while, these drinks really overdo it in my opinion,” she says. “Take a grande PSL, which contains 2% milk and whipped cream; it has 50 grams of sugar, which is how much you’d consume in an entire day.”
The Salted Caramel Frappuccino also inspires a “cringe,” says Barkyoumb, at 69 grams of sugar. “To help put this into perspective, a can of Coke—the typical scapegoat used to show how much sugar can be hidden in beverages—has 39 grams of sugar,” she explains. All this said, you don’t have to swear off the whole Starbucks menu throughout fall and winter. There are drinks that you should only drink every so often, but there are also better options just a few inches away. Here are Barkyoumb’s favorites.
Unsweetened Tea and Black Coffee
If you’re looking for a tasty, low-cal option, Starbucks has a host of yummy tea flavors, from Honey Citrus Mint Tea to Peach Tranquility. “You really can’t go wrong with unsweetened tea—the green tea is my favorite—or black coffee, hot or iced,” says Barkyoumb, noting either option has zero calories.
Latte Coconut Milk
Barkyoumb says her “go-to gourmet coffee order” is an iced latte with coconut milk, no sweetener. You can also order it hot. “The coconut adds yummy flavor, without a lot of sugar or calories,” she explains.
Cold Brew coffee
While this drink might not satisfy in the winter, there are some devotees who order it year-round—and that’s not a bad idea. “The cold brew has a natural creaminess, plus you get more ‘bang for your buck,’ because it contains more caffeine than the traditional brew,” says Barkyoumb. No need for a double-shot latte.
Skinny Vanilla Latte or Mocha
If you’re interested in a warm signature drink with less fat, sugar and calories, Barkyoumb says you could do worse than a Skinny Vanilla Latte or Skinny Mocha Latte. “Either one of these is a better option, too,” she says. “They use a sugar substitute called sucralose, which I am not a huge fan of, but I’d say in most cases it’s a better option than the original drink with loads of sugar.” For instance, a grande Mocha Latte has 360 calories, 44 grams of sugar and 15 grams of fat, whereas the Skinny Mocha has 170 calories, 15 grams of sugar and just 1.5 grams of fat.
Want to make a Starbucks Signature drink healthier?
Barkyoumb has some hot tips to better your beverages at America’s favorite coffee chain. Do not be shy to ask for what you want in order to make your drinks healthier.
Swap out milks. Simply swapping out whole or 2% milk with nonfat milk “naturally cuts fat and calorie content” of your signature drinks, says Barkyoumb. “Other milk offerings include almond milk, soymilk, and coconut milk.” These choices are also better for those with dairy sensitivities.
Limit syrup pumps. “Ask for half the number of syrup pumps, or try sugar-free flavorings to enjoy the same sweet taste without the extra calories and sugar,” says Barkyoumb. Oftentimes, there’s way more syrup in your drink than needed to get that pop of flavor.
Spice it up. What’s better than getting a syrup dispenser? Starbucks will swap it for other flavors. “Skip out on the syrup entirely and flavor with spices, including cinnamon, nutmeg, vanilla, and cocoa,” says Barkyoumb. Starbucks may have the spices on the counter, but you can also ask the barista to get them.
Ask for extra foam. Asking for extra foam to top your beverage (instead of the liquid) naturally cuts down on calories, “as the foam is lighter in volume and calories compared to milk straight from the carton or jug,” says Barkyoumb. It’s also super-tasty.
Downsize. You don’t always need the venti, especially if you’re ordering a signature drink. “Sometimes you just need to indulge and enjoy a treat in its original, untouched form,” says Barkyoumb. “But instead of consuming the largest cup offered, downsize to a smaller cup to help with portion control.”
A 12-ounce PSL tall is usually enough to satisfy the craving.