Starbucks has gained their popularty some part due to their offer to customize your drinks as much as you desire, letting us, coffee lovers get creative with how many espresso shots, or flavors of syrups we would like to add to our treat.
However, if you found this article, you (like me) might be looking for healthier choices when ordering as Starbucks, with no sugar and/or low in calories.
If you are looking for ways to reduce your sugar intake without compromising taste and your Starbucks joy, here’s your guide on easy tips to order delicious, sugar-gree starbucks drinks with real examples from Actual Starbucks lovers!
Understanding the Sugary things in the Menu
Sugar-Free vs. No Sugar Added
It’s not the same, sugar-free ingredients and no sugar added.
Basically almost ALL syrups and milks in starbucks have sugar. Some sugar added, for example the almond, soy and coconut milks.
the exceptions are the sugar-free vanilla syrup they offer AND the regular milks, and creams, like the half and half.
NOTE: the regular milks and creams, DO contain sugar which is the sugar that appear naturally in the milk, but not ADDED SUGAR that is usually what we cant to avoid when we are looking for healthier options.
Syrups that are sugar-free, does contain sugar alcohols, that for some people with certain diseases can also work as sugar on the body.
Sugar-free vanilla for keto dieters and people with diabetes
The sugar-free vanilla contains maltodextrin and sucralose. Maltodextrin has a higher glycemic index than regular sugar, which can cause a spike in blood sugar. This can be particularly dangerous for people with diabetes or insulin resistance. Sucralose has numerous negative effects on health, including metabolic syndrome, digestive issues, and weight gain.
So, the sugar-free vanilla isn’t keto-friendly or suitable for your health, especially if you have diabetes. If you want something sugar-free, I’d recommend using stevia; stevia also has many health benefits based on studies
Always consult with your physician.
However, the sugar-free vanilla is a zero-calorie option for those looking for a low-calorie drink and do not have metabolic syndrome.
What to Look for in the Menu
For drinks with no added sugar, you must look for:
- Regular Milks and creams: (avoid any flavored foam or cream)
- Sugar-free syrup options: Vanilla
- While soy, coconut and almond milk are good options for some, please note this do have added sugar.
For drinks that intend to be low calorie:
- Sugar-free syrup options: Vanilla.
- Instead of lattes (that contain more calorie because of the high ratio fo milk) opt for adding a splash of your desired milk/creamer lo reduce calories in your drink
Starbucks Drinks that are sugar free (or low sugar)
Here’s how you can order your favorite Starbucks drinks with little to no sugar, while still enjoying flavorful, satisfying coffee and tea options. Just remember, feel free to adjust any of these orders based on your taste preferences!
1. Nitro Cold Brew with Non-Fat Milk and Cold Foam
- How to Order: “Can I get a Nitro Cold Brew with non-fat milk, and non-fat cold foam on top? Add cinnamon, please.”
- Why It’s Great: The creaminess of the non-fat cold foam gives the drink a rich feel without adding too much sugar, and the cinnamon adds flavor without sweeteners.
2. Venti Iced Coffee with Sugar-Free Vanilla and Heavy Cream
- How to Order: “Can I get a Venti Iced Coffee, no classic syrup, 2 pumps of sugar-free vanilla, extra heavy cream, and cinnamon powder?”
- Why It’s Great: This drink is sugar-free, with sugar-free vanilla syrup providing sweetness, while heavy cream adds richness.
3. “Pink Drink” Alternative (Passion Tea with Strawberries and Cream)
- How to Order: “Can I get a Passion Iced Tea with no water, half heavy cream, 2 pumps of sugar-free vanilla, 1 stevia, and a couple scoops of strawberries?”
- Why It’s Great: A low-sugar version of the popular “Pink Drink” with strawberries and cream for a creamy, fruity flavor without added sugar.
4. Venti Shaken Espresso with Stevia and Pumpkin Cold Foam (Optional)
- How to Order: “Can I get a Venti Shaken Espresso with no classic syrup, 4 stevia, and add pumpkin cold foam if available?”
- Why It’s Great: Shaken espresso offers a bolder coffee taste, and stevia is used to sweeten it without sugar. The pumpkin cold foam adds a seasonal flavor if you’re okay with a bit of sugar.
5. Grande Iced Latte with Breve and Sugar-Free Vanilla
- How to Order: “Can I get a Grande Iced Latte made with breve (half and half) instead of milk, 2 pumps of sugar-free vanilla, 5 stevia, and cinnamon powder stirred in?”
- Why It’s Great: This latte uses half and half for a creamier consistency, while stevia and cinnamon provide flavor without sugar.
6. Iced Shaken Espresso with non-fat Milk and Sugar-Free Vanilla
- How to Order: “Can I get an Iced Shaken Espresso with non-fat milk, no classic syrup, and sugar-free vanilla syrup?”
- Why It’s Great: A refreshing and low-calorie option that you can also make gairy free but changing the creamer for oatmilk, lightly sweetened with sugar-free vanilla.
How to Order Sugar-Free or Low-Sugar Drinks at Starbucks
Here’s a simple step-by-step guide to customizing your own low-sugar drink:
Step 1: Choose Your Base Drink
- Options include: Espresso, Americano, Latte, Coffee, Tea, Iced Coffee, or Cold Brew.
Example: “Can I get a Venti Iced Americano?”
Step 2: Pick a Creamer or Milk Alternative
- Options: Heavy cream, half and half (breve), or unsweetened milk alternatives like almond milk or oat milk.
Example: “Can I add heavy cream to that?”
Step 3: Choose a Syrup (Optional)
- Best Option: Sugar-free vanilla syrup (or ask about other available sugar-free syrups).
Example: “Can I get 2 pumps of sugar-free vanilla syrup?”
Step 4: Add Toppings
- Toppings: Cinnamon powder, whipped cream (note: whipped cream contains some sugar).
Example: “Please add cinnamon powder, and skip the whipped cream.”
Hidden Sugars in Starbucks Drinks
- Common Add-Ons That Contain Sugar
- sauces like mocha, white mocha, and caramel drizzle, which contain sugar.
- Checking for Hidden Sugars in Seasonal Drinks
- Seasonal favorites (like Pumpkin Spice Latte) usually have a lot of added sugar.
Its possible to enjoy your starbucks drinks AND do healthy choices for your body!
Thank you for reading until here 🙂