Do you or your teen (or tween) with Diabetes have an addiction to Starbucks? If so, you are not alone!
One of my favorite morning rituals is treating myself to a delicious Starbucks drink. Luckily, there are many low-carb Starbucks drink options available.
Unfortunately, Starbucks has discontinued many of its sugar-free syrups and sauces in recent years (RIP Skinny Peppermint Mocha ☹️). However, with the right tweaks, there are still plenty of options that won’t wreak havoc on our blood sugars.
Many Starbucks beverage choices can contain high amounts of added sugar and sneaky hidden carbohydrates. In fact, a grande caramel frappuccino contains a whopping 54 grams of sugar and 55 grams of total carbohydrates!
While this does not mean a frappuccino is off limits for those of us with diabetes, we can easily tweak our orders to drastically lower the amount of sugar and carbs to make them more diabetes-friendly. There are even keto options at Starbucks if that is something you want.
So, what are the lowest carb Starbucks drinks someone with diabetes can order? Continue reading to find out!
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Lowest Carb Starbucks Drinks Choices
Below is a list of our top choices for the lowest carb Starbucks drinks. These options naturally do not contain any carbs or added sugar and will help you avoid a blood sugar roller coaster.
Coffee options
- Brewed coffee (black)- if you are a fan of black coffee, you can’t go wrong! While the caffeine may have a small impact on your blood sugar, there are no added carbs or sugar to worry about. Starbucks has several different blends available, so there is something for everyone.
- Caffe Americano – this may sound fancy, but it is just a shot of espresso topped with hot water. It is another great carb-free option!
- Nitro cold brew – Nitro cold brew is made with the Starbucks signature Cold Brew infused with nitrogen as it pours from the tap. The nitrogen infusion creates microbubbles, giving the coffee a frothy texture.
- Iced coffee – if the texture of the nitro cold brew is not your jam, you can also order an iced coffee or a regular, unsweetened cold brew.
Tea options
- Iced tea (unsweetened) – Starbucks has several delicious iced tea options. My favorite is the Iced Passion Tango Tea which has no carbs – just make sure to order it unsweetened.
- Hot tea – Starbucks is not lacking in hot tea options either. Emperor’s Clouds & Mist is a great option. It is a slightly sweet tasting green tea that is naturally carb-free.
Other options
- Venti ice water – no explanation needed – can’t go wrong here!d
Tips for Customizing Your Favorite Starbucks Drinks
So what if you don’t like the options listed above or are in the mood for something a little fancier? There are modifications you can make to help lower the amount of carbs and sugar in your favorite drink choices.
- Ask for sugar-free syrup instead of regular syrup (vanilla is currently the only sugar-free option. Starbucks, if you are reading this, PLEASE bring back some of your previous sugar-free flavors, including the sugar-free mocha sauce!).
- Use almond milk or coconut milk to reduce the carbs (almond milk contains 5 grams of carbs per cup, and coconut milk contains 8 grams of carbs per cup, which is lower than cow’s milk, which contains 12 grams of carbs per cup).
- Order a smaller drink, which will naturally have fewer pumps of sugary syrup and less milk.
- Split a drink with a friend or family member.
- If you are not a fan of the sugar-free sweetener options available, bring your own.
- If you prefer regular syrup, ask for fewer pumps of syrup in your drink. Starbucks typically puts three pumps of syrup in a tall latte, four in a grande, and five in a venti. Each pump of syrup contains 5 grams of carbs. Try cutting back to 1-2 pumps to get a subtle flavor with much less sugar.
- Add Cinnamon Or Cocoa Powder, a sugar-free way to add some flavor.
- Check out the online menu. Starbucks is always adding new beverage options. If you’re concerned about ingredients or nutrition information, Starbucks provides comprehensive nutrition information on its app and website.
- If you have a complicated order that you are nervous about or you are in a rush, we highly recommend you order using the Starbucks app! This way, you are sure to get the order right, and it will save you time.
Watch Out for Hidden Carbs!
Below are some things to watch out for that may not be on your radar but could add a bit of sugar to your drinks.
- Whipped cream – While heavy cream is fairly low in carbs, whipped cream contains added sugar.
- Sweet drinks – Sweet drinks such as Frappuccinos, mochas, lattes, and steamers are generally very high in carbs and sugar if ordered as is.
- Added sweeteners – Added sweeteners such as regular (non-sugar free) syrups, mocha sauce, pumpkin sauce, caramel, white chocolate, liquid cane sugar, or honey all contain a high amount of added sugar.
- Fancy toppings – Toppings such as chocolate shavings, cookie crumbles, or specialty “foams” can also add additional carbohydrates.
- Lemonades, juices, or smoothies – Even though we may think of some of these items as “healthy”, they all contain a lot of sugar.
What if I Prefer to Make My Own Coffee?
Not a fan of Starbucks or trying to save some money? There is nothing wrong with making coffee for yourself at home! I am obsessed with my Nespresso machine and sometimes I even prefer my own lattes or cappuccinos! Plus, you can buy Starbucks Espresso Pods if you like the taste of Starbucks but not the price tag.
Check out our list of the best coffee creamers for diabetes. We love using sugar-free Torani Syrups to flavor our coffee concoctions at home; it truly makes them coffee shop-worthy!
Conclusion
Knowing what to order at Starbucks can feel very overwhelming. Many drink options can cause your blood sugar to spiral for the remainder of the day, leaving you feeling sluggish and frustrated.
While we have listed our top lowest carb Starbucks drinks and some modifications you can make to your drink to help reduce the sugar and carbs, please remember that there is nothing wrong with treating yourself to your favorite drink occasionally!
If you’d like more information on carb counting, hidden carbs, and how to dose insulin based on the amount of carbohydrates your food or drink contains, check out our post all about Carb Counting.
What is your favorite blood sugar-friendly Starbucks drink? Share your tips in the comments for customizing Starbucks drinks to make them more diabetes-friendly!
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