I am a fan of the keto diet since I have successfully used it. With any diet, however, the problem arises when you head to a cafe or restaurant. Personally, I faced issues because I am a Starbucks regular. This forced me to dig deeper into their carb counts and come up with this list of 15 low carb Starbucks drinks.
How did I compile this list of low-carb Starbucks drinks?
Starbucks’s official website has nutrition information for every drink. I went through numerous drinks to compile this list of low-carb Starbucks drinks.
Benefits of low-carb Starbucks drinks
- According to this report, consuming fewer carbs suppresses appetite, resulting in lower calorie consumption and weight loss.
- As per this report, lowering carb intake helps one lose weight and shed fat around the abdominal cavity.
- According to research by Ralph A DeFronzo (MD) and Eleuterio Ferrannini (MD), low-carb consumption helps people with diabetes regulate their blood sugar levels better.
- As per E J Parks, carb consumption increases harmful triglycerides in the body. By lowering carb intake, one can reduce their levels resulting in better cardiac health.
15 Low carb Starbucks Drinks
1. Decaf Pike Place Roast
Enjoy the authentic coffee taste without worrying about the carbs with the Decaf Pike Place Roast. With subtle flavors like chocolate and toasted nuts, you cannot go wrong with this drink when searching for a low-carb drink.
2. Fresh brewed coffee Featured Dark Roast
Do not fancy decaf drinks?
Worry not! Freshly brewed coffee, devoid of milk, doesn’t have carbs either. It means you are off the hook with Pike Place, blonde, or dark roast. So, you can enjoy robust flavors and the energy kick of caffeine without compromising your diet.
3. Caffe Americano
Even in the venti serving of Caffe Americano, there are only 3 g of carbs. The light crema layer on top and the mix of espresso and hot water makes it a perfect drink to start your day.
Starbucks’s largest espresso serving size is the Quad (3 fl oz). Even that has got 4g of carbs. So, espresso is the perfect option to start your day with a burst of energy without worrying about carbs.
5. Espresso Con Panna
If you, like me, have followed a keto diet before, you would know that cream doesn’t add many carbs.
So, why not add it to your espresso?
That is what espresso con panna offers. A traditional espresso shot topped with a dollop of whipped cream. With a carb count of 3g in the largest serving size, it wouldn’t hamper your diet either.
6. Iced green tea
Iced green tea is among the most popular tea offerings at Starbucks. Since most teas don’t have any carbs, they are perfect for people on a low-carb diet. Any herbal tea without any sweetener is your friend on a low-carb diet. Add some sugar-free sweetener to make it tastier.
7. Nitro cold brew
The difference between regular and nitro cold brew is the infusion of nitrogen to cool it down and introduce microbubbles. The froth certainly adds to the taste. If you like it sweeter, go with a sugar-free syrup add-on.
8. Teavana Sparkling Unsweetened Green Tea
This drink qualifies under the low carb drinks because of multiple characteristics like:
- No milk
- No sweetener
- No additional ingredients other than tea
The classic combination of peach and nectarine with green tea gives it a refreshing taste. It is bottled, so you can buy it in advance.
Not all low carbs Starbucks drinks are available on the menu. The ones listed below require some customization to cut out the carbs. The ordering procedure is highlighted below.
9. Keto mocha
Keto mocha requires you to order the mocha with skinny mocha sauce and substitute regular milk with high-fat alternatives like coconut milk with heavy cream. It might not be the drink with the lowest carbs, but it is tasty.
10. Keto Caramel Macchiato
Carbs: 9g (with light caramel drizzle)
Do you love the caramel Macchiato?
If yes, why not order its keto version? Replace regular milk with coconut milk, add two pumps of sugar-free vanilla syrup, but do away with the caramel.
Do you not want to do away with the caramel?
Order with a light caramel drizzle on top, but it would add to the carb count.
11. Keto Cafe Latte
Modify the usual latte by eliminating sugar and going with coconut or heavy cream milk.
12. Keto London Fog
The usual Iced London Fog tea latte has 37 g carbs in the venti size. Eliminate most of these carbs with the keto version of this drink.
Opt for sugar-free vanilla syrup and heavy cream to order the keto variant. Additionally, replace regular milk with full-fat or coconut milk. A combination of earl gray tea and full-fat milk with sugar-free vanilla syrup makes it a strong contender for the tastiest drink on this list.
13. Keto Frappuccino
Surprised to see Frapuccino on this list?
Do not be! With some modifications, one can order Keto Frappuccino at Starbucks.
Ask the barista to skip the frappuccino base because of the sugar content. Go with an iced coffee with 3 pumps of sugar-free vanilla sweetener and 2 pumps of heavy cream. Instruct the barista to blend up everything in frappuccino style. You can also substitute vanilla sweetener with any other flavor.
So, yes, one can have frappuccino on a low-carb diet.
14. Keto Cinnamon Dolce Latte
Carbs: 15 g
Order the usual Cinnamon Dolce Latte. Substitute regular milk with almond milk or half cream and half water. Ask the barista to replace the usual cinnamon dolce syrup with a sugar-free one. Limit the syrup to only 2 pumps. For added flavor, add cinnamon dolce drizzle on top, but it would add to the carb count slightly.
15. Caffè Misto
Go with half coffee and half steamed milk while ordering the low-carb variant of Caffe Misto. Also, add heavy cream. One can ask the barista to make it extra frothy for better texture.
The carb quantity mentioned is for the biggest serving size of that drink.
Tips for ordering low-carb Starbucks drinks
Carb quantity can be reduced for most Starbucks drinks if you follow the below-mentioned rules.
1. Milk matters a lot
Regular 2% milk will add to the carb count. Better to go with full-fat milk or cream to fulfill your appetite and reduce carbs.
2. Be specific
Not all drinks mentioned above are low-carb right off the bat. Some customization might be needed to make them low-carb or keto-friendly. That is why be specific with your order.
3. Bring your sweetener
Sugar-free sweeteners are available as add-ons at Starbucks, but they don’t go well with every drink. Better to bring your low-carb sweetener.
Understanding Low Carb Diets
Carbohydrates are one of the three macronutrients required by the body for energy. They are found in foods such as bread, pasta, rice, potatoes, and sugar. When consumed, carbohydrates are broken down into glucose, which is used as the primary source of fuel for the body.
However, excessive consumption of carbohydrates can lead to weight gain and other health problems, such as insulin resistance and type 2 diabetes. This is where low-carb diets come in.
A low-carb diet is a type of diet that restricts the intake of carbohydrates, typically to less than 100 grams per day. This diet encourages the consumption of protein and healthy fats, such as those found in meat, fish, nuts, and avocado.
The Benefits of a Low-Carb Diet
Since carbohydrates are the body’s primary source of fuel, reducing their intake can lead to weight loss, especially when combined with a calorie deficit.
Blood sugar control
Low-carb diets have been shown to improve blood sugar control, making them a useful dietary intervention for people with type 2 diabetes.
Improved cholesterol levels
Low-carb diets have been shown to improve cholesterol levels by increasing the levels of high-density lipoprotein (HDL), also known as “good” cholesterol.
Some examples of low-carb foods
- Meat: Meat is a good source of protein and healthy fats. Opt for grass-fed or organic meat to avoid added hormones and antibiotics.
- Fish: Fish is rich in omega-3 fatty acids, which have been shown to have numerous health benefits, including reducing inflammation and improving brain function.
- Eggs: Eggs are an excellent source of protein and healthy fats. They are also very versatile and can be cooked in a variety of ways.
- Vegetables: Non-starchy vegetables, such as broccoli, cauliflower, spinach, and kale, are low in carbs and high in fiber and other nutrients.
- Nuts and seeds: Nuts and seeds are a good source of healthy fats and protein. However, they are also high in calories, so it is important to consume them in moderation.
What coffee drink has the least carbs?
Fresh brewed coffee Featured Dark Roast is a 0-carb coffee drink. It doesn’t get any lower than that.
Can I have a latte on keto?
Yes, but with some modifications like no sugar and substituting regular milk with coconut or heavy cream milk.
Are there any keto-friendly add-ons at Starbucks?
Heavy cream, half and half, and Almond milk are the keto-friendly add-ons one can add to their drinks.
What is the difference between a low-carb and keto diet?
A low-carb diet typically restricts carbohydrates to less than 100 grams per day, while a keto diet restricts carbohydrates to less than 50 grams per day. A keto diet also emphasizes high-fat consumption and moderate protein intake.
Can I drink milk in my low-carb Starbucks drink?
Yes, you can drink milk in your low-carb Starbucks drink. However, it is important to choose a low-carb milk option, such as almond milk or soy milk.
Can I add sweeteners to my low-carb Starbucks drink?
Yes, you can add sweeteners to your low-carb Starbucks drink. However, it is important to choose a low-carb sweetener, such as stevia or erythritol.
What are the best low-carb drink options at Starbucks?
Some of the best low-carb drink options at Starbucks include brewed coffee, caffè Americano, iced tea, and sugar-free lattes made with almond milk.
How many carbs are in a typical Starbucks drink?
The number of carbs in a Starbucks drink varies depending on the type of drink and the modifications made. However, many Starbucks drinks contain a significant amount of carbohydrates, especially those made with syrups and sauces.
Can I still drink Starbucks if I have diabetes?
Yes, people with diabetes can still enjoy Starbucks drinks. However, it is important to choose low-carb options and avoid drinks made with sugary syrups and sauces. It is also important to monitor blood sugar levels and adjust insulin doses as necessary.
Bookmark this post, so there is no need to dig up carb numbers the next time you are at Starbucks. Order from this list, and enjoy delicious drinks without compromising your diet.