Did you know that Starbucks is the largest coffee company in the United States? That might not be surprising honestly.
What IS surprising is the amount of added sugar in a grande size Pumpkin Spice Latte. There are, in fact, 50g of total sugar in this cup. Since they don’t list added sugar on their website, it’s hard to say how much of this is truly added sugar. However, the only other source in the latte would be coming from dairy milk which is likely to be pretty minimal. So we can usually assume most of the total sugar is coming from added sugar.
To put this into perspective, the Dietary Guidelines for Americans recommends added sugar only be about 5-10% of our calories needs for the day. So for someone who needs 1600 calories per day, this comes out to 20-40g of added sugar. It can really add up when you also have to account for any other added sugars consumed throughout the day. And believe me, there are added sugars in just about everything these days.
But if you’re not ready to give it up, keep reading to learn how you can still enjoy Starbucks drinks with low sugar.
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What’s wrong with too much added sugar?
Consuming too much added sugar can ultimately lead to type 2 diabetes. Now it’s not a direct line to get to that point, so let me explain.
Added sugars are what we consider “empty calories”. That means they contain calories but really have no nutritional value. Oftentimes what happens is that we consume these empty calories but our bodies are still searching for the nutrients we need like protein and fiber. This can usually lead to eating more calories than we need in a day.
When we consume more calories than our bodies need, this can lead to weight gain. And when we gain weight, specifically around our upper abdomen, this can lead to insulin resistance. When insulin can’t work properly in our bodies, this can eventually lead to pre-diabetes and then type 2 diabetes.
So while eating too much added sugar doesn’t have a direct correlation with type 2 diabetes, it can certainly head that direction.
If you’re looking for other ways to cut back on your added sugar intake, check out one of my older blog posts for some easy food swaps.
Can I still enjoy Starbucks drinks with low sugar?
So many Americans make it a morning ritual to stop at the coffee shop on their way to work for their caffeine fix. And while I’m not suggesting they have to stop doing it for their health, there is a way we can make is just a little healthier.
Here’s what you might not realize. A Starbucks grande size (16 oz) contains 4 pumps of syrup which we established contains 50g of total sugar. If you want Starbucks drinks with low sugar, ask for only 2 pumps of syrup when ordering.
Now this might be a big change in taste. If you’re concerned about that, try cutting it back to 3 pumps to start and gradually work yourself down to 2 pumps. Your taste buds will adjust over time.
As another option for a low sugar Starbucks drink, you can choose a smaller size latte. A short (8 oz) Pumpkin Spice Latte has 25g of total sugar which is likely 2 pumps of syrup. This will change the ratio of coffee, milk, and syrup so you’ll be more likely to have the same taste you enjoy, but in a smaller quantity.
What about other Starbucks drinks?
Starbucks is not just about their coffee. If you’re ok without the caffeine buzz, they also offer tea, lemonade, and “refreshers”.
The teas do not contain any added sugar. Even the teas with lemonade added are considered a low sugar Starbucks drink as they contain about 11g for a grande size.
The “refreshers” on the other hand are about middle of the road when it comes to sugar. My suggestion here would be to opt for a smaller size.
Being healthy doesn’t have to mean giving up the foods you enjoy. That’s why I always say “nothing is off the table”. It’s just a matter of reducing your portions most of the time.
Let me help you find that balance in your diet so you can find a lifestyle that works for you while also being healthy long-term.
Struggling to keep your blood sugar in check? Check out the Blood Sugar Navigator Course and gain the tools you need to take charge of your health today!
Disclaimer: I am not endorsed, nor do I get any kickbacks from Starbucks.