Starbucks didn’t invent the caffeinated calorific drink — the Viennese drank espressos topped with whipped cream, or Einspänner, centuries ago — but they certainly perfected the idea.
But somewhere between wannabe 600-calorie milkshakes and fruit drinks ready for social consumption, so often containing more sugar per cup than some of us should consume in a day, the original Starbucks – the one where people were going to drink better coffee, of course. at the time – remains.
So what to order when you’re trying to keep your sugar and fat levels low, but don’t want to be super boring?
Black coffee or tea is fine, but you can have it at home. That’s why Real Simple asked a handful of dietitians to tap into the healthiest and most interesting drinks on the Starbucks menu.
Here are the results – sorry, not a single Frapp made the list! — plus tips on how to order, courtesy of the experts: Marissa Meshulam, MS, RD, CDN, registered dietitian nutritionist and founder of MPM Nutrition, and Kristen Carli, MS, RD, registered dietitian nutritionist and founder of Camelback Nutrition Wellness.
Nutrition information is based on ordering a large drink.
The healthiest drinks at Starbucks
American Coffee
Because when you want a healthy dose of caffeine with almost nothing else, this espresso and brewed water combination gets a big thumbs up from Carli and Meshulam, who praise the “value for money” of the beverage.
Cappuccino
Unlike a latte, a well-made cappuccino should give you just enough milk to give your espresso a nice, subtle touch of natural sweetness, Carli said. The foam cap makes it a richer experience, without any added sugar. You’ll get 140 calories with this one, plus a nice 9 grams of protein.
Shaken Espresso with Oat Milk and Iced Brown Sugar
Yes, you can go further – and satisfy your sweet tooth – without overdoing it with sugar. Best of all, as Carli points out, this drink tastes a lot sweeter than some drinks on the Starbucks menu, thanks to all that oat milk, brown sugar, and cinnamon. For example, an Espresso Frappuccino contains 42 grams of sugar. This little darling? Only 12 grams. That, and as much caffeine as an Americano.
Cold brewed vanilla sweet cream
Here’s another one you’d think was off-limits if you cut back, but again, you get a ton of flavor and sweetness, without consuming more than 14 grams of sugar. Ideal for those who prefer the taste of cold brew to espresso.
Glazed flat white
Did you even know that was an option? Think cappuccino, but make it Australian. Again, Carli points out, you get a nice, subtle sweetness from this steamed milk, but only 8 grams of sugar.
Majesty Mint Herbal Tea
So this one is a bit obvious, sure, but if you haven’t tried it, you don’t know what you’re missing: The blend of peppermint, spearmint, and lemon verbena can be a tonic after a long and tiring day. Opt for this one when you want a hot drink but don’t need an energy boost, says Meshulam. It’s also an excellent digestive aid after a big dinner. Or lunch, if you go home and take a nap, no judgment.
Green tea
“Green tea is a wonderful way to get a hint of caffeine without the jitters associated with coffee,” Meshulam said. This is due to L-theanine, which softens the effect of caffeine, she points out, although there are only 25 milligrams in a large cup to start. Of course, green tea also happens to be one of the healthiest drinks in the world, packed with good-for-you antioxidants. In summer, if you’re craving something sweet, ice your tea and ask for some lemonade, rather than opting for other sugars, Meshulam suggests.
How to Make Any Starbucks Drink Healthier
Don’t we love to personalize? Of course we do. And technically, pros say, almost any drink on the menu can instantly become healthier with just a few clicks on the app.
Take your favorite order and evaluate: how could you change it now and save calories for later?
Focus on the following, professionals suggest, to help improve your health:
- Milk For less saturated fat, ditch whole milk and opt for fat-free or plant-based milk, suggests Carli.
- Sweeteners Ask for fewer pumps of syrup – you might be surprised how much you can live without. Try ordering one less pump each visit and see how low you can go.
- Toppings Do we need the whipped cream, the caramel at the bottom, the drizzle on top? (Want and need are two different things.)
- Size Try to reduce the consumption of fat and sugar. If you’re worried about less success, just add a shot of espresso.
And while both experts were eager to say that sugar shaming is bad, it’s also worth asking whether a Starbucks drink is really what you want when cravings strike, according to Meshulam, who points out that sugar is more satisfying when you chew it. rather than drinking it.
In other words, one cookie can satisfy more than a Cookies & Cream Frappuccino.
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