The Top 4 Diabetic-Friendly Starbucks Low-Sugar Drinks
- Starbucks offers a variety of low-sugar drink options that support healthy blood sugar control.
- Cold brew coffee, unsweetened iced teas, black coffee, and 2% milk short lattes are all sensible options.
- Drinking sugar-free beverages helps prevent spikes and supports overall diabetes health.
Although they are popular orders, popular Starbucks drinks like the Pumpkin Spice Latte and Peppermint Mocha aren't the best choices for blood sugar control. A grande (16-ounce) cup of these beverages actually contains 50 and 54 grams of sugar, respectively, which is equivalent to more than three servings of carbohydrates. For a diabetic who needs to limit their carbohydrate intake, this is high.
Even though Starbucks offers a long list of drinks with a high sugar content, there are still a number of drink options that don't have a lot of sugar in each sip. For those with diabetes looking for low-sugar Starbucks drink options, we asked Lauren Manaker, M.S., RDN, to share some of the best sips to grab that won't raise your blood sugar the next time you're in line at Starbucks.
1. Black Coffee
If you have diabetes and want to reduce your intake of sugar, a classic cup of black coffee is a straightforward order to place.
Manaker claims that "the original coffee order contains natural antioxidants and is naturally free of added sugar." "If you like your coffee black, you can still enjoy your favorite cup even if you are managing diabetes."
People who drink at least one cup of coffee a day may be less likely to develop diabetes because research suggests that coffee consumption can reduce your risk of developing the disease in the first place..1
But coffee doesn't have to be caffeinated; decaf coffee has also been associated with a decreased risk of diabetes. 2
This low-sugar Starbucks order includes both hot and iced coffees. Make sure to ask for your coffee to be unsweetened because the typical iced coffee order includes added simple syrup.
2. A quick cup of coffee
If you want something fancier or don't like drinking black coffee, Manaker recommends getting a small latte (ha!). A "short" latte weighs 8 ounces in your cup as opposed to 12 ounces, making it smaller than the typical "tall" size.
Manaker asserts that "the two ingredients that go into making a latte are milk and espresso." "Although milk naturally contains sugars, this drink does not contain added sugars."
The type of milk used in the latte does matter when it comes to blood sugar control because it contains lactose, a natural sugar found in dairy products.
The additional fat from sticking to 2% milk rather than skim could help control blood sugar levels a little better, according to Manaker. "To add a bit more taste to your drink, ask to have some cinnamon sprinkled on top."
3. Iced green tea
Not a coffee drinker but looking for something cool? Starbucks offers a variety of unsweetened iced teas, including green tea.
According to Manaker, "green tea is naturally free of added sugars and contains natural compounds that may offer unique benefits for those with type 2 diabetes."
Green tea's catechins, which are antioxidants, may help lower inflammation, regulate blood sugar, and enhance gut health..3
This iced option has a mild flavor that isn't overbearing when consumed. Feel free to add a sugar substitute, such as stevia, to your tea if it's part of your diet, Manaker advises.
If you're not a fan of green tea, Starbucks also offers black tea and Passion Tango iced tea as unsweetened tea options. In addition to being unsweetened, hot tea is a simple option to have on a chilly day when you're craving something warm and cozy.
4. Coffee that is cold-brewed
Starbucks' cold brew is a fantastic choice for people who prefer a stronger beverage if they don't like the typical iced coffee order.
According to Manaker, "cold-brew coffee has very few calories and is sugar-free." "You won't even notice the added sugars in this drink because of its delightful richness."
Once more, if you don't want to drink black coffee, you can always add a little milk, which adds fat and satiating protein, both of which are known to help control blood sugar levels.
Our Professional Opinion
Simply remembering the sugar content is the key to ordering a low-sugar beverage at Starbucks. Avoid drinks that have added sugars, usually from different syrups and sweeteners, and look for unsweetened beverages. If you want something different from your typical cup of tea or black coffee, you can order a short latte or add 2% milk, which offers fat and protein that can help keep your blood sugar from rising while you enjoy your beverage.