As I hit the milestone of fifty-something, I’ve come to appreciate the profound benefits of prioritizing weight loss in this phase of life. Cutting sugar is key to my weight loss journey as a woman over fifty. Besides that, I love coffee. Wait! Let me rephrase that. I love the coffee other people make for me. With both of these realities, I often find myself at Starbucks. This prompts me to write this blog post about Low calorie low sugar drinks at Starbucks. IGNORE the punctuation. I have my reasons for writing the term “Low calorie low sugar drinks at Starbucks” as I did. In short, it helped you find me on Google. 🙂
Anyway, as you know, beyond the aesthetic aspects, shedding excess pounds has proven to be a game-changer for my overall well-being.
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The health risks associated with carrying extra weight tend to escalate as we age, making weight loss a proactive approach to ward off potential issues such as heart disease, diabetes, and joint problems.
Not only does shedding those extra pounds reduce the strain on my body, but it also enhances my mobility, making daily activities more manageable and enjoyable.
Moreover, embarking on a weight loss journey in my forties has positively influenced my energy levels and mental clarity.
I’ve noticed a remarkable difference in my stamina and focus, allowing me to tackle the demands of both work and family life with renewed vigor.
The extra energy has translated into a more active lifestyle, making it easier to engage in exercise routines that aid in weight loss and contribute to maintaining muscle mass and bone density.
Beyond the physical benefits, achieving and maintaining a healthier weight in my forties has boosted my self-esteem and confidence, fostering a positive mindset that permeates various aspects of my life. In essence, the decision to prioritize weight loss over fifty is not just about the number on the scale; it’s a holistic investment in my health, vitality, and overall quality of life.
Sugar is the devil.
Sugar can be a significant obstacle to weight loss due to its impact on calorie intake and metabolic processes.
Firstly, sugary foods and beverages are often dense in calories but low in nutritional value, leading to an excess of empty calories in the diet.
Sources say consuming high levels of sugar can contribute to an overall caloric surplus, making it difficult for individuals (like women over 50) to maintain a calorie deficit, a fundamental aspect of weight loss.
Additionally, sugar can stimulate the release of insulin, a hormone that plays a crucial role in regulating blood sugar levels.
Elevated insulin levels can promote the storage of excess calories as fat (ask me how I know), particularly around the abdominal region. TikTok contributors talk about this insulin issue a lot. They often recommend intermittent fasting.
Well, this fat storage can hinder weight loss efforts by impeding the body’s ability to utilize stored fat for energy. Besides that, it can cause liver damage – so can sweeteners. I learned that from this article on the JAMA website.
Many studies published in reputable journals like the American Journal of Clinical Nutrition, JAMA Internal Medicine (journal of the American Medical Association), and Obesity Reviews emphasize the negative effects of high sugar consumption on weight management. Health organizations such as the World Health Organization (WHO) and the Centers for Disease Control and Prevention (CDC) often provide information on the relationship between sugar intake and weight. It will prompt you to find your low calorie low sugar drinks at Starbucks.
Sugar is like a drug.
Furthermore, the consumption of sugary foods and drinks can contribute to increased cravings and overeating. That’s why we don’t need any calories hiding in our coffee drinks, which makes low calorie low sugar drinks at Starbucks a great idea.
Sugar has been shown to influence the brain’s reward system, leading to heightened feelings of pleasure and the desire for more sweet treats.
This cycle of consumption can create an unhealthy relationship with food, making it challenging for individuals to adhere to a balanced and sustainable eating plan.
Moreover, the quick spikes and subsequent crashes in blood sugar levels associated with sugary foods can result in increased feelings of hunger and irritability, potentially leading to uncontrolled eating and making it harder for individuals to maintain a consistent and effective weight loss regimen.
Therefore, minimizing sugar intake is crucial to creating a healthier eating pattern conducive to weight loss and overall well-being.
What I do for low calorie low sugar drinks at Starbucks
Choose Your Brew:
Start with a black coffee or espresso as your base. These are naturally low in carbs and sugar. Ask the barista for ideas to make it more interesting. They have given me some great ideas before. I’ve listed a few of them below.
Cold Brew:
I’ve read cold brew is naturally sweeter and usually lower in sugar than iced coffee.
Milk Matters for your low calorie low sugar drinks at Starbucks:
If you like a little creaminess, opt for unsweetened almond milk or coconut milk. They’re lower in carbs compared to regular milk and can add a delicious flavor. Best part you don’t have to be stingy. Also, bring your own low calorie, low sugar protein drink. I like Premier Protein in my coffee. I can pour the whole thing in there and not feel guilty. It makes it creamy and delicious.
Sweet Swaps:
Steer clear of the sugar-loaded syrups. Instead, go for sugar-free options if they’re available. You can also sweeten your coffee with natural sugar substitutes like stevia or erythritol. Be careful with this stuff, though. They have side effects. As of now, I’m using Lankato monk fruit to sweeten my coffee – until I get off the sugar “drug” completely.
Flavor Boost:
Enhance the flavor without the carbs by asking them to add spices like cinnamon or nutmeg. These can give your coffee a tasty kick without the sugar rush.
Cold Brew Coolness:
If you’re a fan of iced coffee, try cold brew. It tends to be naturally sweeter, so you might not need as much sweetener. I haven’t gotten into cold coffee much but try it.
Watch Portion Sizes:
Be mindful of portion sizes when adding cream or sweeteners. A little goes a long way; you can always add more if needed. I’ve started measuring my creamer, and how little a tablespoon is is mind-blowing. Take your protein drink to Starbucks – it’s safer.
Black Coffee:
The OG. It’s simple, classic, and has zero sugar. You can go for an Americano for a milder taste. It’s not for me, but I’m trying to do black coffee because of my intermittent fasting. Ugh. I add a tiny pinch of salt to it, and it cuts the bitterness. Try it!
Espresso ideas
Café Americano with a Splash of Almond Milk:
A straightforward Americano with a touch of unsweetened almond milk for added creaminess.
Plain Old Espresso:
A concentrated shot of pure coffee goodness. Enjoy it solo or with a splash of water for an Americano.
Sparkling Water with Espresso Shot:
A trendy and refreshing choice. It’s like a coffee soda but without the sugar overload.
Espresso with a Twist of Lemon:
A shot of espresso with a twist of lemon can create a unique and refreshing low-carb option.
Iced Cascara Cold Foam Espresso:
A refreshing combination of cascara cold foam and espresso with a hint of sweetness
Espresso Con Panna (no whipped cream):
A shot of espresso with a dollop of whipped cream, but you can skip the cream for less sugar.
Espresso on the Rocks:
Keep it simple with a shot of espresso served over ice for a strong and low-sugar option.
Espresso with a Twist of Lemon:
A shot of espresso with a twist of lemon can create a unique and refreshing low-carb option.
Iced Cascara Cold Foam Espresso:
A refreshing combination of cascara cold foam and espresso with a hint of sweetness
Espresso Con Panna (no whipped cream):
An espresso shot with a whipped cream dollop, but you can skip the cream for less sugar.
Sparkling Water with Espresso Shot:
A trendy and refreshing choice. It’s like a coffee soda but without the sugar overload.
Starbucks Teas
Herbal Tea:
If you’re in the mood for something other than coffee, go for a herbal tea. They’re naturally sugar-free and can be a refreshing option. If you’re looking for something different, consider herbal teas or infusions. They are naturally free of both sugar and carbs and can be a delightful alternative.
Iced Mint Majesty Tea (unsweetened):
A cool and refreshing mint tea without any added sweeteners.
Iced Jade Citrus Mint Tea (unsweetened):
A cool and invigorating blend of citrus and mint flavors without additional sweeteners.
Iced Berry Hibiscus Tea (unsweetened):
A fruity and floral iced tea without added sugars, perfect for a refreshing sip.
Iced Citrus Green Tea (unsweetened):
Green tea with a burst of citrus flavor, best enjoyed without added sweeteners.
Iced Mango Black Tea (unsweetened):
A tropical twist on black tea with mango flavor, free from added sweeteners.
Iced Pineapple Oolong Tea (unsweetened):
A unique combination of oolong tea with pineapple flavor, best enjoyed without added sweetness.
Iced White Tea (unsweetened):
A simple and refreshing iced white tea without any added sugars.
Nitro Peach Citrus White Tea (unsweetened):
Enjoy the nitrogen-infused twist with peach and citrus flavors minus the added sweetness.
Iced Tea (Unsweetened):
A classic iced tea without added sugar can be a great low-sugar, low-calorie choice.
Black Iced Tea with a Shot of Espresso:
Combine black iced tea with a shot of espresso for a bold and refreshing low-carb beverage.
Iced Strawberry Green Tea (unsweetened):
Enjoy the fruity goodness of strawberries with green tea, minus the added sugars.
Iced Peach Citrus White Tea (unsweetened):
A refreshing blend of white tea with peach and citrus flavors, best enjoyed without added sweeteners.
Iced Hibiscus Herbal Tea (unsweetened):
A vibrant and refreshing herbal tea without any added sweeteners.
Iced Peach Green Tea (unsweetened):
A combination of green tea and peach flavor without the added sugars.
Iced Blueberry Black Tea (unsweetened):
A fruity twist on classic black tea without the added sugars.
Iced Guava White Tea (unsweetened):
It is a tropical twist on white tea with guava flavor, perfect without additional sweeteners.
Iced Pineapple Green Tea (unsweetened):
A tropical green tea with pineapple flavor, best without added sweeteners.
Iced Royal English Breakfast Tea (unsweetened):
A classic iced black tea that’s both refreshing and sugar-free
Cappuccino Time!
Cappuccino with Cinnamon:
Order a cappuccino with a sprinkle of cinnamon for flavor without the need for sugar.
Cappuccino with Unsweetened Almond Milk:
A cappuccino with the frothy goodness of almond milk can be both low-carb and satisfying.
Cappuccino with Coconut Milk (no syrup):
Enjoy a coconut milk cappuccino without additional syrup for a low-sugar frothy delight.
Cappuccino with Almond Milk (no syrup):
A classic cappuccino made with almond milk and no additional syrup for a lower-sugar option.
Cappuccino with Skim Milk (no syrup):
Opt for a cappuccino with skim milk and no additional syrup for a lighter, low-sugar choice.
Minty Mocha:
Add a drop of peppermint extract to your coffee for a refreshing and low-carb mocha flavor.
Cinnamon Coffee:
Sprinkle some cinnamon into your coffee for a flavorful kick. Cinnamon adds sweetness without any sugar and has potential health benefits too.
Yummy Macchiatos
Cinnamon Almond Milk Macchiato (no caramel drizzle):
Customize your macchiato by choosing almond milk, adding a dash of cinnamon, and skipping the caramel drizzle.
Espresso Macchiato with Coconut Milk (no caramel drizzle):
Customize your espresso macchiato with coconut milk and skip the caramel drizzle for a less sweet version.
Skinny Caramel Macchiato:
Request a “skinny” version with non-fat milk and sugar-free caramel syrup for a lower-calorie option.
Espresso Macchiato:
A shot of espresso with just a touch of foam for a strong and simple coffee experience.
Coconut Milk Mocha Macchiato (no caramel drizzle):
Customize your mocha macchiato with coconut milk and skip the caramel drizzle for a reduced-sugar treat.
Latte Love
London Fog Tea Latte with Coconut Milk (no syrup):
Earl Grey tea with coconut milk and no added syrup for a subtly sweet and aromatic option.
Caramelized Honey Latte (request less caramelized honey drizzle):
Opt for less caramelized honey drizzle to reduce the overall sugar content in this flavorful latte.
Cinnamon Dolce Latte with Soy Milk (no whipped cream):
Opt for soy milk, skip the whipped cream, and enjoy the cinnamon dolce flavor without excessive sugar.
Iced Green Tea Latte with Coconut Milk (no syrup):
Enjoy the matcha goodness with coconut milk and no additional syrup for a lower-sugar choice.
Matcha Green Tea Latte with Almond Milk (no sweetener):
Enjoy the vibrant flavor of matcha with almond milk and no added sweetener for a lower-sugar treat.
Flat White milk drinks
Flat White with Oat Milk (no vanilla syrup unless you do sugar-free vanilla syrup):
Choose oat milk for your flat white, and skip the vanilla syrup for a low-sugar, creamy delight.
Almond Milk Honey Flat White (request less honey):
Customize the Almond Milk Honey Flat White by asking for less honey to reduce the overall sugar content.
Flat White with Soy Milk:
Opt for a flat white with soy milk to reduce sugar while still enjoying a velvety coffee.
Various other drinks
Nitro Cold Brew with a Splash of Milk:
Nitro cold brew is naturally sweet, and a splash of your preferred milk adds creaminess without extra sugar.
Iced Pineapple Matcha Drink (unsweetened):
A tropical twist on matcha with a hint of pineapple, best enjoyed without added sweeteners.
Iced Passion Tango Tea Lemonade (unsweetened):
A vibrant and fruity iced tea lemonade without added sweeteners.
Cold Foam Cold Brew with Almond Milk (no sweet cream):
Customize your cold brew with almond milk and skip the sweet cream for a creamy, low-sugar treat.
Caffè Misto with Soy Milk:
A misto made with soy milk for a creamy coffee option with reduced sugar.
Iced Golden Ginger Drink (unsweetened):
A refreshing and spicy iced drink with ginger and turmeric flavors, best without added sweeteners.
Cascara Cold Brew:
Cold brew coffee infused with cascara syrup, but you can request it with fewer pumps for less sweetness.
White Tea Lemonade (unsweetened):
A light and citrusy white tea lemonade without added sugars.
Cold Brew with a Splash of Half-and-Half:
Keep it simple with cold brew and a splash of half-and-half for a creamy and low-sugar option.
Iced Lavender Lemonade (unsweetened):
A floral and citrusy iced drink without added sweeteners.
Vanilla Extract:
A drop or two of pure vanilla extract can bring a subtle sweetness and depth to your coffee.
Unsweetened Cocoa Powder:
If you enjoy a mocha-like flavor, try adding unsweetened cocoa powder. It imparts a chocolatey taste without the added sugar.
Nutmeg:
Grate a bit of nutmeg into your coffee for a sweet and nutty flavor. It works well with a variety of coffee styles.
Coconut Oil or MCT Oil:
For a different kind of richness, consider adding a small amount of coconut oil or MCT oil. It contributes a creamy texture without sweetness.
Almond Extract:
A drop of almond extract can add a subtle nutty sweetness to your coffee.
Cardamom:
This spice has a unique, sweet, and citrusy flavor. Add a pinch of ground cardamom for an exotic twist to your coffee.
Other Spices for your low calorie low sugar drinks at Starbucks:
You may have to take them with you, but get creative and experiment with other spices like ginger, cloves, or even a tiny pinch of salt to enhance the overall flavor profile of your coffee.
Chicory Coffee:
Chicory coffee has a natural sweetness and is often used as a coffee substitute or additive to reduce the need for sugar. Chicory has a unique and distinct taste that can be described as bitter, earthy, and slightly nutty. It’s often used as a coffee substitute or additive to coffee blends.
Hazelnut Extract:
A drop or two of hazelnut extract can impart a delightful, nutty sweetness to your coffee.
Peppermint Extract:
For a refreshing twist, add a drop of peppermint extract to your coffee without the added sugar.
Unsweetened Applesauce:
While unconventional, a small spoonful of unsweetened applesauce can add a touch of natural sweetness.
Protein Powder:
Choose a flavored protein powder, like vanilla or chocolate, to add sweetness and a protein boost to your coffee.
Lavender Syrup (Sugar-Free):
Sugar-free lavender syrup can provide a floral sweetness to your coffee without the added sugars. My colleague at work turned me on to this, and it is soooo good!
Unsweetened Whipped Cream:
For a creamy, indulgent treat, top your coffee with a dollop of unsweetened whipped cream.
Rosewater:
A drop of edible rosewater can impart a subtle, fragrant sweetness to your coffee.
Chia Seeds:
Stir in chia seeds for a unique texture and a touch of natural sweetness without added sugar.
Café Misto with Almond Milk (no syrup):
A Café Misto made with almond milk and without added syrup for a lighter option.
Iced Guava Passionfruit Drink (unsweetened):
A tropical and fruity iced drink without the extra sugars.
Iced Mango Dragonfruit Refresher (unsweetened):
The vibrant and tropical Mango Dragonfruit Refresher, but without the added sweeteners.
My last thought…
As you plan for your low calorie low sugar drinks at Starbucks. Remember, Starbucks is open to customization, so feel free to adjust these options based on your preferences for an even lower-sugar coffee experience! Don’t feel bad about taking your own things with you to create a low calorie low sugar drinks at Starbucks.
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