You don’t have to give up your favorite coffee shop drinks to lose weight. In fact, with just a few simple swaps, you can order Starbucks drinks that are lower in sugar and calories – while still tasting amazing.
In this post, I’ll walk you through how to order any Starbucks drink for healthy weight loss, and show you some lower sugar versions of their newest spring menu items.
Starbucks Drinks That Support Healthy Weight Loss
Here are a few easy customizations you can use to lower added sugar and still enjoy your favorite drinks.
1. Order a smaller size
Even if you don’t change anything else, simply ordering a smaller size reduces the number of syrup pumps and calories automatically.
2. Ask for fewer pumps of syrup
Syrups are pure sugar. Asking for 1 or 2 pumps instead of the usual 3 or 4 cuts down on added sugar significantly.
3. Choose “light” or no whipped cream/drizzle
These toppings are delicious, but they also add sugar. Asking for “light” amounts keeps the flavor with less sugar.
4. Choose an unsweetened milk
Many plant-based milks (like almond or oat) at Starbucks are sweetened. If you can tolerate dairy, 2% or whole milk usually has no added sugar and helps with fullness.
5. Ask for “light” (or no) cold foam
Cold foam seems harmless, but it can contain added sugar. A “light” cold foam option is a great way to reduce sugar while keeping the drink fun.
6. Add a spice topping
Spices like cinnamon and pumpkin spice topping taste sweet without sugar. You can even ask for “extra” to boost flavor naturally.
Lower Sugar Starbucks Drinks – Spring Options
Here’s how to adjust this season’s new drinks so they’re more weight-loss friendly – without losing the flavor. All drinks are Grande size, and feel free to add a packet of Stevia if needed! Dairy milk is used to reduce added sugars, but switch to a non-dairy milk if that’s what you prefer.
Cherry Chai
- Regular: 440 cals → Lower Sugar: 170 cals
- Custom: 2% milk, 2 pumps chai, light cherry foam, light crunch topping
Lavender Cream Matcha
- Regular: 380 cals → Lower Sugar: 270 cals
- Custom: 2% milk, 1 pump classic syrup, 2 scoops matcha, light lavender foam
Lavender Oatmilk Latte
- Regular: 210 cals → Lower Sugar: 160 cals
- Custom: 2% milk, 2 shots blonde espresso, 1 scoop lavender powder
Lavender Crème Frappuccino
- Regular: 370 cals → Lower Sugar: 160 cals
- Custom: 2% milk, 1 pump classic syrup, 1 pump crème syrup, 1 scoop lavender powder, light whipped cream
Want More Tips for Eating Out While Losing Weight?
You don’t have to avoid restaurants or drinks to see results. I created a free Eating Out Guide to help you stay on track at any restaurant or coffee shop – while still enjoying what you eat.
