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Best Low Carb Starbucks Drinks to Enjoy

If you want to enjoy low carb Starbucks drinks without all the sugar, good for you! I avoided knowing the truth about my favorite Starbucks drinks for years. 😔

Audio Article –  Best Low Carb Starbucks Drinks:


Have you ever consumed a favorite food and said or thought, “I don’t want to know what’s in it”? You know that will negatively impact your enjoyment. Most of us have said things like this at some point or another:

“I know I shouldn’t, but…”

Just one won’t hurt.”

“I earned this treat.”


At some point we all get to that place when we can’t not know… we can’t live in ignorance because our body and health is showing the consequences of our choices. When we know something is bad for us… really bad for us, it’s easier to make other—better—decisions.

We make excuses, until we can’t any more. Then we’re ready to be honest with ourselves.
~LeAura Alderson,

At some point we all get to that place when we can't not know... we can't live in ignorance because our body and health is showing the consequences of our choices. When we know something is bad for us... really bad for us, it's easier to make other—better—decisions.  #health #starbucks #lowcarb #honest


Truth or Consequences

My favorite Starbucks java chip venti frappuccino contains 22 teaspoons of sugar. That’s 7.3 tablespoons! 😱

When would I ever sit there and dollop 22 teaspoons of sugar into one drink… and then drink it? Not. Ever. So how could I continue drinking them, now that I know? I didn’t.  I couldn’t.

I finally gave up my frapp habit. It was hard, because whenever you have sugar regularly, there’s also an addiction and withdrawal factor.  But the most helpful thing was to substitute with things I also love but that are healthy instead of detrimental to health. I call that “cravings redirect” or “food aikido“. Another term is reframing, and it really works.

Starbucks is Not Hiding the Truth

Most Starbucks have calorie information right on their menu board. There’s even a fantastic Starbucks nutrition calculator on their website that makes it very easy to find all the information on all their drinks and standard food selections. Or, you can just Google the name of your drink of choice and ‘carbs’ or ‘nutrition’.1)

Starbucks is not the villain. This is not about accusations and blame.

This is about making the choices that are right for you… and about “voting with your wallet”.

Starbucks has simply been serving us what we’ve wanted… what we’re buying. Now that we’re demanding healthier options, they’re responding.
~LeAura Alderson,

Starbucks is Evolving… and Listening

Indications are good that Starbucks is trying to include some more health conscious selections. For example, Starbucks is testing a reduced sugar frappuccino with 25% less sugar in select markets this year, 2018. They’ve also come up with a protein frappuccino and other healthier options.

Starbucks’ Healthier Offerings

  • Refreshers
  • Protein drinks
  • Almond milk
  • Coconut milk
  • Healthier Food Snacks
    • fruit
    • yogurt
    • oatmeal
    • organic bars
    • veggie chips
    • green juices

Just check the carbs and sugars in whatever you choose.

Ignorance is not Bliss!

I’m embarrassed to admit that for years, I enjoyed weekly—sometimes several times weekly… okay, even daily—venti Starbucks treats. I knew they were bad, but I had worked hard, exercised hard, and had “earned it”. I ate healthy with everything else, so the Starbucks drinks were my one regular treat.

It used to be venti chai with soy milk, until I discovered that soy was wrecking my hormones and increasingly causing bad allergic reactions.

I had an allergy test done and it did not show I was allergic to soy, yet when I added or omitted soy in my diet, the results were obvious. So if you’re struggling with issues, be sure to check and cross check and never assume the first results are the answer.

For more on soy issues, you may want to check out this article (especially for men), or this one.

Knowledge is Empowering

It’s funny how we can keep on doing something we know we probably shouldn’t. But here’s the thing, not knowing doesn’t change the truth. And doing what we know we shouldn’t never makes us feel good about ourselves. Never.

When I finally looked at the amount of sugar in my favorite large frappuccinos, I could no longer keep on drinking them: 22 teaspoons sugar in one venti frapp!!!

You wouldn’t spoon 22 teaspoons of sugar into one large mug of coffee at home, right? But one venti frapp contains just that.

Low Carb Starbucks

So what are the best low carb drink options at Starbucks? True low carb is generally identified as meaning less than 10 grams of carbs per serving.

It’s important to remember that most drink carbs are not nutrient carbs such as you would get from foods containing carbs. In other words, most drink carbs, except for smoothies made with whole fruit, are mostly empty sugar carbs that spike your insulin and then leave you in a flash for a crash.

When you’re on a low carb diet, you want to be sure to get most of your carbs. Healthy sources assimilate more slowly in your body and contain nutrients your body needs.2)

Low Carb Starbucks Drinks

low carb starbucks, low carb drinks, low carb coffee

For some helpful Starbucks’ healthy drink hacks, you may enjoy this article by Eat This, Not That, but first check out our “Food Aikido” article.

Never easy… always worth it!

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