Dietitian Shares How She’d Modify Starbucks’ New Fall Menu Drinks

In case you haven’t heard, the Starbucks’s new Fall Menu drinks are back for another year! Bringing back old favorites and new additions, the drink line-up this year features familiar fall flavors like pumpkin and pecan. Mixed with classic Starbucks offerings like chai lattes and cold brew, there’s plenty of options to choose from next time you hit the drive-thru. 

MyFitnessPal asked registered dietitian Denise Hernandez for her tips in modifying the menu to help keep you on track with your health and wellness goals while enjoying the many great options Starbucks has to offer. 

How To Modify Any Starbucks Drinks To Fit Your Goals

Often, when we order coffee at a coffee shop or a chain, we aren’t always focused on the exact nutritional details of our favorite drinks. “It is important for consumers to be aware of the ingredients in their favorite coffee drinks,” Hernandez says. “Calories, fat and sugar amounts can add up with the different syrups and flavors we add to these beverages.”

While you consider which new drink to try, Hernandez advises to keep these general tips in mind next time you order:

1. Control portion sizes. “Simply going down a size can reduce calories, fat and sugar.”
2. Reduce sugar content. “Lower sugar modifications prevent high blood sugar and high triglycerides.”
3. Choose lower-fat or non-dairy milk options. “Almond milk is the best option if one is trying to cut back on fat. Soy milk is for those who want a non-dairy option due to lactose intolerance but would still like some protein. Oat milk is also a good non-dairy option for those with lactose intolerance, but the calories and natural sugar content can be higher.”
4. Ask for fewer pumps of syrups or use sugar-free alternatives. “Requesting fewer pumps allows for a decrease in calories and sugar. For example, 4 pumps of pumpkin spice syrup go into a Grande Pumpkin Spice Latte, coming out to 390 calories, while only 2 pumps reduce the calories to 300.”
5. Skip whipped cream or other high-calorie toppings. “This will lower fat content which helps prevent cardiovascular disease. If you’re keen on adding a little extra something to your drink, go for a spice like cinnamon or nutmeg. If you really desire a regular topping, ask for a lighter serving.”

Tips To Modify Starbucks’ New Fall Menu Drinks

These seasonal drinks are only available for a limited turn, so enjoy them! But if you’re drinking them more often than not, find your drink-of-choice below and consider Hernandez’s modifications, all of which will reduce the total amount of calories, sugar, and fat in your drink! 

Pumpkin Cream Cold Brew

For a grande size, you’re drinking 250 calories, 12 g fat, 31 g carb, 31 g sugar, and 3 g protein.

“Ask for 2 pumps of sugar-free vanilla syrup and light pumpkin cream,” suggests Hernandez. That swap can cut the fat in half and bring the calories down to approximately 130. With that change, the carbs will be lower, too–about 25.5 grams.

Find more nutrition information here. 

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Pumpkin Spice Latte

For a grande size, you’re drinking 390 calories, 14 g fat, 52 g carb, 50 g sugar, and 14 g protein.

Hernandez’s tip? Ask for only 2 pumps of pumpkin spice sauce, nonfat milk, and no whipped cream. That changes the nutrition picture to 211 calories and 36.6 g carbs while still holding on to 9.4 g protein. 

Find more nutrition information here. 

Iced Pumpkin Spice Latte

For a grande size, you’re drinking 370 calories, 16 g fat, 47 g carb, 45 g sugar, and 11 g protein.

If this is your drink, Hernandez’s advice is simple: “Switch the grande size for the tall size.” That will bring calories down to 201 and carbs down to 35.6.

Find more nutrition information here. 

Pecan Oatmilk Cortado

For this one you’re drinking 120 calories, 3.5 g fat, 22 g carb, 13 g sugar, and 1 g protein.

Cortado fans, you’re in luck. If this is your fall favorite, Hernandez has no notes. Enjoy as-is! 

Find more nutrition information here. 

The Bottom Line: Balance Health With Taste

We get it: there’s nothing better in the fall than diving into the warm, cozy flavors that make it such a special time of the year. It can be tough to balance getting in all your fall favorites with your own personal nutrition goals or fitness journey. But, it’s possible to have the best of both worlds. 

“Always ask the coffee shop what low calorie, low fat or low sugar/sugar-free options are available for the drink of your choice. Several of the sugar free options are just as tasty as their regular counterparts!” Hernandez advises. 

She’s also looking forward to getting a taste of the Starbuck’s new fall menu drinks. “I’m most excited to try the pumpkin cream cold brew,” she says. “I love pumpkin spiced flavors, however, since my local weather doesn’t start to cool down until late Fall, a cold brewed option is just right up my alley!” Choosing the option that fits her needs doesn’t have to be a chore, sometimes it’s as simple as choosing hot or iced! 

Next time you pop into Starbucks, keep these tips in mind—you have so many options at your disposal! Small changes don’t take away from big flavors. Make the most out of fall favorites, and enjoy every sip knowing you’re getting the best option for you and your goals. 

The post Dietitian Shares How She’d Modify Starbucks’ New Fall Menu Drinks appeared first on MyFitnessPal Blog.