As the crisp autumn air rustles red and golden canopies of leaves and scarves
become a daily staple, I remember why I wish every season was fall. Alright, so this
may not completely apply here in New Orleans (does spanish moss even change
color?!), but this air is definitely crisp compared to September’s saturating humidity.
Another reason year-round fall makes my wish list is the spice-infused food and drink associated with this time of year. Starbucks understands my obsession and happily caters to it with plentiful drink options. However, most of these concoctions fall into the indulgence category and imbibing them regularly can quickly derail a healthy lifestyle.
Luckily, Starbucks does offer swaps that make your specialty drink a little easier on the waistline. I’ve used the Online Starbucks Nutrition Guide to gauge just how easy it is to cut calories, fat and sugar from your coffee fix, while still enjoying Starbucks’ fall-inspired menu.
Pumpkin Spice Latte:
This delicious fall beverage is a combination of espresso, pumpkin-flavored syrup
and steamed milk. Usually, this drink is made with 2% milk and whipped cream.
Here’s what you’re gulping down in a Grande (medium, 16 oz):
• Calories: 380
• Fat: 13g (20% DV) with 8g saturated (40% DV)
• Sugar: 49g
• Caffeine: 150mg
If you’re like me and can’t fathom a fall without pumpkin everything, never fear!
There are some easy swaps that lower this drink’s score on the guilt-o-meter.
1. Switch to non-fat milk: drop 50 calories and halve the fat while
intaking an additional 5% DV of both calcium and Vitamin A.
2. Lose the whipped cream: slash another 70 calories and the
remainder of fat. This also reduces cholesterol.
3. Opt for sugar-free pumpkin-flavored syrup: going sugar-free can
save you from massive blood-sugar spikes (and make your pancreas
love you forever).
Caramel Apple Spice:
Starbucks’ version of apple cider is made with freshly pressed apple juice that is mixed with cinnamon syrup and topped with whipped cream and drizzled with caramel.
A Grande will set you back:
• Calories: 380
• Fat: 8g (12% DV) with 4.5g saturated (22% DV)
• Sugar: 68g
• Caffeine: 0mg
Here’s the bad news: besides forgoing the whipped cream and caramel drizzle, there’s not much that can be done to bring this fall favorite up to healthy par. The main culprit is the cinnamon syrup, which adds loads of unnecessary sugar. The good news is that with a little creativity and the kids’ menu, you can enjoy a
healthier apple cider alternative.
Order a Steamed Apple Juice from the kids’ menu and you’ll slash 270 calories, 43g of sugar and all of the fat. Then head over to the milk/sugar station and add your own cinnamon! This gives you more control over the flavor of your drink and brings you back to the basics of apple cider in its purest form.
These types of switches can be used to make most of Starbucks’ signature beverages a little better for you, while still treating yourself. Additionally, downsizing to a tall (12 oz) or the little-known cup size of “short” (8 oz) can make it easier to integrate your favorite drink into your healthy lifestyle.
In the spirit of all things autumn, I hope you can find a much-deserved nugget of time this week or weekend to grab a scarf and take a leisurely walk to your local Starbucks to enjoy your very own taste of fall.