by Bill Laska
When I was researching low-carb options for the DIRTY, LAZY, KETO Fast Food Guide, I was shocked at the amount of sugar hiding in our favorite drinks. Some of the most popular coffee drinks contain more carbs than a full-size Snicker’s bar! 
Is your favorite drink on my “worst offender” list?
- Cinnamon Roll Frappuccino Blended Coffee Grande 2% milk (with whipped cream), 84g net carbs
- Matcha Green Tea Crème Frappuccino Grande 2% milk (with whipped cream), 67g net carbs
- Java Chip Frappuccino Blended Coffee Grande 2% milk (with whipped cream), 70g net carbs
- Pumpkin Spice Latte Grande 2% milk, 52g net carbs
- Iced White Chocolate Mocha Grande 2% milk, 50g net carbs
- Hot Chocolate Grande 2% milk (with whipped cream), 46g net carbs
- Chai Latte Grande 2% milk, 45g net carbs
- Vanilla Latte Grande 2% milk, 37g net carbs
- Pink Drink Grande coconut milk, 25 net carbs
- Iced Caramel Macchiato Grande, 21g net carbs
DIRTY, LAZY, KETO Starbucks Recommendations – 10 Carbs or Less! Ideas from the DIRTY, LAZY, KETO Fast Food Guide
Were you surprised about any of these? From my observation, Starbucks is often the culprit behind a keto weight loss stall. Even if you aren’t ordering something obviously full of sugar, like a Frappuccino™, a “keto-friendly” coffee can still wreak havoc on your diet.
Most people assume that ordering coffee with heavy whipped cream (HWC) and a sugar-free sweetener is your best bet. Heavy whipped cream (.5 grams of net carb per tablespoon) would make the most sense for DIRTY, LAZY, KETO — right? But is the barrister measuring “just a serving”? I don’t think so! A heavy pour of cream goes way beyond a tablespoon. This is one ingredient that is easy to overdo. Counting only net carbs is effective for weight loss, but only when those carbs are spent judiciously.
Heavy whipped cream packs a strong punch in small amounts. A little dab will do ya! Unfortunately, Starbucks baristas often pour the cream with a heavy hand. They want your drink to taste great, and as a result, might be overly generous when adding cream to your coffee drink. Some strategies to control the amount of cream in your coffee include:
- Ask for the HWC in a separate cup, allowing you more control over how much to add to your coffee
- Specify how much HWC you’d like in your drink, for example, “One tablespoon”
- For hot drinks, request that the cream be steamed with an equal amount of water to stretch it even further
- Mix it up by ordering a tea, instead of coffee
If you’d like more Starbucks coffee tips like these and suggestions on what menu items to order, check out DIRTY, LAZY, KETO Fast Food Guide: 10 Carbs or Less. It’s FREE to download with Kindle Unlimited. Paperback proceeds from this book benefit our favorite charity, The Goodwill.
Related Keto Starbucks Posts:
Lazy Keto Breakfast ideas
Keto Pumpkin Spice Latte Recipe
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