From the Desk of 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
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, weighing in at only 2 net carbs per ¼ cup (.5 net carb per Tbs), would make the most sense for DIRTY, LAZY, KETO — right? But what about the calories – should we be concerned about those too? Just a ¼ cup of HWC amounts to over 200 calories! That’s the caloric equivalent of eating a Snicker’s® Bar! If you enjoy Starbucks on a regular basis, the calories of HWC add up fast. 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 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 is 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 tips like these and suggestion on what menu items to order, check out my book, DIRTY, LAZY, KETO Fast Food Guide: 10 Carbs or Less. Proceeds from this book benefit our favorite charity, The Goodwill.
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