A Registered Dietitian Hacks the Starbucks Pumpkin Spice Menu
It’s that time of year again! If you’ve been counting down the days until Starbucks releases its Fall menu, you’re not alone. To help you enjoy your favorite seasonal drinks without the excess sugar, we asked Registered Dietitian Brookell White to share her top picks and simple swaps for a healthier Starbucks experience.
Brookell’s Top Picks and Healthier Modifications
Iced Apple Crisp Oatmilk Shaken Espresso
Brookell recommends this drink as it requires minimal changes to make it a healthier option. For fall flavor lovers, it’s a great pick, and with a few simple tweaks, you can reduce sugar content without compromising on taste.
Healthy Hacks:
- Reduce the Syrup: Ask for 2 pumps of apple brown sugar syrup instead of 3 in a grande size. This reduces sugar from 17g to 12g.
- Swap the Milk: Opt for unsweetened almond milk instead of oatmilk, which further cuts sugar down to 10g and calories to 70.
Order it this way:
- Grande Iced Apple Crisp Oatmilk Shaken Espresso
- 2 shots of espresso
- Unsweetened almond milk
- 2 pumps of apple brown sugar syrup
- 1 packet of Splenda (optional for added sweetness)
- Nutrition: 70 calories, 10g sugar
Pumpkin Spice Latte
The Pumpkin Spice Latte (PSL) is a quintessential fall favorite, but it can pack a sugar punch. With a few simple swaps, you can enjoy the seasonal flavor with fewer calories and less sugar.
Healthy Hacks:
- Reduce the Sauce: Order just 2 pumps of pumpkin spice sauce instead of the usual amount.
- Milk Swap: Choose unsweetened almond milk to reduce calories and sugar.
- Skip the Whipped Cream: Forgoing whipped cream saves extra calories and sugar.
Order it this way:
- Grande Pumpkin Spice Latte
- 2 shots of espresso
- Unsweetened almond milk
- 2 pumps of pumpkin spice sauce
- 1 packet of Splenda (optional for added sweetness)
- Topped with pumpkin pie spice
- No whipped cream
- Nutrition: 155 calories, 12g sugar
Embrace the Fall Vibes
While it might not be cool and crisp outside just yet, you can still enjoy the flavors of fall with a healthier twist. By making small changes, you can sip your favorites guilt-free while keeping your sugar and calorie intake in check.
