Unless you live in Australia, you probably are aware that it’s finally fall (arguably the best season of the year but we can argue that at a later time). Fall is the start of people pulling out their best boot & sweater combinations, using Halloween candy as snacks for low blood sugar, and screaming out “PUMPKIN SPICE PLEASE’ at random times throughout the day.
Luckily, Starbucks also allows you to feel right at home with the fall season (no matter how hot or cold it still is outside). With my everlasting dislike of counting carbohydrates in mind, I’ve put together a few of my favorite low-carb fall Starbucks beverages. Temperatures here still get up to 75 degrees every day so I’ve included both hot and iced options, in case you also feel my ‘hot drink + hot weather isn’t fun’ pain.
Just a few notes – All options below are ordered as a Venti (but use your personal preference on stevias and pumps, etc. I am clearly a stevia lady, but if you prefer unsweetened, go without). All nutrition facts were pulled directly from the Starbucks website. (For a Venti, Starbucks says their almond milk is 2g of carbohydrates, and their coconut milk is 3g. Additionally, I calculated chai, pumpkin, and maple grams by working backward from the total number of carbohydrates, subtracting the milk grams, and dividing by the 6 pumps/shots for a Vente, and multiplying by how many pumps I ask for) (I also realize there’s an easier way to go about that calculation but gimme a break ok being diabetic is hard enough)
My Free Option: Comfort Wellness Tea
It’s flu season! What better way to celebrate your inevitable sickness than with a nice blend of warm healing herbs and spices (chamomile, lemon, ginger, fennel, licorice root, and soothing mint). Tea bags are fun because they don’t have carbohydrates and can’t actively ruin your day unless you spill on yourself.
How to Order:
- Vente Comfort Wellness Hot Tea
- Stevia if you like it a lil sweet
- Total: 0g of carbohydrates
My Go-To: Pumpkin Iced Coffee
I can’t tell you how many times I have ordered this in the past month. It’s like if a pumpkin spice latte was in the other room just whispering to you. It’s the perfect soft touch of fall that will capture the holiday spirit without making you feel like you are bathing in a literal pumpkin.
How to order:
- Vente Iced Cofee (or cold brew, do you)
- Almond Milk
- 2 Stevias (Optional)
- One pump of pumpkin (7g per pump)
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- Sidenote: They call it ‘pumpkin sauce’ and I just personally feel so uncomfortable by that
- Cinnamon on top
- Total: 9g of carbohydrates
My Wake Up Call: Maple Pecan Blonde Americano
For everyone who could go without pumpkin for at least a day, say hello to its hip second cousin, maple (weird family tree). Maple is a great flavor to still keep your fall spirit cozy, without giving you full pumpkin burnout. This option is also good if you just need something stronger in the morning. Maybe even add some more shots to it if you’re having a rough day.
How to order:
- Vente blonde americano (Iced or Hot – your call)
- Almond milk
- 2 Stevias
- 2 pumps of maple pecan syrup (7g per pump)
- Optional: 1 or 2 pumps of sugar free vanilla if you like it a little sweeter or want to replace the Stevias
- Total: 16g of carbohydrates
My Splurge: Pumpkin Chai
A spooky twist on the classic chai. This is a good festive option for those who don’t drink coffee! Or you can even go one step further and make it a Dirty Pumpkin Chai by adding shots of espresso. Honestly, it’s not an extremely low carb option, but it sure is better than the full pump/regular carb order and you deserve it.
How to order:
- Vente Chai Tea Latte (Iced or Hot – your call)
- 2 Pumps of Chai (8g per pump)
- Almond Milk
- 1 pump of pumpkin (7g per pump)
- Cinnamon on top
- Optional: 2 shots of espresso
- Total: 25g of carbohydrates
I hope these drinks make you feel like you’re jumping in crunchy fall leaves or pulling all of your fall sweaters out of your “winter clothes” box in your closet. I hope your blood sugars thank you and your diabetes is happy because you ordered one of my favorites above.
If you have your own low carb option to popular Starbucks drinks, let me know!
– Ariana
