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Top 5 Fall Starbucks Drinks for Insulin Resistance

The air is getting cool and crisp, all the autumn decor is out at Target, and fall is on it's way, which means fall Starbucks drinks are coming out! You just can't beat a cozy pumpkin spice latte.

These drinks are fun and so tasty, but they can be loaded with sugar which is not great for insulin resistance. Many of these drinks contain more than the daily recommended amount of added sugar. For example, a 16-ounce Pumpkin Spice Latte has 50 grams of sugar! To give you some perspective, the American Heart Association recommended no more than six teaspoons (25 grams) of added sugar a day.

If you have insulin resistance, you may think these fall drinks are off limits, but I'm here to say you can enjoy fall Starbucks drinks. With a little bit of tweaking, you can enjoy the fun without a spike in blood sugar!

An easy way to calculate how much sugar is in your drinks is the number of pumps of syrup. At Starbucks, a Venti (20 ounces) has five pumps, a Grande (16 ounces) has four pumps, and a Tall (12 ounces) has three pumps. One pump of syrup adds around 7.5 grams of sugar, so either ask for half the amount of pumps or specify how many pumps you want.

Here are the top five fall drink "recipes" you can order the next time you're at Starbucks! All these recipes are Grande size.

1. Pumpkin Spice Latte

The Pumpkin Spice Latte is a classic! There's something special about that sweet, spicy, cozy cup of goodness. This reduced sugar version is just as delicious, without the negative side effects.

How to Order:

Order a Grande Pumpkin Spice Latte with almond milk, no whip cream, and just two pumps of vanilla syrup.

Dairy-free | 23 grams sugar

2. Pumpkin Cream Cold Brew

A regular Grande Pumpkin Cream Cold Brew has a whopping 30 grams of sugar in it! An easy way to cut the sugar is to skip the vanilla syrup in the coffee and halve the pumpkin syrup in the cold foam. Again, still very delicious, but a lot less sugar.

How to Order:

Order a Grande cold brew with NO vanilla syrup and only 1 pump pumpkin syrup in the cold foam.

Contains Dairy | 7.5 grams sugar

3. Apple Crisp Americano

If you love apple pie, you will love the new apple-inspired drinks at Starbucks! The Apple Crisp Macchiato sounds delicious, but has 46 grams of sugar! To make it more insulin resistance friendly, try an Apple Crisp Americano, which has only 10 grams of sugar!

How to Order:

Ask for a Grande iced americano with one pump of apple syrup, a splash of half and half or whatever milk you’d like (can be non-dairy milk), and cinnamon powder on top. Add stevia to your desired sweetness.

Recipe by: Alex Moe

Can be dairy-free | 10 grams sugar

4. Sweet Cream Cold Brew

Not necessarily a fall drink, but a delicious one all year round. The regular Grande Vanilla Sweet Cream Cold Brew isn't terribly high in sugar compared to other drinks (14 grams). However, if you can lower the sugar, why not?! This Sweet Cream Cold Brew recipe halves the sugar and is just as delicious.

How to Order:

Ask for a Grande Cold Brew with 3 stevia packets and a tiny splash of sweet cream or any milk you'd like (can be non-dairy milk).

Recipe by: Alex Moe

Can be dairy-free | 4 grams sugar

5. Caramel Mocha Cold Brew

Is there a better combination than caramel and chocolate? This recipe brings together these delicious flavors without making an overly sweet drink.

How to Order:

Ask for a Grande Cold Brew with one pump of caramel syrup, one pump of mocha, and a splash of half and half or sweet cream (or any non-dairy milk).

Recipe by: Alex Moe

Can be dairy-free | 11 gram sugar

I hope you enjoy these recipes! Let me know if you give them a try and make sure to tag me on Instagram @emilycorneliusnutrition.


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