Low Carb / Keto Starbucks Drinks Iced Coffee & Iced Teas!

Low Carb / Keto Starbucks Drinks Iced Coffee & Iced Teas!

July 24, 2019 100 By William Morgan


(exciting music)
– Hey, munchies, welcome to
the channel if you’re new.
For a lot of us, summer is near,
and it’s warming up by the
day, so it’s about time
that I head to Starbucks craving
cold drinks instead of hot.
Today I’m gonna share
some low-carb options
that you can get at Starbucks
that are cold drinks.
We won’t focus on hot
today but let me know
if you want that video made.
These all have less than 10 grams
of carbs and/or sugar per drink,
and I’ve got a free PDF
that you can download
in the description that shares the drinks
and what to ask for, so you don’t need to
take notes while watching.
Let’s keep in mind, this 10
grams number is arbitrary.
There aren’t really rules
for low-carb or keto
because everyone’s tolerance
is going to be different,
but I had to choose a number
to make the video so I picked 10.
You should choose what suits your needs.
I talk more about low-carb lifestyles
and carb tolerances in my keto 101 video,
and I do some crazy sugar
comparisons in this video
because 10 grams of sugar
might be more or less
than you really think, so
check them out using the links
in the description if you’d like.
First let’s talk about
Starbucks iced coffee.
Now many don’t realize that by default
the iced coffee at Starbucks
includes the classic syrup.
So a venti or 20 ounce black iced coffee
contains six pumps of that syrup,
which is 30 grams of sugar.
So, if you ask for a black iced
coffee, that’s what you get.
If you don’t want the sugar,
you must request that it is unsweetened.
Ask for no sweetener
or syrup if you want it
to not contain sugar or carbs.
The Starbucks cold brew is not sweetened,
so if you get an iced black cold brew,
it won’t cost you any sugar
or carbs unless you add milk.
Same goes for the iced caffe Americano.
As is, it’s just espresso, ice and water,
so you’re safe on carbs and sugar
regardless of the size.
The iced tea is also sweetened.
A venti Teavana shaken iced black tea
contains 16 grams of sugar.
Now, you’d need to specifically
request unsweetened
to avoid sugar for the iced teas.
More on those in a minute.
What if you like iced coffee with milk?
Let’s spend a second talking
about our options at Starbucks.
Coconut milk is a common
low-carb favorite,
but the one at Starbucks
does have added sugar.
Actually, every nondairy
milk has added sugar,
at least in the US.
Some locations can carry
almond milk without sugar,
but not all.
The coconut milk is 80 calories,
five grams of fat, and eight
grams of sugar in one cup.
So, if you’re adding a
splash it could just be
a few grams of sugar.
Like when you get a venti
iced coffee unsweetened,
or an iced cold brew with coconut milk.
But, if you’re getting
something milk-based
like a venti iced latte with coconut milk,
it’s gonna be 11 grams of sugar.
If you get it as a grande however,
it goes down to eight grams of sugar.
To keep sugar and carbs down though,
the better option at
Starbucks is the almond milk.
It’s 60 calories per cup
with four grams of fat,
five grams of carbs,
three of which are sugar,
and two grams of protein.
That means you can get
a venti iced caffe latte
with almond milk for 100
calories and five grams of sugar,
or a grande for three grams.
Other iced coffee drinks that work.
An iced flat white.
A grande with coconut milk
is seven grams of sugar
and nine grams of carbs,
and with almond milk
it’s only three grams
of sugar for a grande
or five grams of sugar with nine grams
of carbs for the venti.
Many people familiar
with a low-carb lifestyle
know that black iced coffee unsweetened
with heavy cream is a great drink.
Oh man, it is so tasty,
but it’s good to know
that they add a lot of
that heavy whipping cream.
If you watch them make it, you’ll see that
they don’t measure and it ends up being
about a third to a half a
cup of heavy whipping cream
in a venti iced coffee.
So, back up, one cup
of heavy whipping cream
is over 800 calories and
almost 90 grams of fat.
So a venti black iced coffee
with heavy whipping cream
can rack up over 400 calories
and almost 50 grams of fat.
Now yes, it’s key on a low-carb diet
to eat more fat, but do I
want 50 grams of my fat tally
to go to that drink?
Well, you might, but I don’t.
And either way, it’s good to
at least have the information.
If I get it, I add heavy
whipping cream myself
and you can do this at Starbucks.
They will let you physically
put it into the drink,
and I just add a splash.
Just know that even two
ounces or a quarter-cup
is over 200 calories.
Again, I’m not demonizing fat or calories,
but just bringing awareness to the fact
that heavy whipping
cream really racks it up.
Another tasty summertime
drink that is manageable
for low-carbers or anyone
looking for less sugar
is a passion tango iced tea unsweetened.
Of course, make sure
that you’re not getting
the lemonade version.
And I like to add a splash
of coconut or almond milk.
If you get it unsweetened,
your only macros would be
from the milk, since tea does
not contain calories or carbs.
And I’m not able to
calculate the nutrition
of this tea with milk on the website,
but I did the calculation
on my own to show you.
With coconut milk
accounting for two ounces
or a quarter-cup of the milk,
and you can always use less of course,
the drink will only cost
you two grams of sugar.
Add a splash of heavy whipping cream
to that passion tango iced tea instead,
and you end up with
the low-carbers version
of the pink drink.
Option to add a sugar-free syrup
to any of these of course,
but I prefer to avoid
the artificial sweetener
and get unsweetened instead.
I personally go for the
heavy whipping cream
over the sweetener.
If you are a tea fan
it’s also worth nothing
that you can combine the
different types of teas
and infusions without sweetener
in any way you’d like.
You just have to ask.
So, they have a shake in a
black, green, and white tea.
They paired each with an infusion,
peach with the white tea,
pineapple with the black tea,
and strawberry with the green tea.
They default come with
sweetener pumps from the syrup,
but you can get them all unsweetened.
You can also mix and match.
So I often like to get the peach infusion
with the green tea for instance,
and their other infusions on their own
do not contain calories or carbs.
So as long as you ask
for the drink unsweetened
you have a lot of
combinations that you can try
with those iced teas and infusions.
Remember, I am not
talking about the lemonade
which does have more sugar.
Just the tea infusions on their own.
Okay, next, I know a lot of people
in the health and/or low-carb community
try to not do dairy in coffee.
But, if you’re not opposed,
which I assume you’re not if you’re having
heavy whipping cream,
and are solely looking
to lower carb intake, you
have a few more options
for cold drinks at Starbucks.
One is the iced cappuccino with cold foam.
Now, they need to use dairy
milk to make the foam,
so you can’t swap it out,
but if you get a grande
it’s got eight grams of sugar
and nine grams of carbs.
The other dairy option is the
vanilla sweet cream cold brew.
Now if you are a sweet iced coffee fan,
this is a very good drink.
But the sweet cream is
premade with sugar and dairy,
and you can’t swap it out.
If you get a tall, so the
compromise is it’s much smaller,
but still a tall size
will cost 90 calories
and nine grams of sugar and carbs.
If you want the cold brew flavor
with a natural sweetness
without any milk or dairy,
consider the nitro cold brew.
The only ingredient is coffee,
but the slow steeping
process makes it smooth,
and the nitrogen infusion
leaves a naturally
sweet flavor with, and I quote,
a cascading, velvety crema.
Perfection is served.
Is it perfect?
Nitro cold brew is not my
thing but it might be yours.
As I mentioned earlier,
if you want to add more
than just the coffee and the
milk, you could add syrup.
They have sugar-free vanilla
and cinnamon Dulce flavors.
They are sucralose-based.
So if you prefer monk fruit,
erythritol, et cetera,
you won’t be able to hit the mark
with the sugar-free options at Starbucks.
You could also add light toppings.
The whipped cream and caramel drizzle
will each add on about
three grams of carbs.
The chocolate drizzle will
add one gram of carbs,
and then you can always add the toppers
like cocoa powder and nutmeg, cinnamon,
and vanilla powder, which would each add
less than one gram of carbohydrates.
So there are some drink
options to give you ideas
on what to get at Starbucks this summer
for lower sugar and lower carb options.
And you can download the PDF
that you can keep on your phone
or print it out as reference
for help determining which drink
might be right for you with
all of this information.
If you want me to do something similar
later in the year for warm drinks
that are low-carb at Starbucks,
let me know in the comments below.
Also remember, especially
if you’re doing keto
and need to be extra
mindful of the carb intake.
No food or drink is necessarily
keto-friendly or banned.
It’s all about your own tolerance,
and I discuss that in my keto 101 video.
Check out my crazy sugar comparisons video
if you want your mind blown
on just how much sugar
is in some of the regular
stuff we eat, healthy or not.
Thanks so much for being here.
I’ll see you next week, and remember,
it’s all a matter of mind over munch.