Starbucks Lower Sugar Suggestions

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Have your cake (or in this case, pumpkin) and eat it too!

 

Pumpkin spice season is here, but did you know that a 16 oz pumpkin spice latte from Starbucks packs a whopping 390 calories and 50g of sugar? The American Heart Association recommends no more than 36g of sugar for men and 25g for women, making this drink double the daily recommendation. To be able to still enjoy the festive flavors, here are some healthier swaps to lower the sugar but still get that pumpkin spice fix.


Tips for lower sugar drinks:

      1. Ask for half the pumps of pumpkin sauce, then add sugar free vanilla to still get that sweet flavor.
      2. Skip the whipped cream.
      3. Substitute the standard 2% milk with nonfat, soy, or almond milk.
      4. Go slightly smaller – order a 12 oz instead of 16 oz.
      5. Ask for dairy free cold foam, which uses a lower sugar dairy blend.
      6. Ask for a “splash” of half and half or heavy cream to lighten your drink without needing the volume (and added sugar) of more milk.
      7. Order your drink “skinny” – this lets the barista know you want sugar-free syrup, non-fat milk, and no whipped cream. 

Try one of my favorites: Pumpkin Spice Cold Brew!

v  Grande cold brew

v  ONE pump of pumpkin

v  ONE pump of cinnamon dolce

v  Ask for a splash of half and half

v  Add a Splenda or pump of sugar free vanilla if you prefer your drinks sweeter

 

Look at how much of a difference these couple swaps can make!

 

Regular PSL

Skinny PSL

Pumpkin Spice Cold Brew (above recipe)

Calories

390

212

80

Sugar

50g

27g

13g

Pumps of pumpkin sauce

4

2

1

Milk

2%

Almond

None

Whipped Cream

Yes

None

None

 

The bottom line: a PSL, no matter how you order it, is a drink that is only around for a little while and is something that can (and should!) be enjoyed. The key here is moderation. Let it be your sweet treat when going to a pumpkin patch rather than your everyday order. If you want to order it more often, try some of the lower sugar substitutions. Who knows, your favorite drink may just include some of these substitutions!

https://www.tasteofhome.com/article/healthy-pumpkin-spice-latte-starbucks/

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars

https://www.eatingwell.com/article/7998002/starbucks-pumpkin-spice-latte-is-it-healthy/#:~:text=A%20pumpkin%20spice%20latte%20is,your%20PSL%20a%20tad%20healthier.

Recipe credit: @themacrobarista (Instagram)

~EC

 

 

Comments

  1. Makenna SladkySeptember 21, 2025 at 1:34 PM

    This is such a big trend that I’ve noticed on social media recently (making popular drinks lower is sugar/kcals). Personally I like it and I am going to have to try it myself!

    ReplyDelete

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