Fall is in full swing, and you know what that means—pumpkin, apples, and all those warm, cozy flavors we love in our Starbucks cups. But if you’re on a health or weight loss journey, navigating fall drinks can feel like stepping through a sugary minefield. As a mindful eating registered dietitian, I understand the importance of enjoying the season without wreaking havoc on your blood sugar or sabotaging your health goals. That’s why I’m here to help you modify your favorite fall drinks to be lower in calories and sugar, so you can enjoy them mindfully! 🍂
Here are my top five mindful Starbucks Fall-inspired drinks:
1. Pumpkin Spice Latte
Y'all know I'm a pumpkin spice girly— BUT, a standard Pumpkin Spice Latte can pack in over 390 calories and 50 grams of sugar for a Grande. Yikes! Here’s how to lighten it up:
Ask for:
a tall (12 oz) instead of a Grande.
Sub skim (or almond) milk to cut back on excess calories
1 pump of Pumpkin sauce (instead of the standard 3).
No whipped cream
Nutrition: ~150 calories, 15g sugar
2. Pumpkin Cream Cold Brew
If you love coffee but find the PSL too sweet, the Pumpkin Cream Cold Brew might be your go-to. But without modifications, this drink has 250 calories and 31 grams of sugar.
Ask for:
Grande cold brew
1 pump of sugar-free vanilla.
Add pumpkin cold foam
Nutrition: ~120 calories, 12g sugar
3. Iced Pumpkin Cream Chai Latte
Chai and pumpkin is the fall flavor combo you didn’t know you needed—until now! BUT, a Grande can sneak in around 340 calories and 54 grams of sugar (yep, 54!).
Ask for:
Grande pumpkin cream chai latte
Sub almond milk to cut back on excess calories.
1 pump of chai concentrate and 1 pump of Pumpkin sauce.
Light pumpkin cream
Nutrition: ~180 calories, 14g sugar
4. Apple Crisp Cream Chai Latte
This drink gives apple pie vibes, but a Grande is packed with 370 calories and 53 grams of sugar. Not exactly a light autumn treat. Here's how to make it better:
Ask for:
Tall Apple Crisp Cream Chai Latte
Sub almond milk.
1 pump of apple brown sugar syrup and 1 pump of chai syrup.
No whip
Nutrition ~160 calories, 15g sugar
5. Apple Crisp Oatmilk Shaken Espresso
This one is for my coffee lovers who crave fall flavors but want something less dessert-y. The Apple Crisp Oatmilk Shaken Espresso is a little lighter, but we can still improve it!
Ask for:
A tall Apple Crisp Oatmilk Shaken Espresso
1 pump of apple brown sugar syrup (instead of 3).
If you like your coffee a bit sweeter, add 1 packet of splenda or stevia
Nutrition ~110 calories, 10g sugar
Final Thoughts: You don’t have to skip your favorite fall drinks just because you’re watching your calories or managing insulin resistance. With a few simple tweaks, you can enjoy the familiar (and delish) flavors of fall while staying mindful of your health. Trust me, you’ll still get all the cozy feels—just without the sugar (and energy) crash! 🍁
So go ahead, try out these lighter versions of your Starbucks faves, and let me know which one’s your new go-to! Whether you’re sipping on a modified PSL or an Apple Crisp Chai, you’re doing your body (and your taste buds) a favor. Cheers to a new fall season! 🎃🍏🍂
About the Author:
Shelbie Greenville is a Registered Dietitian & the owner of Mindful Nutrition Counseling. She has a bachelor's and a master's degree in human nutrition with a focus in metabolism and chronic disease management.
Shelbie specializes in weight loss, diabetes management, insulin resistance, mindful eating, and general wellness. By taking an "all foods can fit" approach, she has helped to empower hundreds of clients to reach their health goals.
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