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Do you have a Starbucks addiction? It’s difficult not to when it’s on every block of every city. Whether you go for the occasional treat or stop to pick up a latte on the way to work, you might not be happy when you find out what’s inside your favorite drink.

Next time you have an urge to go on a coffee run, remember this:  one Starbucks drink can equal three cans of coke. Plus, many of the drinks + food items are full of food coloring, artificial flavors, and lots of sugar. There are some healthier options available, but even these might have a negative effect on your waistline. Let’s take a look at some best and worst menu items that Starbucks has to offer.


Your Best Options

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  • Black Coffee or Tea: Plain brewed coffee or tea essentially have little or no calories, so if you don’t add sugar, syrup or milk you are good to go.
  • Café Americano: The Americano contains a shot of espresso, topped up with hot water. Simple way to get your coffee fix without all the extras.
  • Cappuchino: A classic drink choice, the Cappuccino contains espresso and heated milk. What you need to be wary of here is your choice in milk. Don’t fall for the fat-free trap. Fat does NOT make us fat! Also, don’t add sugar or syrup – use cinnamon or sprinkle in your own pack of stevia if you need a sweeter taste.
  • Classic Whole Grain Oatmeal:  Not a bad choice when you’re in a bind. You can add toppings like cinnamon, sliced banana, and nuts, but avoid the brown sugar and dried fruit which are sugar traps.
  • Protein Bistro Box: Good high-protein lunch choice that will make you full and help you get through the day. It contains a mix of cheese, fruit, egg, and peanut butter with a little slice of multigrain bread.
  • Spinach & Feta Wrap: A whole wheat wrap filled with cage-free egg whites (would be better with whole eggs, but what are you gonna do), spinach, feta cheese and tomatoes.  It’s your best option from the Starbucks breakfast wrap menu. It has 290 calories, and contains 18 grams of protein plus 6 grams of fiber which will help you feel full longer.
  • Kind Bar & Banana: My go-to Starbucks grab is a low sugar Kind Bar ( <5 grams) and a banana. I pair this with a Cappuchino when traveling for an easy breakfast while on the on the road.

Your Worst Options

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  • White Chocolate Mocha: A venti-sized cup of this decadent drink contains 620 calories and 75 grams of sugar – more sugar than 2 packs of M&Ms.
  • Peppermint Mocha: While it looks like coffee, it’s more like eating a pack of Peppermint Patties.
  • Chai Tea Latte: “Chai” sounds healthy enough, but even a small “grande” cup has about 340 calories. It may be the least sweet of the drinks, but it’s as unhealthy as eating two Milky Way bars.
  • Caramel Macchiato:  A grande-sized cup will cost you 32 grams of sugar (nearly as much as 2 Twinkies). And it’s not any better to choose the sugar-free version. Fake sweeteners increase your appetite and are full of icky chemicals that you don’t want in your body.
  • Frappuccinos: Step away from the Frappuchinos. They are full of refined or artificial sugars, natural and artificial flavors, and a substance called caramel coloring. A venti-sized Caramel Frappuchino =  510 calories, 17g fat, 84g carbs + 81g sugar.
  • Turkey and Havarti Sandwich: Don’t let the turkey fool you. With 450 calories and 22 grams of fat this deceptive sandwich is not waist-friendly.
  • Banana Walnut Bread: Made with bananas and walnuts? Hmm… sounds healthy. However, a serving of it has 490 calories and a whopping 46 grams of sugar, which is more sugar than a can of Coke.

Still can’t live without your favorite Starbucks treat? Recreate this healthier version of a Frappuchino at home.

Frozen Mocha Frappuchino

  • You Need: 1 Cup Coffee, 1/2 Cup Coconut Milk, 1-2 TBSP Raw Cacao Powder, 1 TBSP of Maple Syrup or 2 Dates, Dash of Vanilla Extract, Pinch of Sea Salt.
  • Directions: Freeze brewed coffee in ice cube trays. Once frozen, add all ingredients to your blender and blend away.