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A recent Washington Post article looking at the effects of various foods on heart health identified coffee’s biggest health risk as weight gain from blended coffee drinks packed with empty calories of sugar and dairy fat.
Lately, it seems the creator and largest supplier of the drinks has been trying to get over the fact that they are just as guilty as McDonalds and other fast food chains for contributing to the high rates of obesity and diet-related diseases.
Along with introducing oatmeal to its menu, Starbucks posted “20 Drinks Under 200 Calories” and “Favorite Foods Under 350 Calories” guides on its website. Unfortunately, Starbucks downplays the healthiest beverages (full leaf teas, brewed coffee, espresso, Americano, etc.) that are under 10 calories. For example, if you got tired of Pike Place Roast, I bet you didn’t know that you can ask for Starbucks beans to be prepared with a French press.
Adding milk or cream and sugar to brewed coffee is so common among American Starbucks customers that baristas “leave room” for milk in the cup by default. No wonder heavy coffee drinkers (those who know the difference between an ibrik and a v60) don’t take the chain seriously, especially after it introduced lightly roasted Blonde coffee (it’s now the most popular), blurring still plus the line with pedestrian cafe.
Of course, only Starbucks pure coffees/teas and those made with soy milk, rather than cow’s milk, are of interest to those on a whole, plant-based diet (those who haven’t given up caffeine, at least). ) .
According to the Starbucks US website, a tall size whole milk (12 fl oz/355 ml) contains 240 calories and 13 g of fat. Their custom-blended soymilk contains more calories and saturated fat than skim milk (210 calories and 6 g fat vs. 140 and 0 g) and even slightly more calories than low-fat milk* (200). . However, soy milk contains no cholesterol (versus 5 g in skim milk) and does contain fiber, a beneficial nutrient found only in plant-based foods.
*Nutritional values may vary, as skim milk is created by each store’s barista by mixing whole milk and skim milk.
Ironically, many omnivores substitute cow’s milk for soy milk because they believe it is healthier, or because of the flavor and variety. while continuing to top your drink with dairy whipped cream. Even if you are wondering if soy milk is a healthier or safer alternative to cow’s milk, I would still choose soy milk based on the human aspects alone.
Starbucks “Delicious Drinks” list contains 3 cold drinks and 5 hot drinks suitable for vegans:
- Shaken Tazo Iced Passion Tea–0 Calories
- Shaken Tazo Iced Black Tea Lemonade – 100 calories
- Iced coffee (with classic syrup): 60 calories
- Brewed coffee: 5 calories
- Brewed Tazo Tea – 0 calories
- American Coffee – 10 calories
- Steamed apple juice: 170 calories
- Soy Chai Tea Latte: 170 calories
As long as you hold onto the whipped cream, the soymilk-based mocha, coffee, and espresso-based Frappuccinos are all under 200 calories, too. Some other vegan-friendly drink offerings (in order of calorie gain) include:
- Soy Cafe Misto (coffee made with steamed soy milk): 80 calories
- “Dry Cappuccino” (reduced steamed milk, plus foam): less than 90 calories
- Whole Leaf Soy Tea Lattes: 140 calories
- Soy latte: 150 calories
- Soy caramel macchiato — 180 calories
- Soy Caffe Mocha: 200 calories (no whip)
- Soy Hot Chocolate: 200 calories (no whip)
To further reduce calories, ask the barista to reduce or eliminate the syrups (20-25 calories per pump). For example, a tall drink typically contains 3 pumps of syrup, so you might order 1 or 2 pumps instead. And if you skip the sauces drizzled on top, you’ll also save about 15 calories.
In fact, except for that rare special occasion (your birthday, a lunar eclipse, etc.), your best bet is to stick to plain coffees or teas. Assuming you’re serious about coffee and tea, why cover up the flavor with milk and sugar?
By the way, if you’re watching calories, always be prepared to turn down samples of new foods and beverages on offer. Otherwise, you may consume many more calories than you intended. I understand firsthand that it is easy to drink or eat something on impulse. Or, if you want to indulge in a sampler and it satisfies your sweet tooth (or calorie limit), you can turn around and head out the door.
I was pleased to learn from Starbucks interactive nutrition guide that the food menu included a few vegan-friendly items, including the aforementioned oatmeal (140-340 calories, less sugar) and fruit salad (80 calories). I recommend you stick with one of these, or a piece of fresh fruit (banana or apple), where available. I have to question the company’s claim that it has many “smart options” and that it is possible to “eat sensibly” just because some foods contain fewer than 350 calories.
On the bright side, Starbucks’ recent acquisition of Evolution Fresh (cold-pressed juice company) is an encouraging sign that the chain is taking steps down the healthy path. I hope you’ll join me in calling on the company to also expand its selection of nutritious whole plant-based and organic foods and beverages.