They're finally here! Along with cooler weather, warm sweaters, sugar cookies, and Hallmark's
annual Countdown to Christmas, Starbucks' holiday beverage lineup and their festive
red cups have become a big part of our annual holiday celebrations.
It's a small wonder then that many of us get a little bit giddy when the time comes that
we can all start knocking back coffees in festive flavors like Peppermint Mocha, Caramel
Brûlée, and Chestnut Praline Latte.
But just because they fill us with good cheer and make the dark days a bit brighter doesn't
necessarily mean that they're good for us, particularly because those yummy flavors come
with a cost — excess sugar and empty calories.
"Perfection!"
It's the reason Dr. Elizabeth Klingbeil tells Mashed that, while we might be tempted to
indulge a little (or a lot) because these drinks are only available for a limited time,
it's always wise to recognize these festive treats for what they are: beverages to be
enjoyed occasionally ... You know, like treats.
Dr. Klingbeil, a Registered Dietitian Nutritionist who also works as an Assistant Professor at
Johnson & Wales University, said,
"I think that it's always good to view sweetened beverages as a 'treat.' Besides the large
amount of added sugars they usually provide, our bodies are really bad at measuring calories
consumed via beverages/liquids. Our stomachs don't stretch as much, and we digest them
quickly, decreasing the amount of satiety that we gain from any calories in drinks."
Meaning you won't stay full from a Peppermint Mocha, which contains 440 calories, the same
way you would from a Cranberry Bliss Bar, which contains only 290.
Dr. Klingbeil also tells Mashed that, like all treats, some of Starbucks' festive drinks
are "naughtier" than others on the holiday menu. The nutritionist warns that the Peppermint
Mocha, Caramel Brûlée Latte, Chestnut Praline Latte, and Toasted White Chocolate Mocha all
contain the highest amounts of calories and saturated fats. She told Mashed,
"A 16-ounce size of these drinks provides around 50% of [the] daily saturated fat limit.
Added sugars and saturated fats offer little nutritional benefits, and research shows that
excessive intake of these nutrients may increase your risk for diabetes, heart disease, and
other obesity-related health conditions."
Of all the options on the Starbucks holiday drink menu, Dr. Klingbeil suggests staying
away from two drinks, especially: the chain's Peppermint Mocha and Toasted White Chocolate
Mocha, since they both have 10 grams of saturated fat.
There is, however, a "nice" option on the Starbucks holiday menu. Dr. Klingbeil recommends
anyone trying to avoid empty calories order the Iced Sugar Cookie Almond Milk Latte. This
drink made history in 2021 as the coffee chain's first dairy-free holiday drink. It has no
saturated fat and contains 25 grams of added sugars in a 16-ounce serving, which is much
less than other options on the menu.
Dr. Klingbeil also says there is still a way to enjoy these drinks without breaking your
daily calorie bank. Here's her pro tip:
"Three very easy swaps you can make to any Starbucks order to decrease your saturated
fat and added sugars [include] switching to skim milk rather than 2% or whole; either
decreasing the pumps of sweetener/syrup or asking the baristas to use sugar-free syrup
flavors; and lastly, the third way you can decrease the sugar and fat content is by removing
any toppings, like whipped cream, chocolate shavings, or sugars."
Even with these tweaks, Dr. Klingbeil isn't inclined to recommend anyone enjoy these Christmas
coffees on a daily basis. She advised,
"If someone is drinking Starbucks coffee every day of the week, I'd try to encourage them
to avoid drinks that are high in added sugars and saturated fats most days. The most important
thing to consider is moderation."
We all deserve a sweet treat these days, especially during the holidays. So there's no reason
to agonize over calories counts. As Dr. Klingbeil notes,
"There are technically no 'good' or 'bad' foods. Individuals should prioritize moderation
and balance of their current diet to promote a healthy approach to eating. So basically,
go enjoy that holiday drink you've been excited about — but maybe, don't drink it every
day this week."
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