Whole milk still has saturated fat, but less than heavy cream, Sassos says, and it will also get you a little bit of protein. "Just one tablespoon of heavy cream can have roughly 4 grams of saturated fat, and it’s likely that you may be adding more than that to a drink, which would put you well over the daily limit considered healthy by the American Heart Association," Sassos adds. You have the option to add heavy cream at Starbucks to meet your fat macronutrient goal for the day, but keep in mind that heavy cream is primarily saturated fat, says Sassos."Carb allowance is so limited on the keto diet that you want to save up for carb-rich items that also have a strong source of fiber and other nutrients," Horton says. Start with black coffee for all coffee-centric orders.Smith Collection/Gado // Getty Images How to order a keto-friendly drink at Starbucks: Then, use these tips from Sassos and Horton for ordering keto-friendly beverages at Starbucks. While there are thousands of creative videos found on sites like Instagram ( #KetoStarbucks racks up 47,000 posts alone!) and more on TikTok, there's nothing better than being reassured by a professional on which keto-friendly drinks are 100% safe to enjoy.īrierley Horton, MS, RD, a registered dietitian has spent quite a bit of time decoding the keto diet and says it's a good first step to consult Starbucks' master nutritional list before ordering. Unless your go-to order in the morning is a simple cup of black coffee, you'll have to hack your way through Starbucks' menu to enjoy something completely devoid of sugar. especially if Starbucks is your go-to coffee hotspot. Caffeine itself isn't off-limits for keto dieters, but there's a very good chance that your favorite iced coffee or tea is loaded with ingredients that contain sugars and carbohydrates. This can be especially difficult for those who can't live without a daily caffeine fix. That's because choices are limited to avoid sugars and carbohydrates, so your body can maintain a state of ketosis. The key is to focus on nutrient-dense carbs like fruits, vegetables and whole grains that offer fiber, antioxidants and more nutrition benefits.Įditor's note: Weight loss, health and body image are complex subjects - before deciding to go on a diet, we invite you to gain a broader perspective by reading our exploration into the hazards of diet culture.īut if you do follow the keto diet for medical reasons or under the care of your physician, it can definitely be challenging to navigate the world of eating out. In fact, the messaging that "carbs are the enemy" is longstanding diet language that's outdated and worth rebranding - because carbs are actually your body’s preferred source of fuel, and it’s okay and important to eat them, Sassos says. "While keto dieters may lose weight, it can come at the expense of a sudden surge in 'bad' LDL cholesterol and triglycerides, which can be harmful to your heart." "Originally designed to help patients with epilepsy, a strict keto diet guides you into ketosis by eliminating significant food groups that you may normally enjoy on a daily basis, including healthy carbohydrates that are part of a balanced diet," explains Stefani Sassos, MS, RDN, deputy director of the Good Housekeeping Institute Nutrition Lab and GH's registered dietitian. Yes, you can lose weight on the keto diet, if that's your goal - but it's far from a well-rounded, or even healthy, style of eating.
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