Dispelling nutrition myths, ranting, and occasionally, raving


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Starbucks iced coffee is heavy on the syrup and light on the truth

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It may be getting a little cool for cold brew (no, not beer, coffee brewed with cold water basically a sort of iced coffee) but we recently had a belated summer heatwave here and I thought I might switch-up my usual Starbucks latte order for an iced beverage. I thought I might get a cold brew. You know, nice and refreshing. I knew that I would have to look closely at the options to get something without added sugar because as I’ve ranted about before, sweetened is the ridiculous default option for iced coffee at Starbucks.

I love having the Starbucks app because I can order ahead, walk over from work, and have my drink ready to go. So as I head out from the office I start perusing the menu for a nice cold beverage option. I see “vanilla sweet cream cold brew” which sounds great but clocking in at 110 calories isn’t exactly what I’m looking for. There’s also “Narino 70 cold brew” which is really what I’m looking for at 3 calories, no added, sugar or cream. Just to keep my options open though (maybe I want a little something extra), I scroll down the menu and see “iced coffee” which sounds great. It’s “lightly sweetened” which sounds perfect. Just a touch of sweetness would be a nice treat.

How much sugar would you say “lightly sweetened” means? A teaspoon? Maaaybe two teaspoons? How about FIVE teaspoons??! That’s correct, a “lightly sweetened” iced coffee from Starbucks contains 5 freaking teaspoons of sugar. That’s one teaspoon less than the recommended maximum daily amount of added sugar for an adult woman so forget having any other treats. Just one so-called “lightly” sweetened iced coffee and put a fork in me because I’m done.

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Anyway… I got so annoyed when I saw that, I ended up not ordering anything and just making a coffee (black, no sugar) when I got back to the office because if I’m going to have a treat I want it to be something better than a Starbucks coffee. And if you want your treat to be a Starbucks coffee, that’s cool too, but I just wanted to make sure you were aware that the “lightly” sweetened iced coffee is heavy on the misleading description and light on the accurate advertising.

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A little bit about the Starbucks mini frappuccino

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I have mixed feelings about Starbucks addition of “mini” frappuccinos to their menu. There’s a part of me that’s glad to see it because their “normal” sizes tend to be monstrosities. At least this is offering customers who want a sweet blended icy treat a better option. However, there’s another, more cynical, part of me that hates this limited time promotion.

Really, Starbucks, if you wanted to offer healthier options for your customers then you wouldn’t make them “limited time” offers. You would also maybe try to actually make them healthier rather than just smaller. Because let’s face it, a S’mores Frappuccino isn’t really the healthiest of options at any size. And since when is 10 oz “mini”??! Ten ounces is a perfectly reasonable normal serving size for a beverage. It’s only because of our years of super sizing that we have come to reside in a world in which a ten ounce beverage is miniature. Miniature for Shaq or Sultan Kösen perhaps, but not for the majority of us. This is all just a marketing ploy to get more of us to spend our money on their products and to feel good about doing it.

Okay, so let’s ruin that delicious blended icy treat for you just a little bit more shall we? An average (assuming the grande, i.e. 16 oz is average) Starbucks S’mores Frappuccino packs in a mere 500 calories (approximately what many of us should consume at an average meal), 20 grams of fat, and 68 grams of sugar (that’s about 17 teaspoons of sugar). But the much more reasonably sized “mini” version contains only 230 calories, 9 grams of fat, and 31 grams of sugar (a piddly near 8 teaspoons of sugar). Fine if you’re having it as a treat or a dessert, but don’t be fooled into thinking that the mini frapp is a good or virtuous option or a justification for having a cookie or brownie on your order as well.

While not sweet or blended, I’m partial to the iced latte which, of course, isn’t even listed on their menu board. With just ice, espresso, and milk it’s a far less indulgent treat but it’s cold and caffeinated so it meets all of my criteria.

If you do love the blended sweet beverages, I’ve created a healthier version of the frappuccino:

In advance: freeze strong coffee in ice cube tray(s).

Blend together: coffee ice cubes (about 1/2 tray worth), 1 frozen banana, 1 heaping teaspoon of cocoa powder, 1 tbsp almond butter, 1/2-1 serving of mocha flavour vega one, milk (to consistency). Serves two.

Nutrition (approximate – used 3/4 cup of 1% milk and 1/2 packet of vega one for this analysis):

180 kcal, 7.3 g fat, 3.1 g fibre, 12.3 g sugar (about 3 teaspoons, from banana and milk), and 10.2 g protein.

Let me know what you think if you try it and feel free to share your own healthy iced coffee recipes!


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Have a merry Coca Cola Christmas

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Today I just want to have a little rant about the obesogenic environment we live in.

The other day I had to go to Walmart for something. I know, I know. It’s a store that I normally avoid like the plague but knitting emergencies do strange things to people. Anyway… Christmas is popping up all over the place despite the fact that it’s obscenely early and one of the first things I saw upon entering Walmart was a huge bin of Coke Christmas ornaments. These weren’t just ornaments though, they were bottles of Coke shaped like Christmas balls. Beside the fact that they’re completely impractical, they’d break pretty much any branch, why on earth do we need to put pop on a Christmas tree? I truly hope that this is a sign that the mighty are falling. If Coca Cola are becoming so desperate in their marketing that they’re resorting to make ornaments filled with pop maybe they’re not doing so well. Honestly, there is more than enough celebratory eating over the holidays is it really necessary that people adorn their trees with Coke???

Later that same day I went to Starbucks for coffee with a friend. I know, more corporate shame. Would you believe that there are no other coffee shops in the city open past 6 pm? I would choose somewhere local in a heartbeat but without that option I found myself ordering one of the new chestnut praline lattes. Because it was night time and I’m an old dietitian I ordered it decaf, half sweet, with 2% milk. Silly me, because I failed to request no whipped cream or sugary sprinkles. I’ve ranted about the use of sweetened coffee as the default for their iced coffees before but really, this is just a crime against coffee. No coffee shop beverage, aside from an espresso con panna, should automatically come with whipped cream and sugary sprinkles. A latte by definition is espresso, steamed milk, and a little bit of foam. Not whipped cream. Not sprinkles. If customers want those options they should have to specially request them and pay a little extra. Why must the unhealthy option be the default? Even at half sweet it tasted very sweet. According to the Starbucks website there’s 31 grams of sugar in a tall chestnut praline latte. That means in my half sweet version (which I scooped the whipped cream and sprinkles off of) there was still nearly 4 teaspoons of sugar! If I ever get it again I’m going for 1/4 sweet, which, at 2 teaspoons of sugar is still too sweet. Screw it, I’ll just have an herbal tea.