Copyright Newsweek
Starbucks’ festive menu never fails to get coffee lovers into the Christmas spirit—but, with so many tempting options, choosing the healthiest one isn’t always easy. There are Peppermint Mochas and Gingerbread Lattes to Caramel Brulée indulgence, paired with cozy bites such as the Bacon, Gouda & Egg Sandwich or Tomato & Mozzarella on Focaccia—after all, the most wonderful time of the year deserves a little extra cheese, right? The Dietary Guidelines for Americans suggest 1,600 to 2,400 daily calories for women and 2,000 to 3,000 for men—meaning one order could account for more than half of the day’s intake if chosen poorly. A Nutritionist’s Go-To Starbucks Order Newsweek discussed the new menu that dropped on November 6 with nutritionist Georgia Garlick, who has shared the healthiest way to enjoy it. "It’s all about small, smart swaps," she said. London-based Garlick, who is also a personal trainer, said her order would be The Sugar Cookie Latte and the Bacon, Gouda & Egg Sandwich. This coffee contains sugar-cookie-flavored syrup and contains the least amount of calories. Garlick suggests ordering the smallest size, making it 120 calories per cup. "This drink stands out because it’s one of the few festive drinks that isn’t overloaded with syrup, cream and heavy milk," Garlick told Newsweek. She also emphasized the importance of asking for sugar-free syrup where possible. Otherwise, a small contains 18 grams of sugar, which is the equivalent to more than four teaspoons of it. "Sugar-free syrup keeps the flavor festive without turning it into dessert in a cup," Garlick said. Alongside this, Garlick advised against full-fat milk. Instead, ask for almond milk or protein-boosted milk. "This way you can keep both the sugar and saturated fat lower," Garlick said. The Healthier Food Choice Both sandwiches contain 360 calories, but there is a clear winner for Garlick. "The Bacon, Gouda and Egg Sandwich is the best option," she said. "It’s one of the few options that delivers a decent protein hit while still feeling like a treat much better than anything in the pastry case." The sandwich has 18 grams of protein. Bonnie Jortberg, an associate professor in family medicine and registered dietitian at the University of Colorado School of Medicine, previously told Newsweek: "Most adults need approximately 0.75 grams of protein per kg of body weight per day. For most men, this is about 55 grams per day and, for women, 45 grams per day." The Hidden Cost of Sugary Drinks Coffee is the most-favored drink in America, with Starbucks being one of the nation’s favorites—but it is important for consumers to think about what they drink. The CDC states people who often drink sugary drinks are more likely to experience health problems. These include weight gain, obesity, type 2 diabetes, heart disease, cavities, and gout, a type of arthritis. Garlick, the founder of the Self Care Academy, an online coaching platform offering personalized training, nutrition and lifestyle support, added the main concern is the "cumulative impact." Garlick said: "Regularly drinking beverages high in added sugar can lead to energy crashes, increased cravings and disrupted appetite regulation. "Over time, that habit can contribute to weight gain, insulin resistance and elevated blood sugar levels—especially if those drinks are layered on top of an already-high sugar diet. It’s not about never having them, but making sure they stay an occasional treat, not a daily staple."
