Starbucks offers a variety of sugar free syrup flavors that can be added to drinks to customize and sweeten them without adding sugar. For customers looking to reduce their sugar intake or follow a low carb or keto diet, these sugar free syrups provide a way to still enjoy flavorful Starbucks drinks. But what exactly is in the sugar free syrups at Starbucks?
Common Sugar Substitutes in Starbucks Sugar Free Syrups
Starbucks uses different non-nutritive sweeteners in their sugar free syrups to provide sweetness without added sugar. Here are some of the most common sugar substitutes found in Starbucks sugar free syrup flavors:
Sucralose
Sucralose, also known as Splenda, is an artificial sweetener made from sugar but processed to remove calories. It’s about 600 times sweeter than sugar and does not raise blood glucose levels, making it a popular choice for sugar free products. Many of Starbucks sugar free syrups contain sucralose to provide sweetness without calories or carbohydrates.
Acesulfame Potassium
Often abbreviated as Ace-K, acesulfame potassium is another common artificial sweetener used in sugar free foods and drinks. It’s approximately 200 times sweeter than sugar and is often combined with other sweeteners like sucralose for an improved sweetness profile. Acesulfame potassium is found in many Starbucks sugar free syrup flavors.
Rebaudioside A
Extracted from the stevia plant, Rebaudioside A is a natural, plant-derived sweetener that does not raise blood sugar. It can be up to 350 times sweeter than sugar. Rebaudioside A is present in some of Starbucks’ sugar free syrups to provide sweetness from a natural source.
Erythritol
Erythritol is a sugar alcohol that occurs naturally in some fruits and fermented foods. It provides about 70% of the sweetness of sugar with very few calories and a low glycemic impact. Some Starbucks sugar free syrups contain erythritol as part of the sweetener blend.
Other Ingredients in Starbucks Sugar Free Syrups
In addition to non-nutritive sweeteners, Starbucks sugar free syrups contain other ingredients to provide flavor, texture, and stability. Common additional ingredients include:
Natural and Artificial Flavors
The specific natural and artificial flavorings vary based on the syrup flavor, but flavors are added to give each sugar free syrup the expected taste profile without sugar. Vanilla, caramel, mocha, and fruited flavors are commonly used.
Thickeners
Thickeners like xanthan gum, cellulose gel, and carrageenan are frequently used in sugar free syrups to give them a viscosity closer to regular syrup with sugar. This helps the syrups mix smoothly into drinks.
Potassium Sorbate
Potassium sorbate is a mild preservative sometimes used in sugar free syrups to extend shelf life and prevent mold and bacterial growth in the high-moisture syrup.
Sodium Citrate
Sodium citrate is an additive used to control acidity and enhance flavor. It helps balance the acidity levels in sugar free syrups.
Natural Flavors
In addition to artificial flavors, some sugar free syrups also incorporate natural flavors from real foods like vanilla, caramel, herbs, berries, etc. to enhance taste.
Water
Water makes up the bulk of the liquid base for Starbucks sugar free syrup before the other ingredients are added.
Colors
Some brighter, fruitier sugar free syrup flavors may contain FD&C colors to achieve the expected hue, like Red 40 in the strawberry flavor.
Nutrition Facts for Starbucks Sugar Free Syrups
Starbucks sugar free syrups are very low in calories and carbohydrates, since they do not contain any sugar. A typical 1 tablespoon (15ml) serving of Starbucks sugar free syrup contains:
| Nutrient | Amount |
|---|---|
| Calories | 5 |
| Total Fat | 0g |
| Sodium | 15mg |
| Total Carbs | 0g |
| Sugars | 0g |
| Protein | 0g |
The exact nutrition may vary slightly between flavors, but the sugar free syrups are all low calorie, low carb, and sugar free.
Popular Starbucks Drinks with Sugar Free Syrup
Here are some ideas for popular Starbucks beverages that you can order with sugar free syrup instead of regular syrup:
Sugar Free Vanilla Latte
Order an iced or hot latte made with sugar free vanilla instead of regular vanilla syrup. Ask for an extra shot or two of espresso if you like a stronger coffee flavor.
Sugar Free Caramel Macchiato
Substitute sugar free caramel sauce in place of the usual caramel drizzle that tops this iced or hot espresso beverage.
Sugar Free White Chocolate Mocha
Enjoy the classic flavor of white chocolate mocha without the sugar by requesting it made with sugar free mocha sauce and sugar free white chocolate syrup.
Sugar Free Cinnamon Dolce Latte
The sugar free cinnamon dolce syrup adds holiday spice flavor to your regular café latte without extra sugar.
Sugar Free Hazelnut Latte
Hazelnut and coffee is a delicious flavor pairing. Order it sugar free to cut the carbs and calories.
Sugar Free Mocha
A sugar free mocha sauce topped with your milk of choice is a great lower carb option.
Sugar Free Pumpkin Spice Latte
Pumpkin spice flavor can still be a part of your mornings, even without the sugar. Substitute the regular syrup for sugar free.
Sugar Free Strawberry Acai Refresher
Make this fruity, iced tea based drink sugar free by asking for sugar free strawberry acai syrup.
Tips for Ordering Sugar Free Drinks at Starbucks
To get your Starbucks drinks just the way you like them with sugar free syrup, keep these tips in mind:
Clearly Specify Sugar Free Syrup
Since the regular, full sugar syrup is what baristas use by default, be sure to explicitly ask for sugar free syrup in place of the regular.
Check the Menu for Sugar Free Options
Some locations have special sugar free or lower sugar drinks featured on their menu. Look for these to easily order a drink made with sugar free syrup.
Know Your Syrup Choices
Not all sugar free syrup flavors may be available at your location. Know what sugar free syrups they have (vanilla, caramel, mocha, etc) so you can request an appropriate flavor.
Repeat it Back
When ordering, listen for the barista to repeat back your order and confirm they said “sugar free” to ensure it’s made correctly.
Ask About Sweetener Blends
If you dislike the aftertaste of certain artificial sweeteners, ask what blend of sweeteners the sugar free syrups contain for flavor you prefer.
Modify Any Drink
Know that you can customize any hot, iced, or blended Starbucks drink to be made with sugar free syrup instead of regular syrup.
Check Nutrition Info
Consult Starbucks’ website for nutrition data on drinks made with sugar free syrup to fit your diet goals. Sugar free reduces carbs and calories.
Potential Benefits of Choosing Sugar Free Syrups
Opting for sugar free syrup in your go-to Starbucks drink offers some potential perks:
Reduces Calories and Carbohydrates
The primary benefit is decreasing the calories, carbs, and sugar in your drink, since sugar free syrup has minimal impact.
Can Aid Weight Loss or Maintenance
If weight management is your goal, sugar free syrups eliminate a source of excess calories compared to sugary syrups.
Helps Control Blood Sugar
For people with diabetes or insulin resistance, the sugar free syrups do not spike blood glucose like regular syrups.
Provides Sweetness With Less Sugar
You can still satisfy a craving for something sweet without overdoing it on sugar.
May Improve Dental Health
Since sugar feeds oral bacteria, going sugar free cuts that risk and may support better dental health.
Allows Flexibility on Low Carb Diets
People following diets like keto can fit these customized sugar free drinks into their carb limits for the day.
Provides Variety of Sugar Free Flavors
Starbucks offers sugar free versions of many popular syrups, from vanilla to hazelnut to caramel and pumpkin spice.
Potential Downsides of Sugar Free Syrups to Consider
While sugar free syrups have advantages, there are also some drawbacks to keep in mind:
Contains Artificial Sweeteners
The non-nutritive sweeteners like sucralose and Ace-K are synthetic chemical additives that some people try to avoid.
May Cause Digestive Issues
Artificial sweeteners commonly cause bloating, gas, or diarrhea in sensitive individuals, especially in excess.
Not Recommended for Pregnancy
There is insufficient research on artificial sweetener safety during pregnancy, so they are typically recommended to avoid.
Can Spike Insulin Anyway
Even without real sugar, artificial sweeteners may still trigger an insulin response in the body.
Associated With Weight Gain
Some studies link routine artificial sweetener consumption to increased hunger, cravings, and higher long-term weight.
Has a Distinct Aftertaste
Many people dislike the saccharine, bitter aftertaste that lingers from sugar free sweeteners.
Higher Cost Than Regular Syrup
Opting for sugar free syrups tends to increase the price of your customized drink order compared to regular syrups.
Conclusion
Starbucks offers sugar free syrups in popular flavors that provide sweetness for customized drinks without extra calories, carbs, or sugar. These syrups are sweetened with non-nutritive artificial sweeteners like sucralose and acesulfame potassium. While the sugar free versions allow you to cut sugar and fit the drinks into low carb eating plans, some downsides exist – like aftertaste and potential health effects of artificial sweeteners with long-term, high consumption. Overall, requesting sugar free syrups can be a helpful strategy to enjoy delicious Starbucks beverages with less sugar if used in moderation as part of an balanced diet. Checking nutrition info and clearly specifying “sugar free” syrup when ordering can help you get your drink customized just the way you prefer.
