The End of Diabetes: The Eat to Live Plan to Prevent and Reverse Diabetes

With 12,600 Dunkin’ Donuts worldwide, most of us stumble across one pretty frequently. It’s a convenient stop for a morning jolt or a quick bite on the run, but the place is not exactly known for diabetes-friendly options.

You might suppose that they only have fattening and sugar-laden foods, but surprise! Dunkin’ Donuts actually has some enormous lower-carb options. And the menu keeps getting bigger: Dunkin’ Donuts is actually in the process of removing the word “Donuts” from its name completely. With a few modifications, you can enjoy many drinks and snacks without worrying about your blood sugar or your waistline.

Here’s how to order the healthiest choice drinks at Dunkin’ Donuts:

Stick to the Basics and Then Spice It up Low-Carb Style

When it comes to ordering drinks at Dunkin’ Donuts, the more boring, the better. However, thanks to some added flavor shots, sweeteners, and cream, any drink can become a new low-carb creation!

Order a black, an Americano, cold brew, or espresso (all of which come in at 3 grams of net carbs or less) and add entire milk, cream, or coconut milk. You can also get a latte or macchiato and turn it low-carb by using cream, whole milk, or coconut milk. Also, be creative with their sugar-free shots.

And at all costs, please avoid the sugar-laden frozen coffee offerings!

Skip the Skim

A splash of milk won’t cost you too many carbs but if you are drinking a latte, which is almost all milk, you may want to consider your options. The cream will come in at 2g net carbs, and whole milk is 3g net carbs. Coconut milk is your best bet coming in at 0 net carbs, and it also has the fewest calories. Skim milk is the most carb-heavy at 7g net carbs. Again, none of these are awful choices. One thing to note is that some Dunkin’ Donuts carry almond milk, but it is not a sugar-free product.

Experiment With Flavor Shots

I really enjoy the variety of flavor “shots” that Dunkin’ Donuts has to confer. It is important to note that flavor shots are all unsweetened and sugar-free. Make sure you don’t ask for flavor “swirls” by accident, because those contain a good amount of sugar. The flavor shots available are:

• French Vanilla
• Hazelnut
• Toasted Almond
• Blueberry
• Raspberry
• Coconut

With these options, you can create your own drink, such as a caramel macchiato, cinnamon latte, or an iced coffee with vanilla and hazelnut. The options are endless!

Pay Close Attention to What Sugar Is Added

I have found myself very frustrated more often than I’d like to find out that the barista used regular sugar instead of the Splenda I asked for. Please note that Splenda does contain maltodextrin, which may raise blood sugar. I don’t have much issue with that, but you can always bring along your favorite sugar substitute of choice. I personally love RxSugar and wrote a review on the company’s offerings.

Tea Time

If you are a fan of both hot and iced tea, you are in luck. Dunkin’ Donuts’ teas are all calorie-free and carb-free. The hot tea options are:

• Bold breakfast black tea
• Chamomile fields herbal infusion
• Cool mint herbal infusion
• Decaf breakfast black
• Harmony leaf green tea
• Hibiscus kiss herbal infusion

Make sure when you order iced tea, you do not get a “refresher.” Those contain a lot more carbs than the keto iced tea options. The options are:

• Unsweetened ice green tea
• Unsweetened iced black tea

Use flavor shots to create a custom refreshing drink, like Unsweetened Green Iced Tea with Raspberry.

Source: Dunkin’

Focus on Protein When It Comes to Food

While the donuts and muffins at Dunkin’ Donuts are almost irresistible, they are loaded with calories, fat, and sugar. Thankfully, they do have some great food options for anyone trying to be more health-conscious.

All of their breakfast sandwiches can easily become low-carb and even keto by simply removing the bread offering. If you’d like to keep your sandwich intact, your best bet is the wake-up wrap which only contains 12g net carbs and 180 calories. To pack in the protein, try the All You Can Meat Breakfast Croissant. With two strips of bacon, two slices of ham, and sausage patty, American cheese, and an egg, you won’t need the croissant! This will give you 25 grams of protein to begin your day and will keep you full for hours.

They also offer Snackin’ Bacon, which I had no idea about until I started researching this article. It is the perfect portion and a great crispy low-carb snack. It comes in at 190 calories, 12g of fat, and 10g net carbs.

It is great to know that there are low-carb and keto options at such a popular coffee chain. Use the advice above and find your own new favorites. Even low-carb eaters can put Dunkin’ back into rotation.

Diabetes Daily

The End of Diabetes: The Eat to Live Plan to Prevent and Reverse Diabetes