How To Enjoy Starbucks While Following a Keto Lifestyle

How do you manage to enjoy Starbucks while following a keto diet/lifestyle?

You just have to know what to order! I went and made very good use of a Starbucks gift card that my husband won at work.

Before I went, I consulted my Pinterest board for the best keto choices (so I wouldn’t look like a fool at Starbucks ;))

Here was my order:

Heaven in a cup!!

I had to go over it with the barista-in-training, yet it was well worth the wait. Ah, heaven in a cup I tell you!!

Now the cup doesn’t tell you the whole story, it was actually a Sugar-free Cinnamon Dulce Light Frappuccino with half water and half heavy cream. (instead of non-fat milk)

I adore cinnamon and caramel, so this was perfect! And to know it was sugar-free made it also guilt-free!! I didn’t ask what kind of cinnamon they used, at home I only use Ceylon Cinnamon, it’s the best kind.

This way, I don’t get a sugar-laden, calorie-filled beverage but a sugar-free with all the good fat version and the flavor was phenomenal!!!

Another choice could have been a Coffee Light Frappuccino with half water and half heavy cream. If you look on my Pinterest board, you will see the one for 13 keto Starbucks drinks you’ll love.

Originally posted by Trading Average.

This will be a favorite site for all you lovers of Starbucks. One tip: Use a gift card if you have one, a grande rung up at over $7!!!

Cheapos like me, will continue to make my keto beverages at home for the most part, but this was a lovely treat! Of course, you don’t want to make this a habit any more than eating a whole pan of keto brownies in one setting.

Still, we all need a treat like this once in a blue moon. So I encourage you to try it yourself, don’t be shy. The baristas are very patient and work with you, you are paying them good money, after all!

The Great (Grate) Cinnamon Debate

Cinnamon lovers like me have heard about the differences in the two main cinnamon types for years (Ceylon and Saigon), were you aware of the great cinnamon debate?

Questions arise such as:

  • How do the differ?
  • Which one tastes best?
  • What are the health benefits of each?
  • Which is the “true” cinnamon
  • Is store bought ok, or should you grind your own?
  • How is cinnamon farmed, where does it come from?

All great questions and even I thought I knew all the answers…until I did more research. Boy, was I surprised! Turns out, fresh is best-in other words, grate your own at home.

I love cinnamon and I use it every day! I had been told years ago when I started studying different diets that Ceylon cinnamon was the best and only cinnamon one should use.

First off, there is no nutritional difference in the two, yet when buying store bought ground or powdered cinnamon, one can’t know where it was sourced. Were pesticides used? Flour or God forbid, sawdust added? (Yes, some manufacturers do that for added filler!!)

So, the best method to ensure one is getting real, fresh cinnamon, is to buy from trusted sources and grate it yourself. That way, you are guaranteed the harvest date, where in the world it came from, and the method of farming used.

I need to buy a grater!

A wonderful blog I follow called Food Renegade is run by a passionate advocate for real food, Kristen Michaelis who suggests this site for buying the best cinnamon and graters.

A starter kit of 2 fresh cinnamon sticks of each type, individually wrapped, plus a grater is $25. That would also make a cinnamon lover like me a great gift!

Do you know everything there is to know about cinnamon? Me neither, yet I can answer some of the most asked questions like the ones I listed above.

What’s the difference?

Saigon cinnamon is native to Vietnam but trees are also grown in Japan and China. Ceylon cinnamon is grown in Brazil and Chinese cinnamon (also called cassia) is found in southeast Asia.

How does each one taste?

Ceylon cinnamon is subtle, warm, and has a citrusy aroma.

Saigon cinnamon is hot and sweet.

They both come from the bark of the tree and are ground for use or sold as sticks for flavoring drinks, gravies, or to be ground fresh by the consumer.

Wrapped cinnamon sticks stay fresh about a year, of course, once unwrapped they lose that freshness. Cinnamon loses the precious essential oils and nutrients in the manufacturing process, so it’s best to grind your own.

However, if you do choose to buy ground cinnamon, be sure to get Organic, preferably from Amazon, or your favorite health food store.

Photo credit: Monika Grabkowsky for Unsplash

What are the health benefits?

  • reduces blood sugar -good for type2 diabetics-lowers bad cholesterol
  • alternative sweetener
  • great source of calcium, manganese, iron, and fiber
  • has an anti-clotting effect on the blood
  • helps digestion
  • improves skin
  • inhibits bacterial growth
  • stops some medication-resistant yeast infections

Some other claims are that it aids in pain reduction, acts as an inflammatory, and boosts cognitive function and memory. Some studies suggest cinnamon and honey together help one lose weight.

The fresher the spice is, the greater the benefits will be. Obviously, if your cinnamon is old and stale, it won’t taste good or work as well.

Much has been discussed on the accuracy of studies on cinnamon being able to reduce blood glucose in type 2 diabetics since no one knows how the tested cinnamon was sourced, if it was on pills, extracts, powder or freshly grated.

Keep taking your medication by all means, yet try an experiment and see if adding freshly grated cinnamon to your daily diet helps lower your blood glucose.

Which cinnamon contains the most Coumarin?

Saigon cinnamon has a higher concentration of the natural flavoring coumarin, which in 2006 claims were made by German health authorities could cause liver damage to sensitive people. You would have to eat lots of cinnamon to worry though.

Is cinnamon an aphrodisiac?

According to the Bible, ancient Chinese medicine, and even 17th century witchcraft, cinnamon heats up your body, turns on your sex drive, and strengthens the heart. Hmmmm. Pumpkin pie sir? ūüėČ

Photo credit: Deryn Macey for Unsplash

How is cinnamon used?

I can’t think of too many ways cinnamon couldn’t be used! I take it in my coffee every single day, shake it in smoothies, on my porridge and in my home made keto granola.

Think how much better freshly ground would taste!!!

I hope I’ve given you some food for thought, a source for fresh cinnamon and graters, and a new appreciation for this ancient spice. Let me know if you need clarification on anything by comments in the box.

Have a great Wednesday and spice up your life!

Day 29-Product Week-Coconut Oil, Butter, Cinnamon

Sorry about last night’s post everyone. I was so tired and sick feeling, my brain was fried and it showed. I say let’s move on to today’s post and fuggetaboutit.ūüėČ

I have a theory about why I got sick in the first place while on vacation, could be wrong but here it is. I didn’t have a way to make my bulletproof coffee and my body missed those important ingredients like coconut oil, butter and cinnamon. I’ll tell you a little bit about each product and why I think it might have affected me.


As some of you may know from previous posts, bulletproof coffee is my morning staple and uses the ingredients mentioned above, the most important being coconut oil. Coconut oil contains lauric acid which has antibacterial, antifungal and antiviral properties. The body converts this into monolaurin which fights viruses, and bacteria like herpes, influenza, and even HIV. It also fights listeria, H.Pilori and giardia lamblia. So, without my immune system strengthener, I was vulnerable to infection. It is also a misconception that coconut oil is bad for the heart and makes you gain weight. In all actuality, it is beneficial for the heart because of the lauric acid it contains. This acid helps prevent high cholesterol, and reduces injury and and damage to arteries therefore preventing artherosclerosis, or hardening of the arteries.

I could talk about coconut oil and its uses and benefits all day but let’s move on to the goodness of grassfed butter, the second important ingredient in my coffee. I use¬†Kerrygold brand butter because it is grassfed, pure creamery butter.

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Grassfed vs regular butter- Grassfed butter contains loads of Vitamin K2 which helps keep calcium out of the arteries, therefore also preventing artherosclerosis. Butter, egg yolks and goose liver are good sources of this important vitamin. It also is full of an anti-inflammatory fatty acid called butyrate. Since it fights inflammation in the arteries, it reduces heart disease. In countries like Australia where the cows are grass fed, people who ate the most high-fat dairy products have over 50% lower risk of death compared to those who ate the least. That’s why I use only Kerrygold in my diet. In coffee, on my baked sweet potatoes and my baked goods.

Lastly, cinnamon.¬†image¬†One of the oldest spices in the world, it has been used for centuries in countries like China and Egypt for its medicinal benefits and culinary enhancement. Of the two types of cinnamon, Ceylon and Cassia, Ceylon is preferred and offers a multitude of benefits. It is anti-microbial and and anti-clotting and can ¬†boost brain function and helps keep a healthy colon, due to it’s richness in dietary fiber. One of the main reasons I use it, besides the great taste, is because it may stop the growth of harmful bacteria and fungi such as candida (which causes yeast infections).

The other reason I drink this coffee daily is because one cup sustains me all through the day because of the good fats it contains. I’m not picky about my coconut oil, as long as it’s unrefined, pure virgin, cold-pressed, I’m cool with it. I tend to go with the least expensive because I use a ton of it! I’m currently using Tropical Life Organic coconut oil because I can get a large container for ten or eleven bucks. It is unrefined, virgin and smells fantastic. I use Organic Ceylon cinnamon and I’ve found that at Sprouts.

So, yeah, I covered three products in one post because I felt I had to explain all the benefits of drinking bulletproof coffee. I’m positive that missing my beloved morning starter somehow contributed to this double whammy I have going on. After seeing the doctor this morning it was decided that I had a UTI or a possible kidney infection and an upper respiratory infection as well. Luckily, the medicine they gave me will knock out both of them!

I do hope you are inspired to try one or all three of the products mentioned here. Let me know if you do and how you use them in the comments. I look forward to hearing about it! Until tomorrow, when we talk about another product I love and swear by-Stevia. See you then!