Chewy, crunchy, sticky, ooey-gooey sweetness but with fiber, vitamin E, manganese and more, these coconut maple crunch date bites hit the spot in every way. Enjoy these sweet treats as a more nutrient-dense option. They are no-bake, making it for easy and quick creation. Each Read More
If you are looking for a salad that feels as bright and joyful as the holiday season, this holiday Grapefruit Gift Bow Salad with Star Ruby “Gift Bows” brings together freshness, nutrition, and a playful festive touch. Using small cookie cutters, the grapefruit slices are cut Read More
If you’re looking for a cozy, nourishing drink to support your skin and your overall wellness, this Lemon Ginger Bone Broth is a soothing blend of comfort and function. Packed with vitamin A from pureed carrots and butternut squash, vitamin C from fresh lemon, anti-inflammatory ginger, and collagen-rich broth, Read More
Welcome to The Sugar Dietitian
Sweets can be included as part of a balanced and healthy lifestyle and relationship with food. I’m here to show you how. Whether you’re craving a lower-sugar recipe, curious about portion-friendly options, or want to enjoy treats more mindfully, you’re in the right place.
Meet Sheila Patterson, Registered Dietitian, CDCES and Media Expert
I’m a registered dietitian, diabetes expert, media contributor, and mom of two. I appear in television segments, offer expert quotes for national publications, and partner with trusted brands to share realistic, science-based nutrition guidance. My approach helps people enjoy food without confusion or restriction and part of an overall healthy intake.
A Balanced Way to Enjoy Sugar
Here you’ll find recipes, smart product recommendations, and tools to help you include sweets with confidence. I believe satisfying your sweet tooth can fit into a nourishing, joyful routine. Here you will find guidance and support whether it’s blood sugar help, incorporating sweets that you can tolerate if using GLP-1 therapy or general ways for anyone to include tasty treats and healthy meals.
The Holidays May Be Over, But My Peppermint Mocha Lives On
Even though the holiday season has just ended, I’m still savoring festive coffee flavors thanks to a thoughtful gift from Santa! He surprised me with the DREO Barista Maker Milk Frother, and I am obsessed. Naturally, the first thing I had to make was a lighter, low-sugar version of my favorite Starbucks Peppermint Mocha Latte.
To put it in perspective, a tall Peppermint Mocha from Starbucks contains 328 calories, 48 grams of carbs, and 33 grams of sugar—essentially a meal-sized portion of carbs in the smallest size. While delicious, I wanted something I could enjoy more regularly, not just as an occasional treat.
The DREO electric frother made it so easy to create a creamy, dreamy latte. One of its best features is the ability to customize the frothing settings based on the type of milk you’re using. For those without an electric frother, a handheld frother is a fantastic and budget-friendly alternative. I added Califia Farms Peppermint Mocha Almond Milk Creamer directly into the Califia Farms Oat Barista Blend oat milk before frothing, which gave me a rich, velvety result. Oatly Oatmilk Barista Edition is another great option. Barista blends typically have a small amount of fat added for more optimal blending but regular oat milk is also ok to use. If the latte option isn’t enough froth, there are other settings to select for even more. I added the finished froth mixture to a shot of espresso ready in my Le Creuset snowman mug.
The finished drink was a satisfying morning treat with just 22 grams of carbs and 10 grams of sugar—a significant improvement! While some might say this is still on the higher side, most of the carbs come from oat milk, which offers nutrients and fiber compared to sugar-heavy alternatives. I used 3 tablespoons of creamer for a perfectly balanced peppermint mocha flavor, but you could reduce it to 2 tablespoons if you prefer a lower sugar option.
For an even lower carb and sugar version, almond milk works beautifully. However, I stuck with oat milk for a creamier texture without the added calories of full-fat cow’s milk. To complete the holiday coffeehouse vibe, I topped my latte with a dollop of light whipped cream and a sprinkle of crushed candy cane. Other garnishes can include some snowman-shaped marshmallows seen here. It’s like bringing a bit of festive magic into every sip!
Label Comparison
Nutritional Breakdown for homemade peppermint mocha latte
Comparison with Starbucks (tall) Peppermint Mocha Latte