What Is the Best Latte for Diabetics? Guide to Low-Sugar Options

November 10, 2025 •

4 min read

According to the CDC, over 1 in 10 Americans have diabetes, making dietary choices, like enjoying a latte, a critical consideration for blood sugar management. A highly sweetened cafe drink can contain more sugar than a soda, but with the right modifications, a low-sugar latte can be a safe and satisfying treat for those managing their condition.

Quick Summary

Crafting a diabetic-friendly latte involves selecting unsweetened milk alternatives or low-fat dairy, using zero-calorie sweeteners, and avoiding sugary syrups and whipped cream. Portion control is also key to minimizing carbohydrate intake and maintaining stable blood sugar levels.

Key Points

Choose Unsweetened Milk: Opt for unsweetened plant-based milks like almond or flax milk, or lower-fat dairy options, to significantly reduce carbohydrate and sugar intake.
Use Zero-Calorie Sweeteners: Instead of sugary syrups, sweeten your latte with stevia, monk fruit, or erythritol to avoid blood sugar spikes.
Flavor with Spices: Enhance taste with natural, sugar-free additions like cinnamon, nutmeg, or unsweetened cocoa powder.
Control Portion Size: A smaller-sized latte, like a 'short' or 'tall', means less overall milk and fewer carbs.
Monitor Your Blood Sugar: Pay attention to how your body responds to caffeine, and consider decaf if you notice any changes in your glucose levels.
Customize Your Order: When at a cafe, specify 'sugar-free syrup' and 'unsweetened almond milk' to ensure your drink is low-carb.

For many, a latte is a daily ritual, but for individuals managing diabetes, a standard cafe latte can be a significant source of unwanted sugar. The good news is that by customizing a few key ingredients, you can enjoy a delicious and satisfying coffee drink that supports healthy blood sugar levels.

The Foundation: Unsweetened Coffee

At its core, a latte is a simple blend of espresso and steamed milk. The coffee component itself—whether espresso or a strong brewed coffee—is naturally low in carbohydrates and has a glycemic index of zero. For some individuals, the caffeine in coffee can slightly affect insulin sensitivity, so monitoring your blood sugar is a good practice. If you are particularly sensitive, opting for decaf coffee is a simple, effective change.

Choosing Your Milk: Dairy vs. Plant-Based Options

The milk you choose is one of the most impactful decisions for controlling the sugar and carbohydrate content of your latte. Traditional dairy milk contains lactose, a natural sugar, while many plant-based milks offer lower-carb alternatives, especially when unsweetened.

Non-Dairy Milk Alternatives

Unsweetened Almond Milk: Often the best choice for a very low-carb option, with as little as 1 gram of carbs per serving. It has a neutral, nutty flavor that works well in lattes. Be sure to select an unsweetened variety to avoid added sugars.
Unsweetened Soy Milk: This provides a good source of protein and fat, which can help slow the absorption of sugar and prevent blood sugar spikes. One cup of unsweetened soy milk has roughly 4 grams of carbs.
Unsweetened Coconut Milk: Offers a creamy texture and low carb count, though it can be low in protein.
Unsweetened Flax Milk: Another very low-carb option, though it is also low in protein.
Oat Milk: This is typically higher in carbohydrates than other plant-based options due to the natural sugars in oats. It's best to use caution and check the label for unsweetened versions with lower carb counts.

Dairy Milk Considerations

Cow's milk contains lactose, but the fat and protein content can help stabilize blood sugar. Some studies suggest that low-fat dairy may even be associated with a lower risk of type 2 diabetes.

Whole Milk: Higher in fat and protein, which can help moderate blood sugar spikes.
2% Milk: A balanced option with less fat than whole milk, but with the same lactose content.
Lactose-Free Milk: Processes lactose out, but the carb content remains similar to regular dairy milk.

Sweetening Your Latte Without Sugar

To avoid a high-sugar load, skip the classic syrups and opt for natural, zero-calorie alternatives.

Stevia: A natural, plant-based sweetener that won't raise blood sugar.
Monk Fruit Extract: Another zero-calorie, plant-based option derived from the monk fruit.
Erythritol: A sugar alcohol that is not metabolized, so it has no impact on blood sugar.
Sugar-Free Syrups: Many brands offer sugar-free versions of popular flavors like vanilla and cinnamon dolce.

Flavorings and Toppings

Just because you're skipping the sugar doesn't mean your latte has to be boring. Adding spices and other natural flavorings can elevate your drink.

Cinnamon or Nutmeg: A sprinkle of these warm spices adds flavor without extra calories or carbs.
Unsweetened Cocoa Powder: For a mocha-like taste, a dash of unsweetened cocoa powder works perfectly.
Homemade Vanilla Extract: A small splash of pure vanilla extract adds great flavor.

Putting It All Together: Your Diabetic-Friendly Latte

For the best results, start with a base of fresh espresso and build your drink with these steps:

Select your size: A smaller portion, like a short or tall size, will inherently have fewer carbs from milk.
Choose your milk: Opt for an unsweetened almond or soy milk, or a small amount of low-fat dairy milk, to control carb content.
Add your sweetener: Use a zero-calorie sweetener like stevia, monk fruit, or a sugar-free syrup.
Flavor with spices: Finish with a sprinkle of cinnamon or nutmeg for a touch of warmth.

Comparing Low-Carb Milk Alternatives


Milk Type	Carbohydrates (per cup)	Notes
Unsweetened Almond Milk	~1 gram	Very low carb, neutral flavor.
Unsweetened Flax Milk	~1 gram	Very low carb, often has omega-3s.
Unsweetened Soy Milk	~4 grams	Good protein and fat content.
Unsweetened Coconut Milk	~4 grams	Creamy texture, but lower protein.
Fairlife Ultra-Filtered Dairy (Reduced-Fat)	~6 grams	Lactose-free, 50% less carbs than regular dairy milk.

Conclusion

While many commercial lattes are off-limits due to their high sugar content, people with diabetes have excellent, blood sugar-friendly alternatives. By choosing the right milk, using sugar-free sweeteners, and controlling your portion size, you can craft a delicious, low-carb latte at home or at your favorite cafe. Customization is key, and with a little knowledge of your ingredients, your daily latte can remain a safe and enjoyable indulgence.

For more information and resources on managing diabetes with a healthy lifestyle, visit the American Diabetes Association website.

Frequently Asked Questions

Yes, you can drink lattes with diabetes, but it's crucial to customize them to be low in sugar. Opt for unsweetened milk alternatives, zero-calorie sweeteners, and avoid sugary syrups and toppings to keep your blood sugar in check.

Unsweetened almond milk is generally better for a diabetic latte than oat milk, as it is much lower in carbohydrates and sugar. Unsweetened oat milk contains more natural sugars and carbs that can affect blood glucose levels.

Yes, sugar-free syrups are typically sweetened with non-nutritive sweeteners and contain zero calories and carbs, making them a safe way to add flavor to a latte without affecting blood sugar.

If you prefer dairy milk, low-fat or ultra-filtered options are generally recommended. For instance, ultra-filtered lactose-free milk, like Fairlife, has less sugar and more protein than regular milk, which can help stabilize blood sugar.

To make a low-carb mocha, use unsweetened almond milk and a zero-calorie sweetener, then stir in unsweetened cocoa powder or a sugar-free mocha syrup.

For some individuals, caffeine can cause a temporary spike in blood sugar levels. Monitoring your personal response is key. If you notice a sensitivity, switching to a decaf espresso can help.

Avoid drinks with added classic syrups, toppings like whipped cream, and caramel or chocolate drizzles. Always specify 'sugar-free syrup' and 'unsweetened' for your milk choice.