The holiday season is filled with cozy moments, festive flavors, and indulgent coffee drinks like peppermint mochas, gingerbread lattes, and eggnog lattes. But if you’re managing gestational diabetes mellitus (GDM), you may wonder:
Can I still enjoy holiday coffee drinks?
How can I make my seasonal coffee GD-friendly?
What are the best low-carb sweeteners and milk alternatives?
Good news—you don’t have to miss out on your favorite holiday drinks! With the right tweaks, you can still enjoy delicious, low-carb, sugar-free versions of your favorite seasonal coffees without spiking blood sugar levels.
In this guide, we’ll cover:
Top tips for making holiday coffee GD-friendly
The best sugar substitutes and low-carb milk options
8 easy low-carb holiday coffee recipes
Frequently Asked Questions (FAQ) on gestational diabetes & coffee
Let’s dive in! 🎄☕
Best options: Unsweetened almond milk, coconut milk, or heavy cream.
Why? Traditional dairy milk contains more natural sugars (lactose), which can raise blood sugar.
Best choices: Stevia, monk fruit, allulose (zero impact on blood sugar).
Avoid: Regular sugar, honey, agave, and artificial sweeteners like aspartame.
Use sugar-free syrups.
Opt for homemade unsweetened whipped cream.
Stick to small or medium servings to keep carb intake low.
Add a scoop of collagen powder or pair coffee with a high-protein snack to slow glucose absorption.
Tastes like: A rich, minty chocolate mocha—without the sugar overload!
Ingredients:
1 cup brewed coffee or espresso
1 cup unsweetened almond milk
1 tablespoon unsweetened cocoa powder
1 tablespoon sugar-free peppermint syrup or peppermint extract (for example, Torani Sugar Free Peppermint Syrup)
sweetener to taste (like stevia, monk fruit, or allulose)
a splash of heavy cream (optional, for creaminess)
unsweetened whipped cream (optional)
crushed (sugar-free) peppermint candy (for garnish, optional)
Instructions:
Heat the unsweetened almond milk in a small saucepan over medium heat until warm (but not boiling).
Whisk in the unsweetened cocoa powder until fully dissolved.
Add the brewed coffee or espresso and stir well.
Stir in the sugar-free peppermint syrup and sweeten with preferred sweetener if desired.
Pour into your favorite holiday mug.
Optional: Top with a dollop of unsweetened whipped cream and sprinkle with crushed (sugar-free) peppermint candy for a festive touch.
For another simple and delicious take on Peppermint Mocha, check out our guide: Peppermint Mocha 2 Ways.
Tastes like: A warm, spiced holiday latte with classic gingerbread flavors.
Ingredients:
1 cup brewed coffee or espresso
1 cup unsweetened almond milk
½ teaspoon ground cinnamon
¼ teaspoon ground ginger
⅛ teaspoon ground nutmeg
⅛ teaspoon ground cloves
½ teaspoon vanilla extract
sweetener to taste (like stevia, monk fruit, or allulose)
unsweetened whipped cream (optional)
a pinch of cinnamon (optional, for garnish)
Instructions:
In a small saucepan, heat the unsweetened almond milk over medium heat until it begins to steam.
Stir in the ground cinnamon, ground ginger, ground nutmeg, and ground cloves. Whisk well to ensure the spices are evenly mixed.
Add the brewed coffee or espresso and vanilla extract. Stir to blend.
Sweeten with preferred sweetener if desired.
Pour the gingerbread latte into a mug.
Optional: Top with a dollop of unsweetened whipped cream and sprinkle with a pinch of cinnamon for a festive touch.
For another simple and delicious take on Peppermint Mocha, check out our guide: Gingerbread Latte 2 Ways.
Tastes like: A creamy, spiced vanilla cold brew with a hint of cinnamon.
Ingredients:
1 cup cold brew coffee
1 cup unsweetened almond milk
½ teaspoon ground cinnamon
1-2 tablespoons sugar-free vanilla syrup (for example, Jordan's Skinny Syrups Sugar Free Vanilla)
sweetener to taste (like stevia, monk fruit, or allulose)
ice cubes
cinnamon stick (optional, for garnish)
Instructions:
In a glass, combine the cold brew coffee and unsweetened almond milk. Stir well to mix.
Add the ground cinnamon and sugar-free vanilla syrup. Stir until the cinnamon is fully dissolved.
Sweeten with preferred sweetener if desired.
Fill a glass with ice cubes and pour the cold brew mixture over the ice.
Optional: Garnish with a cinnamon stick for an extra festive touch.
Tastes like: A warm hazelnut latte without the sugar spike.
Ingredients:
1 cup brewed coffee or espresso
1-2 tablespoons sugar-free hazelnut syrup (for example, Torani Sugar Free Hazelnut Syrup)
1/4 cup unsweetened almond milk
1/4 cup heavy cream (for added richness)
sweetener to taste (like stevia, monk fruit, or allulose)
crushed nuts (optional, for garnish)
Instructions:
Brew your coffee and pour it into a mug.
Stir in the sugar-free hazelnut syrup and sweeten with preferred sweetener if desired.
Add the unsweetened almond milk and heavy cream, and stir until well combined. If you prefer a frothy texture, you can froth the almond milk before adding it.
Optional: Garnish with crushed hazelnuts or almonds for a nutty finish.
Tastes like: A creamy, spiced eggnog coffee—without the sugar!
Ingredients:
1 cup brewed coffee or espresso
1 scoop eggnog-flavored protein powder (for example Just Ingredients Eggnog Protein Powder)
1/4 cup unsweetened almond milk
1/4 cup heavy cream (for added richness)
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
sweetener to taste (like stevia, monk fruit, or allulose)
whipped cream (optional, for topping)
Instructions:
Brew your coffee or espresso and pour it into a mug.
In a separate small saucepan, heat the unsweetened almond milk and heavy cream over low to medium heat until warm, but not boiling.
Add the eggnog-flavored protein powder to the warm milk mixture and whisk until fully dissolved and smooth. Froth the mixture for additional creaminess.
Pour the protein milk mixture into the brewed coffee or espresso.
Add ground cinnamon and nutmeg, stirring to combine.
Taste and sweeten with preferred sweetener if desired.
Optional: Top with a dollop of whipped cream and a sprinkle of cinnamon or nutmeg for extra festive flair.
For another simple and delicious take on Peppermint Mocha, check out our guide: Eggnog Latte 2 Ways.
Tastes like: A minty vanilla latte with festive holiday vibes!
Ingredients:
1 cup brewed coffee or espresso
1 scoop vanilla peppermint flavored protein powder (for example Just Ingredients Vanilla Peppermint Protein Powder) ** substitute with 1 scoop vanilla flavored protein powder + sugar-free peppermint syrup or peppermint extract
1/2 cup unsweetened almond milk
sweetener to taste (like stevia, monk fruit, or allulose)
1-2 tbsp heavy cream (optional, for added richness)
peppermint extract (optional, for extra minty flavor)
whipped cream (optional, for topping)
Instructions:
Brew your coffee or espresso and pour it into a mug.
In a small saucepan, heat the unsweetened almond milk over medium heat until warm (but not boiling).
Add 1 scoop of vanilla peppermint flavored protein powder to the warm almond milk, stirring until completely dissolved and creamy.Froth the mixture for additional creaminess.
Pour the protein-infused milk mixture into your brewed coffee or espresso. Stir to combine.
Taste and adjust sweetness with your preferred sweetener, if desired.
For extra creaminess and richness, add a splash of heavy cream and stir.
Optional: Add a few drops of peppermint extract for a stronger mint flavor.
Optional: Top with a dollop of whipped cream.
Tastes like: A cozy, spiced chai latte—low-carb style!
Ingredients:
1 cup brewed coffee (or brewed black tea for a traditional chai flavor)
1/2 cup unsweetened almond milk
1/4 tsp ground cinnamon
1/4 tsp ground ginger
1/4 tsp ground cardamom
1/4 tsp ground cloves
1/4 tsp ground nutmeg
1 tsp vanilla extract (optional)
sweetener to taste (like stevia, monk fruit, or allulose)
1-2 tbsp heavy cream
whipped cream (optional, for topping)
Instructions:
Brew your coffee, espresso, or black tea (depending on your preference).
In a small saucepan, combine the unsweetened almond milk and spices (cinnamon, ginger, cardamom, cloves, nutmeg). Warm over medium heat, stirring frequently until heated through.
Once the milk is hot, whisk in the vanilla extract and sweetener of choice until fully dissolved.
For extra creaminess, add a splash of heavy cream and stir to combine.
Pour the spiced milk mixture into your brewed coffee, espresso, or tea.
Stir everything together, tasting and adjusting sweetness as needed.
Optional: Top with a dollop of whipped cream and an extra sprinkle of cinnamon for added holiday flair.
Tastes like: A creamy almond butter mocha—but low-carb!
Ingredients:
1 cup brewed coffee (cooled)
1/2 cup unsweetened almond milk
a splash of heavy cream (for creaminess)
1 tablespoon unsweetened almond butter
1 tablespoon unsweetened cocoa powder (optional for a mocha twist)
1/2 teaspoon vanilla extract
sweetener to taste (like stevia, monk fruit, or allulose)
1 cup ice cubes
whipped cream (optional, for topping)
crushed almonds (optional, for garnish)
Instructions:
Brew the coffee (or make espresso) and let it cool to room temperature or chill it in the refrigerator.
In a blender, combine the cooled coffee (or espresso), unsweetened almond milk, heavy cream,
almond butter, cocoa powder (if using), vanilla extract, and your preferred sweetener.
Add the ice cubes and blend until smooth and frothy. You may need to adjust the amount of ice to reach your desired consistency—more ice for a thicker frappuccino, less for a smoother texture.
Taste and adjust sweetness or flavor, if needed.
Pour the frappuccino into a glass.
Optional: Top with whipped cream for added indulgence and sprinkle with crushed almonds for a crunchy garnish.
1. Can I drink coffee if I have gestational diabetes?
Yes! Moderate coffee consumption is safe, but you need to watch added sugars and carbs. Stick to low-carb, sugar-free versions of your favorite holiday drinks.
2. How much caffeine can I have during pregnancy?
According to the American College of Obstetricians and Gynecologists (ACOG), pregnant women should limit caffeine intake to 200 mg per day (about one 12 oz cup of coffee).
Excessive caffeine intake (over 200 mg per day) can increase the risk of miscarriage, low birth weight, and preterm birth. It may also contribute to insomnia, dehydration, and increased heart rate in the mother. Caffeine isn't just in coffee—it’s also found in tea, soda, chocolate, and some medications. To stay safe, monitor your total caffeine intake and opt for decaf or lower-caffeine alternatives whenever possible.
3. What are the best sugar substitutes for gestational diabetes?
Safe, low-carb sweeteners include:
Stevia
Monk fruit
Allulose
Erythritol
These do not raise blood sugar and are pregnancy-safe.
4. Can I still have Starbucks holiday drinks with GD?
Most Starbucks holiday drinks contain a lot of sugar (e.g., a grande peppermint mocha has 63g of carbs). However, you can customize your order:
Ask for sugar-free syrups
Choose unsweetened almond or coconut milk as a base
Request half or no whipped cream
Stick to small sizes
5. Are artificial sweeteners safe during pregnancy?
Most health experts recommend avoiding aspartame & saccharin during pregnancy. Stevia, monk fruit, and erythritol are better choices.
6. How does acute caffeine ingestion affect insulin sensitivity in women with gestational diabetes (GDM)?
Drinking caffeine can temporarily reduce insulin sensitivity, which may make it harder to control blood sugar levels. A study found that caffeine intake (about 3 mg per kg of body weight) lowered insulin sensitivity by 18% and raised glucose levels in women with GDM. Because of this, it’s important for women with GDM to limit caffeine and consult their healthcare provider for advice on safe intake during pregnancy.
7. What is the relationship between coffee and the risk of developing type 2 diabetes?
Drinking more coffee has been linked to a lower risk of developing type 2 diabetes. A large study found that people who drank six or more cups of coffee daily had up to a 33% lower risk of type 2 diabetes. This benefit is thought to come from antioxidants and other compounds in coffee that improve how the body uses insulin and reduce inflammation. It’s important to note that caffeinated and decaffeinated coffee may have slightly different effects, so they should be studied separately.
You don’t have to give up festive holiday coffee drinks just because you’re managing gestational diabetes. By using low-carb ingredients, sugar-free sweeteners, and mindful portion control, you can still enjoy all the holiday flavors without the blood sugar spikes.
Moderate caffeine intake, defined as less than 200 mg per day, is generally considered safe during pregnancy and may be associated with a reduced risk of gestational diabetes. Studies suggest that moderate consumption of caffeine from coffee and tea is not associated with an increased risk of gestational diabetes and may even lower the risk for some expectant mothers. However, it is important to consider potential risks and the need for more research to fully understand the relationship between moderate caffeine intake and pregnancy outcomes.
Try these 8 easy, GD-friendly holiday coffee recipes and make your holiday season delicious AND healthy! Do you have a favorite GD-friendly holiday coffee recipe? Join HIgedi app and share it with other GD-mamas!
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