The holidays are supposed to feel magical, not stressful. But when you're managing gestational diabetes, those festive peppermint mochas and gingerbread lattes at every coffee shop can feel completely off-limits.
Here's the good news: You don't have to skip the holiday coffee magic. You just need to know the right swaps.
Many moms in the HIgedi app community share their favorite holiday coffee hacks—and we've gathered the best ones right here. These 8 recipes are low-carb, blood sugar-friendly, and taste just as cozy as the coffee shop versions.
Traditional holiday coffee drinks are loaded with sugar:
Starbucks Peppermint Mocha (Grande): 63g carbs
Gingerbread Latte (Grande): 35g carbs
Caramel Brulée Latte (Grande): 57g carbs
That's more carbs than most moms can handle in an entire meal—and it's just a drink.
The culprits:
Sugary syrups
Sweetened whipped cream
Flavored milk (often pre-sweetened)
Hidden sugars in "seasonal" creamers
But with a few smart swaps, you can enjoy all the holiday flavors without the blood sugar spike.
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 1-2 shots of espresso
1 cup unsweetened almond milk
1 tbsp unsweetened cocoa powder
1 tbsp sugar-free peppermint syrup (for example, Torani Sugar Free Peppermint Syrup)
sweetener to taste (like stevia, monk fruit, or allulose)
2-3 tbsp of heavy cream (optional, for creaminess)
unsweetened whipped cream (optional, for topping)
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.
Tip: If you find the cocoa powder gritty, whisk it with a little almond milk first before adding to the hot liquid.
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 1-2 shots of espresso
1 cup unsweetened almond milk
½ tsp ground cinnamon
¼ tsp ground ginger
⅛ tsp ground nutmeg
⅛ tsp ground cloves
½ tsp vanilla extract
sweetener to taste (like stevia, monk fruit, or allulose)
2-3 tbsp heavy cream (for added richness)
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.
Pro tip: Make a big batch of the spice mix (combine all spices in a jar) and store it. You can grab a teaspoon whenever you want a quick gingerbread latte!
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 tbsp 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 (Dissolve the ground cinnamon in a small amount of warm water first, then add to the cold brew, this prevents grittiness) and sugar-free vanilla syrup.
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 1-2 shots of espresso
1-2 tbsp sugar-free hazelnut syrup (for example, Torani Sugar Free Hazelnut Syrup)
1/2 cup unsweetened almond milk
2-3 tbsp 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 if desired.
Tastes like: A creamy, spiced eggnog coffee—without the sugar!
Ingredients:
1 cup brewed coffee or 1-2 shots of espresso
1 scoop eggnog-flavored protein powder (for example, Just Ingredients Eggnog Protein Powder)
1/4 cup unsweetened almond milk
2-3 tbsp 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: Creamy white chocolate with a subtle peppermint finish—elegant and festive!
Ingredients:
1 cup brewed coffee or 1-2 shots espresso
1 scoop vanilla flavored protein powder (for example, Just Ingredients Vanilla Bean Protein Powder)
1/2 cup unsweetened almond milk
1-2 tbsp sugar-free white chocolate syrup (for example, Torani Sugar Free White Chocolate Syrup)
1/4 tsp peppermint extract (or a few drops for lighter mint flavor)
sweetener to taste (like stevia, monk fruit, or allulose)
2-3 tbsp heavy cream (optional, for added richness)
unsweetened whipped cream (optional, for topping)
crushed (sugar-free) peppermint candy (optional, for garnish)
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 flavored protein powder to the warm almond milk, stirring until completely dissolved and creamy. Froth the mixture for additional creaminess if desired.
Stir in the sugar-free white chocolate syrup until fully blended.
Add the peppermint extract and stir well. Taste and adjust—start with 1/4 tsp and add more if you want a stronger mint flavor.
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 2-3 tbsp heavy cream and stir.
Optional: Top with a dollop of unsweetened whipped cream and sprinkle with crushed (sugar-free) peppermint candy for a festive touch.
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)
2-3 tbsp heavy cream
whipped cream (optional, for topping)
Instructions:
Brew your coffee 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 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.
Pro tip: For a stronger chai flavor, steep the spices in the warm almond milk for 2-3 minutes before adding the coffee.
Tastes like: A creamy almond butter mocha—but low-carb!
Ingredients:
1 cup brewed coffee (cooled)
1/2 cup unsweetened almond milk
2-3 tbsp of heavy cream (for creaminess)
1 tbsp unsweetened almond butter
1/2 tsp 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 and let it cool to room temperature or chill it in the refrigerator.
In a blender, combine the cooled coffee, unsweetened almond milk, heavy cream, almond butter, 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.
Use natural almond butter with no added sugar. Check the label—most have 3-4g carbs per tablespoon.
❌ Mistake #1: Using "sugar-free" coffee shop syrups Many coffee shops use sugar-free syrups that still contain maltodextrin or other carbs. Always ask for the nutrition info or bring your own sugar-free syrup.
❌ Mistake #2: Drinking coffee on an empty stomach Even low-carb coffee can affect fasting numbers. Pair your holiday coffee with protein (eggs, cheese, nuts) or drink it with your meal.
❌ Mistake #3: Overdoing the portion size A 20oz latte has more milk (and carbs) than a 12oz. Stick to smaller sizes and add extra espresso if you want more coffee flavor.
❌ Mistake #4: Forgetting about the milk Regular dairy milk has 12g carbs per cup. Switch to unsweetened almond milk (1g carb per cup) or use half regular milk, half almond milk.
❌ Mistake #5: Not testing after new drinks Everyone's body responds differently. Test your blood sugar 1-2 hours after trying a new recipe to see how it affects you.
"I was so sad about giving up my favorite holiday drinks until I found this low-carb peppermint mocha recipe. My blood sugar stayed perfect, and it tastes just like Starbucks!"— HIgedi member
"I order a tall latte with almond milk and sugar-free vanilla, then add my own peppermint extract. Costs half as much and tastes better!"— HIgedi member
"I bring my own sugar-free syrup to coffee shops now. The baristas are always happy to use it."— HIgedi member
Join 6,500+ moms in the HIgedi app who share their favorite meals, get real-time support, and track their blood sugar with meal photos. It's like having a gestational diabetes best friend in your pocket.
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!
1. Can I drink coffee if I have gestational diabetes?
Yes! Moderate coffee consumption is generally considered 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 drink holiday coffee with gestational diabetes?
Generally yes! You can enjoy holiday coffees with gestational diabetes by using sugar-free syrups, low-carb milk alternatives, and portion control. The recipes above are all designed to keep your blood sugar stable.
5. Can I still have Starbucks holiday drinks with gestational diabetes?
Most Starbucks holiday drinks contain a lot of sugar (e.g., a grande peppermint mocha has more than 60g 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
6. What's the best sugar-free syrup for holiday coffees?
Some mama-approved sugar-free syrups include:
Torani Sugar-Free (peppermint, gingerbread, vanilla)
Jordan's Skinny Syrups (tons of holiday flavors)
Monin Sugar-Free (premium taste)
All use sucralose or stevia and have 0g carbs per serving.
7. When should I drink coffee to avoid blood sugar spikes?
The best time to drink coffee with gestational diabetes is:
With breakfast (protein + fat helps stabilize blood sugar)
Mid-morning (after your fasting test)
Avoid: On an empty stomach or right before bed
Some moms find that coffee with breakfast actually helps prevent post-meal spikes. Test to see what works for you.
8. Can I use regular milk in these recipes?
You can, but regular dairy milk has 12g carbs per cup. If you want to use regular milk:
Use only ½ cup and fill the rest with unsweetened almond milk
Pair your coffee with protein (eggs, cheese)
Test your blood sugar 1-2 hours after to see how you respond
For more details on milk options, check out our complete guide to milk with gestational diabetes.
9. Are these recipes safe for caffeine during pregnancy?
Yes! The general recommendation is 200mg of caffeine per day during pregnancy (about one 12oz cup of coffee). These recipes use 1-2 shots of espresso (75-150mg caffeine), well within the safe range.
For more information, see our complete guide on coffee with gestational diabetes.
10. Can I order these at Starbucks or other coffee shops?
Generally yes! Here's how to order:
Ask for sugar-free syrup (peppermint, vanilla, cinnamon dolce)
Request unsweetened almond milk or coconut milk
Ask for light whipped cream or skip it
Order a smaller size (Tall or Grande)
Or bring your own sugar-free syrup and ask them to use it—most baristas are happy to help!
11. Are artificial sweeteners safe during pregnancy?
Most health experts recommend avoiding aspartame & saccharin during pregnancy. Stevia, monk fruit, and erythritol are better choices.
12. 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.
13. 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.
14. How does caffeine affect the body during pregnancy?
Caffeine works by blocking adenosine, a brain chemical that promotes relaxation and sleepiness. This leads to adrenaline release, increasing alertness and energy. However, high doses of caffeine can cause nervousness, anxiety, jitteriness, and digestive issues such as loose stools or diarrhea. Coffee stimulates the stomach to produce gastrin, which increases digestive activity and can promote bowel movements. Caffeine can also temporarily raise blood pressure, and in high doses, may contribute to high blood pressure, high blood sugar levels, lower birth weights, and fetal growth restriction.
15. Can holiday coffee flavors with spices like cinnamon and nutmeg affect blood sugar?
Spices commonly used in holiday coffee drinks, such as cinnamon and nutmeg, may have beneficial effects on blood sugar regulation. Cinnamon, in particular, has been studied for its potential to improve insulin sensitivity and reduce blood sugar levels. Including these spices in your holiday coffee recipes can add flavor without adding carbs or sugar, making them a great choice for managing gestational diabetes.
16. Can drinking too much caffeine during the holidays affect my blood pressure?
Yes. High caffeine intake can temporarily raise blood pressure levels, which is a concern during pregnancy, especially for those with gestational diabetes who may already be at risk for high blood pressure. Stick to the recommended caffeine intake of less than 200 mg per day and monitor your blood pressure regularly during prenatal visits.
17. What alternatives to coffee can I enjoy during the holidays if I want to avoid caffeine?
If you want to limit caffeine consumption during the holidays, consider:
Herbal teas like chamomile or ginger (ensure they are pregnancy-safe).
Decaffeinated coffee or tea.
Warm water with lemon and a cinnamon stick for a festive flavor.
Low-carb hot chocolate made with unsweetened cocoa and milk alternatives.
These options can provide comforting holiday flavors without the caffeine.
Don't let gestational diabetes steal your holiday joy. With these 8 recipes, you can sip on festive coffees, enjoy the season, and keep your blood sugar exactly where it needs to be.
Download the HIgedi app to:
Access hundreds of GD mama-approved recipes (including more holiday favorites)
Connect with 6,500+ moms who truly understand
Record your blood sugar with meal photos
Get real-time support when you need it most
Not a coffee person? Check out our holiday mocktails for gestational diabetes for more festive drink ideas!
— Julija, Founder of HIgedi
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