Coffee consumption has been linked to diminished risk of Alzheimer’s, better brain function, and even better memory. The fact is, coffee in its purest, blackest form is good for you. But that mix of chocolate, whipped cream, egg nog, and mystery syrup in your cup is not coffee. And it’s definitely not good for you. It sure is popular, though: Researchers studied coffee habits in New York and found that two-thirds of Starbucks’ customers opt for blended coffee drinks over regular brewed coffee or tea. The average caloric impact of the blended drinks was 239 calories. The regular coffee or tea, by comparison, was only 63 calories after factoring in added cream and sugar.

So even if you like your coffee sweet and light, you can strip away 176 calories every day, just by making this one swap—and shed a pound and a half a month. We’ve tracked down the worst dessert-in-a-cup crimes against weight loss, plus much healthier alternatives. Make these swaps to turn your neighborhood coffee shop of horrors into a tasty oasis of pick-me-ups—and stick with your new choices to keep the weight coming off.

6. #6: Worst Chocolaty Coffee Drink: Starbucks Double Chocolaty Chip Frappuccino with Whole Milk and Whipped Cream (venti)

520 calories, 23 g fat (15 g saturated, 0.5 g trans), 350 mg sodium, 69 g sugars

Talk about double trouble. Within this chocolate calamity lurks three-quarters of your recommended daily intake of saturated fat, and as much sugar as you’ll find in 10 Rainbow Popsicles! Slash your calorie intake by switching to skim milk and cutting out the whipped cream. Knock the size down to a grande, and switch from the frappe to an iced mocha, and you’re looking at a drink with 350 fewer calories than when you started. Make a switch like that every single day, and you’ll lose about 6 pounds in two months!

Drink This Instead!

Grande Iced Caffe Mocha with Skim Milk (No Whipped Cream)

170 calories, 2.5 g fat (1.5 g saturated, 0 g trans), 70 mg sodium, 28 g sugars

5. #5: Worst Seasonal Coffee Drink: Dunkin’ Donuts Iced Gingerbread Latte (large)

450 calories, 12 g fat (7 g saturated), 290 mg sodium, 68 g sugars

This holiday horror packs a whopping 68 grams of sugar (that’s as much as in three and a half Twinkies!) and almost a quarter of your daily calories. (Hope you weren’t planning to eat much today.) To enjoy the same chilly gingerbread coffee flavor, simply swap the latte for iced coffee and drop down a size. Suddenly, you’re looking at nearly half as much sugar and a far more digestible 270 calories. Read the rest of this entry »