Pumpkin spice season is here – but what’s really in your favorite latte?… Every fall, as temperatures begin to drop, the pumpkin spice craze surges! From coffee shops to candles, the delicious, cozy nostalgia of pumpkin spice welcomes us nearly wherever we go. Unfortunately, most pumpkin spice treats are loaded with extra sugar.
Fun fact: There is often no actual pumpkin in pumpkin spice products. Pumpkin spice is a blend of spices that are traditionally used in pumpkin pie. These typically include cinnamon, nutmeg, ginger, cloves, and allspice. These days, the spice blend is used in many treats besides pumpkin pie; common culprits include pumpkin spice lattes, flavored creamers and syrups, pumpkin breads/muffins and other desserts. The average large (or grande) pumpkin spice latte contains around 50 grams of sugar, compared to approximately 20 grams in a traditional latte. Here are a few tips to enjoy the real taste of pumpkin spice without all the sugar this year!
Read labels: When searching for healthier versions of store-bought pumpkin spice products, be sure to read the nutrition facts label. Many pumpkin spice products can have 20-50 grams of added sugar per serving; that’s equivalent to 5-12 teaspoons! Try to find foods with less than 8 grams of added sugar per serving and, ideally, less than 5 grams in drinks if possible.
Scan the ingredient list and avoid products listing ingredients such as high fructose corn syrup, maltose, dextrose, sucrose, pumpkin spice syrup (usually just sugar and artificial flavoring). Also beware of the term “natural flavor” as this often indicates artificially enhanced ingredients rather than authentic ones. Try to find products that include real spices such as cinnamon, ginger and nutmeg or “spice blend” instead of “pumpkin spice flavor”.
Make your own pumpkin spice flavor: You can easily make your own pumpkin spice blend to add to your baked goods and beverages.
Recipe: 3T cinnamon, 2t ginger, 2t nutmeg, 1 ½ t allspice, 1 ½ ground cloves.
Use your spice blend to re-create your favorite fall treats. For example, you can add a dash to your coffee along with almond or oat milk, real pumpkin puree, and sweeten with maple syrup for a healthier, authentic version of the pumpkin spice latte. Also consider adding it to your overnight oats or your morning toast to “spice-up” your breakfast this fall.
Here are a couple of more tasty and fun recipes to try out.
Maple-Pumpkin Spice Oatmeal Cookies
Be mindful: Finally, consider practicing “mindfulness” when enjoying your favorite pumpkin spice goodie this season. Mindfulness refers to the practice of being mentally present during the activity you are engaged in. It is not necessary to completely abstain from enjoying a special treat now and then. If you choose to indulge, make sure to be present and savor it as a seasonal treat, not an everyday sugar bomb!
Pumpkin spice does not have to be unhealthy; it is the large amounts of added sugar and artificial ingredients that can make it so. With a few smart swaps you can stay on track with your healthy eating plan while enjoying this delicious fall flavor. Check out the recipes above to help you get started!
Related blogs: “10 Tips to Avoid Holiday Weight Gain” and “Eight Great Lifestyle Habits to Stay Healthy This Fall”