Fall is all about pumpkin spice and all things nice—you don’t need to tell the nutrition experts that twice.
“During the fall period, the consumption of pumpkin spice, anything and everything, is surprisingly higher,” said Dr. Amy Lee, an expert in weight control, obesity, nutrition and head of nutrition at Nucific. “Maybe it brings back memories or nostalgia from childhood, or the marketing industry has essentially pigeonholed that fall means pumpkin spice.”
Dr. Lee has lectured for HBO, Hulu, PBS and the popular UCLA series, “Vital Signs,” and he may be onto something.
While pumpkins have long been ubiquitous during fall harvest and Halloween, the Starbucks Pumpkin Spice Latte was discontinued 20 years ago. The long-awaited drink, which usually comes out in August these days, took pumpkin fever to a whole new level. These days, Trader Joe’s and Costco are full of limited-edition pumpkin spice cakes and pumpkin spice cookies that sell out quickly.
You may have heard pumpkin has health benefits, but is pumpkin spice healthy? Dr Lee shared some thoughts.
Is pumpkin spice good for your health?
Pumpkin spice is not simply a blend of spices derived from a pumpkin. Instead, pumpkin spice foods combine multiple spices for an oh-so-autumn taste and smell. Some of these ingredients may even have health benefits.
“Items in pumpkin spice, like nutmeg, cinnamon, ginger and allspice, contain health benefits,” Dr. Lee said.
Let’s dig.
Nutmeg
Dr. Lee explains that nutmeg contains fiber, vitamins and minerals that provide health benefits. According to Dr. Lee, these components include:
- Vitamin A, which may contribute to eye health.
- Vitamin C provides many benefits, including wound healing and anti-aging.
- Vitamin E is an antioxidant known to improve skin health and vision.
- Manganese, which combines with calcium and vitamin D to improve bone health, constipation problems and insomnia.
- Copper, a trace mineral that Dr. Lee says helps with immunity.
- Zinc, another trace mineral that may help with healthy hair, nails and skin
- Iron contributes to the integrity and production of red blood cells.
Cinnamon
Cinnamon sticks can enhance a hot drink. Dr. Lee says cinnamon is also a component of most pumpkin spice recipes and may provide some health benefits. These benefits include:
- Calcium for bone health
- Iron
- Magnesium
- Phosphorus
- Potassium
- Vitamin A
- Choline is a nutrient that contributes to brain health. Some research suggests that 90% of people do not receive enough choline.
- Lycopene, also an antioxidant found in tomatoescontributes to heart and immune system health.
- Lutein, an antioxidant that improves eye health,
- Zeaxanthin, which also helps improve eye health
Ginger
A popular spice in many recipes, ginger is part of the PSL blend. What’s in the spice? Dr. Lee says ginger includes:
- Vitamin B3 (niacin), which contributes to digestion and nervous system health
- B6 is a vitamin that boosts metabolism and promotes water retention, helping you feel less bloated.
- Iron
- Potassium, an electrolyte necessary for cellular communication and water retention
- Vitamin C
- Magnesium
- Phosphorus
- Zinc
- Folate, which helps blood cell development
- Riboflavin, which allows the body to convert carbohydrates into energy
Allspice
Finally, allspice is an aromatic ingredient that may even have beneficial effects on heart health.
- Vitamin A
- Vitamin B6
- Vitamin C
- Riboflavin
- Niacin
OK, does this mean the Starbucks Pumpkin Spice Latte is healthy?
The vitamins, minerals, and other nutrients in pumpkin spice blends don’t necessarily make the famous PSL healthy (sorry). For starters, the amount of these spices in PSL is probably not enough to have a significant impact on your health. Sipping a PSL with Vitamin C is not the same as eating regularly fruits and vegetables like oranges and leafy greens.
Additionally, a large Pumpkin Spice Latte with 2% milk also contains 390 calories. Adding sugar and whipped cream adds to the calories and potential health effects. For example, added sugar boosts the risks of diabetes.
Pumpkin spice cookies and pumpkin spice cakes can also be high in added sugar and excess fat.
Other Ways to Prepare Your Pumpkin This Fall
There’s nothing wrong with enjoying a Starbucks pumpkin spice latte or your favorite Costco pumpkin spice cookie treats. And if you’re planning on drinking a latte anyway, adding pumpkin spice to the mix won’t make that latte any less healthy.
However, if you’re trying to eat more nutritiously, there are ways to fix your pumpkin and stay healthy too.
For example:
- You can make the PSL healthier by ordering a large one with skim milk (210 calories).
- Plain pumpkin coffee with skim milk and no sugar can also give you a taste of fall.
- Are you carving a pumpkin? Taste the pumpkin seeds. An ounce of unsalted pumpkin seeds contains many of the above vitamins and minerals, including fiber, calcium, magnesium, and phosphorus. The snack will run you around 160 calories, which isn’t bad.
You might also consider getting your pumpkin fix with a cup of plain pumpkin puree, which contains seven grams filling and fiber good for the intestine. Other health benefits of pumpkin include:
- Vitamin A
- Vitamin E
- Vitamin C
- Antioxidants that can reduce inflammation
The pumpkin is also a low FODMAP foods. For this reason, people with irritable bowel syndrome (IBS) are more likely to tolerate pumpkin. If you’re concerned about your diet, meeting with a registered dietitian can help. Your GP can provide you with a referral.
Editors’ Recommendations
