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    The Hidden Health Benefits of Your Starbucks Pumpkin Spice Latte

    by Divi Sharma on
    Nutrition

    There’s something undeniably magical about sipping on a Pumpkin Spice Latte just as the leaves begin to turn and the air begins to crisp. But here’s the real question: is the Pumpkin Spice Latte actually good for you? Or is it time to swap out the sugar-heavy version for something a little lighter on your body? 

    Let’s dig into the details and find out!

    How It All Started

    The Pumpkin Spice Latte, or "PSL" as it’s affectionately known, has become the ultimate symbol of fall. It all started back in 2003 when Starbucks decided to give Peter Dukes, the head of Starbucks' espresso team, and a team of developers the task of creating a new drink for their fall season lineup. After some testing and tinkering in the kitchen, they landed on a comforting mix of cinnamon, nutmeg, clove, and a hint of pumpkin flavor (though fun fact: the original didn’t even have real pumpkin!). Little did they know, they were creating a cult favorite.

    Fast forward to today, and the PSL is practically a fall rite of passage. By 2015, Starbucks gave it a little upgrade by adding real pumpkin purée, answering the consumer demand for more natural ingredients. Now, the Pumpkin Spice Latte isn’t just a drink—it’s a full-blown cultural phenomenon. From candles to snacks, the PSL has inspired countless pumpkin-flavored goodies, making it the undisputed king of autumn.

    The Benefits 

    The Pumpkin Spice Latte has become synonymous with fall, but what exactly is it made of? At its core, the PSL is a cozy combination of Starbucks Signature Espresso, steamed milk, pumpkin purée, and the warm flavors of cinnamon, nutmeg, and clove. It’s topped with a generous dollop of whipped cream and a sprinkle of pumpkin pie spice for that final touch of autumnal nostalgia. 

    Pumpkin is rich in vitamins A and C, both great for boosting immunity and skin health. The spices, especially cinnamon and nutmeg, are known for their anti-inflammatory properties, and the coffee itself provides a familiar pick-me-up, which can help with mental alertness. Plus, there’s something about sipping on a warm, cozy drink that makes the PSL a comforting seasonal ritual for many—perfect for those chilly mornings or afternoons. But before you cozy up with your next PSL, it’s worth keeping in mind that even though this drink contains ingredients with naturally occurring benefits, it’s still more about indulgence than health.

    The Drawbacks

    While the PSL is undeniably delicious, it’s important to take a closer look at what’s actually in that cup. One of the most notable points is that the beloved pumpkin flavor comes primarily from a pumpkin-flavored syrup, which, in earlier versions of the drink, didn’t even contain real pumpkin. Although Starbucks now includes pumpkin purée in its recipe, much of the signature taste still relies on artificial flavors and additives, with real pumpkin playing only a minor role.

    Another drawback is the amount of sugar packed into each cup. A standard Grande PSL can contain around 50 grams of sugar and over 380 calories, depending on customizations. That’s more sugar than what the American Heart Association recommends for an entire day. Additionally, the syrup and whipped cream add unnecessary preservatives and artificial ingredients that can contribute to an overall higher intake of processed foods. For those concerned about clean eating, the list of ingredients in the syrup can be a bit off-putting.

    Luckily, there are healthier homemade alternatives that can deliver that same cozy fall flavor—without the overload of sugar or questionable ingredients.

    Here’s A Healthy Version You Can Make At Home:

    We all love the convenience of grabbing a Starbucks PSL, but let’s face it—the price tag and the sugar overload can be a bit much. The beauty of the Starbucks cup lies in its accessibility and flavor, but you can recreate that same cozy, autumnal vibe at home for way less—and with a healthier twist!

    So, how do you whip up a worthy replacement for your fall favorite? Spoiler alert: it’s easier than you think. 

    Seriously, Starbucks PSL: $8, this recipe: less than $1!

    Here’s how to make your own 5-ingredient Pumpkin Spice Latte at home:

    Ingredients:
    • ½ tsp pumpkin spice
    • 2 tsp brown sugar (sub: maple syrup, honey, or your sweetener of choice)
    • 2 tbsp. Pumpkin purée
    • 2 shots of espresso (sub: ½ cup of brewed coffee)
    • Milk or milk substitute
    • Dash of cinnamon
    • Optional: whipped cream

    1.   In a mason jar or mug, mix 1/2 tsp of pumpkin spice, 2 tsp of brown sugar, 2 tbsp of pumpkin purée, and 2 shots of espresso.

    2.   Give it a good shake to combine the ingredients. Heat your favorite milk and froth it up until creamy. Pour it into the jar or mug and stir.

    3.   Top with a dash of cinnamon, and if you’re feeling fancy, add a dollop of whipped cream. Enjoy your homemade PSL—without the guilt!

     

    If there's a diet you've been wanting to try, talk with a Registered Dietitian! We can help you understand the goal of the diet and find a long-term solution that will fit your lifestyle and your goals.

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