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Pumpkin Spice Lattes (PSLs) are popular seasonal drinks, but they have several health drawbacks primarily due to their high sugar and calorie content.

Why Are PSLs So Bad For You?

• High Sugar Content: A standard 16-ounce Pumpkin Spice Latte from Starbucks contains around 50 grams of sugar, which is equivalent to about 10 teaspoons. This amount significantly exceeds the American Heart Association’s recommendation of no more than 25 grams of added sugar per day for women. Consuming such high levels of sugar can lead to various health issues, including weight gain, increased risk of type 2 diabetes, and dental problems due to the sugar feeding bacteria that produce acids harmful to tooth enamel.
• Caloric Density: In addition to the sugar, a PSL can also be very high in calories. For example, a grande size has approximately 380 calories, while a venti can have up to 470 calories. This caloric density means that drinking a PSL is akin to consuming a dessert rather than a coffee beverage, which can contribute to excessive caloric intake if consumed regularly.
• Liquid Calories and Satiety: Drinking calories, especially in liquid form, may not promote the same feeling of fullness as consuming solid foods. This can lead to increased hunger later and potentially result in overeating throughout the day. The quick influx of sugar from the drink can also trigger cravings for more sugary foods, creating a cycle of unhealthy eating habits.
• Nutritional Deficiencies: While pumpkin itself is nutritious, providing vitamins and fiber, the PSL often lacks the essential nutrients that would make it a filling and healthy option. The drink is more dessert-like and doesn’t offer the same nutritional benefits as whole foods. As a result, it may not be a suitable substitute for a balanced meal.

While enjoying a Pumpkin Spice Latte occasionally is not likely to cause harm, regular consumption can lead to significant health issues due to its high sugar and calorie content. Moderation is key, and considering healthier alternatives or making a homemade version can help mitigate some of these negative health impacts.

So, what can you do to make it healthier? Try making your own Pumpkin Spice Latte. 

Benefits to Making Your Own PSL

Below is a recipe that we put together for you! This homemade pumpkin spice latte recipe offers several health benefits compared to typical coffee shop versions:

Nutritional Benefits to Making Your Own PSLs

Pumpkin Puree

– Rich in vitamin A, which supports eye health and immune function.

– Good source of fiber, aiding digestion and blood sugar regulation.

– Contains potassium, which helps regulate blood pressure.

Pumpkin Pie Spice

– Cinnamon may help lower blood sugar levels and reduce inflammation.

– Nutmeg and ginger have antioxidant properties.

Maple Syrup

– Natural sweetener with trace minerals like manganese and zinc.

– Lower glycemic index compared to refined sugar.

Customization Benefits

– Control over ingredients allows for reduced sugar content compared to commercial versions.

– Option to use non-dairy milk alternatives for those with lactose intolerance or milk allergies.

– Ability to adjust caffeine levels by choosing coffee strength or espresso amount.

– Another health advantage is there are no artificial flavors or preservatives when made at home.

While this homemade version can be a healthier alternative to store-bought pumpkin spice lattes, it’s important to consume in moderation as part of a balanced diet. The drink still contains sugar from the maple syrup and calories from the milk, so it should be enjoyed as an occasional treat rather than a daily beverage.

Pumpkin Spice Latte Recipe

Ingredients

– 1 tablespoon pumpkin puree

– ½ teaspoon pumpkin pie spice (plus extra for garnish)

– 2-3 tablespoons maple syrup (adjust to taste)

– 1/2 teaspoon vanilla extract

– 1 cup milk (any type, including non-dairy options)

– 1/2 cup strong brewed coffee or 1-2 shots of espresso

Instructions

1. Add the Base to a 12oz Mug: In a 12oz mug, combine the pumpkin puree, pumpkin pie spice, maple syrup, and vanilla extract.
2. Add Coffee: Stir in the brewed coffee or espresso until fully mixed.
3. Heat the Milk:  Whisk the milk over medium heat until well combined and warmed through, but do not let it boil.
4. Serve: Pour the milk into the mug with all the ingredients and stir it together. Sprinkle pumpkin pie spice on top for garnish.
5. Enjoy: Serve immediately and indulge in the warm flavors of your homemade pumpkin spice latte!

Tips

– Adjust Sweetness: Feel free to modify the amount of maple syrup to suit your taste preferences.

– Milk Variations: You can use any milk of your choice, such as almond, oat, soy, or whole milk, based on your dietary needs.

This homemade pumpkin spice latte is a delightful way to enjoy a seasonal favorite without the extra calories and sugar found in many store-bought versions!