Jun 12, 2023
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Wellness
Pumpkin spice: Healthy indulgence or hidden sugar?
Be mindful of sugar in your fall favorites
Pumpkin spice season is officially upon us! Look around your favorite stores and you’ll find pumpkin-everything from flavored drinks, snacks, desserts to scents and candles. While many of us look forward to all the pumpkin goodies that fall brings, it’s important to take a step back and assess how they may be affecting our health
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Many of our pumpkin spice indulgences contain added sugar. The American Heart Association and World Health Organization both recommend less than 25g (about 6 teaspoons) of added sugar per day. Your primary care provider may recommend even less, especially if you suffer from certain diseases such as insulin resistance or Type 2 Diabetes. For reference, let’s explore the sugar content of many popular pumpkin spice products below:
| Item | Grams of Added Sugar |
|---|---|
| Starbucks Pumpkin Spice Latte (16 oz) | 50g |
| Dunkin Donuts Pumpkin Spice Latte (16 oz) | 55g |
| McDonalds Pumpkin Spice Latte (16 oz) | 47g |
| Pumpkin Spice Instant Oatmeal | 10g |
| Little Debbie Pumpkin Spice Roll | 27g |
| Pumpkin Spice Cheerios | 10g |
| Chobani Flips Pumpkin Spice Yogurt | 12g |
Sadly, high-sugar diets have been linked to several long-term health problems. This includes higher risk for diseases like obesity, Type 2 diabetes, non-alcoholic fatty liver disease, heart disease, and cancer, as well as higher instances of addiction and cravings, tooth decay, skin aging, and even mood swings and mental health issues.
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Pumpkin itself is not naturally high in sugar. In fact, 1 cup of pumpkin puree contains 8g sugar, with 0g coming from added sugar. You don’t have to sacrifice the flavor of the season to stay healthy, rather enjoying pumpkin-flavored items in a mindful way can help you find balance between happy and healthy habits. Try one of the recipes below.
Low-carb pumpkin cheesecake
3.7g sugar and 0g added sugar per serving
Difficulty:
Easy
Servings:
2
Prep Time:
10 mins
Cook Time:
15 mins
Total Time:
25 mins
Ingredients
6 oz
cottage cheese
3 Tbsp
pumpkin puree
1
egg
2-3 Tbsp
Stevia or Monkfruit sweetener
1 tsp
pumpkin spice
½ tsp
vanilla extract
Directions
1
Preheat oven to 350 degrees.
2
Use a food processor or blender to puree all ingredients listed, then transfer to 2 small, oiled ramekins or other oven-safe dish.
3
Transfer to oven and bake for 15 mins, then allow to cool and chill. Top with whipped cream and enjoy!
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High-Protein Pumpkin Spice Latte
Difficulty:
Easy
Total Time:
5 mins
Ingredients
1
pre-made Pumpkin Spice Premier Protein shake
1-2
shots espresso or ½ cup strong black coffee
Sprinkle
of pumpkin spice seasoning
Whipped
cream to taste
Directions
1
Add hot or iced espresso/coffee to cup with Premier Protein shake.
2
Top with whipped cream and pumpkin spice seasoning and enjoy!
If you struggle with maintaining a healthy diet and need some expert advice, TidalHealth Medical Weight Loss & Bariatric Nutrition has a team of knowledgeable providers that can help.
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