Healthy Pumpkin Spice Latte: Make This Fall Favorite at Home

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The distinct sweet smell and
flavor of pumpkin spice can give us a warm fuzzy feeling during the holidays. What
better way to enjoy this spice that we’ve associated with comfort than by adding
it to a hot[CO1]
drink? If you’re one of those people who absolutely love fall, there is a high
chance that you’ve sipped a soothing mug of pumpkin spice latte.

However, if you take a closer
look at the nutritional content of Starbucks’ pumpkin spice latte, you can see
that it’s a health disaster waiting to happen. The sugar content alone is
something that should alarm you, as a standard pumpkin spice latte can pack up
to 50 grams of sugar per serving![1]

While Starbucks and other coffee
shops can offer you the convenience of getting your pumpkin spice fix on the go,
they also expose you to a variety of health repercussions because of the excessive sugar

If you’re looking for a healthier
and a more natural version of this popular drink, try this recipe instead. Not
only does this recipe use only high-quality ingredients, but it also saves you
from overloading on sugar by using only the natural sweetness of the pumpkin


1 cup coconut milk

1 teaspoon Dr.
Mercola’s MCT oil

2 tablespoons of
organic pumpkin puree

2 teaspoons of
Dr. Mercola’s vanilla extract

1/2 teaspoon of
pumpkin spice

1/4 cup Dr.
Mercola’s organic dark roast coffee


1. Blend
all ingredients in a blender until smooth.

2. Heat
on stovetop until it simmers.

3. Top
with a sprinkle of pumpkin spice.

4. Serve

What Exactly Is Pumpkin Spice?

Pumpkin spice is basically the
same combination of spices traditionally added to a pumpkin pie; hence, the
name. It’s a mixture of cinnamon, nutmeg, dry ginger, clove and allspice. This
means that pumpkin spice, the natural kind made from fresh spices, can offer
you a slew of health benefits. Here are some of the health benefits that you
can get from the following ingredients of pumpkin spice:

Cinnamon. Cinnamon contains high
amounts of calcium, fiber and manganese. These components help promote bone,
reproductive and cell health[DRFS2] .

This brown spice is packed with phytochemicals and antioxidants that help
in disease prevention and pain management. It is also rich in manganese, copper
and magnesium, which are essential for cell repair[DRFS3] .

Allspice has anti-inflammatory properties, which may help in reducing the
effects of arthritis,
gout and muscle pain. It
can help with digestion, immunity and dental health as well.[2]

Clove. As an expectorant, clove can
help in alleviating inflammation in the respiratory system. It also promotes
the production of gastric acids, which can aid in digestion[DRFS4] .

However, because of the
popularity of the pumpkin spice flavor, a handful of companies have made it a
point to add artificial flavors and shocking amounts of sugar to better
replicate how freshly baked pumpkin pie tastes.

When buying pumpkin spice
flavored products or just the spice alone, make sure that you check whether
they’re organic and free of any artificial ingredients. You can also opt to
make your own pumpkin spice blend to be sure that all the ingredients are of
the highest quality.

What Health Benefits Can You Get From Pumpkin?

Pumpkin is actually extremely
nutrient-dense and fiber-rich. It is also one of the main ingredients in
pumpkin spice latte, because it holds everything together and gives the drink
its natural sweetness. Some of the nutrients you can get from pumpkin include:

A surplus
of vitamins and minerals.
Pumpkin is filled with vitamin A, C, calcium and
iron, which are essential nutrients to promote and maintain good health[DRFS5] .

Antioxidants and flavonoids. The high antioxidant and
flavonoid content of pumpkin can help in the prevention of heart disease,
cancer, macular degeneration and other diseases that may be triggered by
oxidative stress[DRFS6] .

Fiber. Pumpkin
is loaded with fiber, which helps keep you feeling full for longer periods of
time. Eating foods that are high in fiber can help you lose weight and promote
better digestion.[3]

When buying pumpkins, make sure
that you go for the organically grown ones instead of those that are conventionally
grown. Pumpkins may not harbor as many pesticides as other crops, but they are
still exposed to a variety of chemicals that can be harmful to you and the
environment. Pumpkins found in bulk bins are most probably conventionally
grown, which means that you should steer clear from these.[4]

Coffee May Protect You From Chronic Disease

While I don’t usually drink
coffee because I can’t stand the taste, it would be unfair to snub the impressive
health benefits
of this “liquid energy.” Coffee has been around for
thousands of years and has been widely utilized for its energy-boosting

If you drink coffee as an
everyday breakfast drink, you’re probably reaping the benefits. Just make sure
that you’re not pouring insane amounts of creamer, sugar or other artificial
sweeteners into your cup. Some of the impressive benefits you can get from coffee

Protects against
clogged arteries.
A study showed that people who drank three to five cups
of coffee a day were less likely to develop heart disease. Coffee drinkers had
little to no calcium deposits in their coronary arteries compared to non-coffee

the risk for melanoma.
Coffee has been observed to promote cell apoptosis,
fight against oxidative stress and alleviate inflammation in the epidermal cells[DRFS7] .

prevent dementia.
The high caffeine content of coffee promotes brain health
by providing the proper triggers for the release of brain-derived neurotrophic
factors, which are responsible for activating brain stem cell conversion to new
neurons[DRFS8] .

reproductive health.
Studies show that daily consumption of coffee can
lower your risk for prostate cancer or endometrial cancer by as much as 20

It should be noted that coffee
consumption is not at all recommended for pregnant women as it can adversely affect
the development of your unborn child. Your risk of suffering a miscarriage also
increases, as well as heart damage and birth defects on the part of the baby.

Source:: Mercola Health Articles