As the leaves begin to turn and a crisp chill begins to creep into the air, menus and grocery stores also herald the fall season with all things pumpkin spice. From coffee and lattes to doughnuts and even hummus (yes … hummus), you can find just about anything with a touch of one of autumn’s favorite flavors. However, if you go through your local drive-thru and order a standard pumpkin spice latte, that beverage might contain more sugar than two cans of non-diet soda.
As Nicole Weaver, a dietitian with Northern Light Maine Coast Hospital, notes, at its core, pumpkin spice is simply a combination of spices – generally cinnamon, ginger, nutmeg, allspice, and cloves. “When you turn that spice into syrup, or you develop a syrup based around those flavors, it becomes more sugary,” says Weaver. “It turns pumpkin spice into something that it’s not.”
The good news is that there are easy ways you can enjoy your fall beverages and snacks by choosing some healthier alternatives without compromising the flavor. Here are three tips to consider as you’re on the hunt for all things pumpkin spice:
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Read your labels and find happy mediums: “I usually encourage people to look read the nutrition labels,” says Weaver. When you look through your local grocery store and see an entire wall of pumpkin spice products, take a look at the labels to see what’s high in calories, sugars, saturated and trans fats, and sodium. Instead of doughnuts or pastries, take a look at some almonds dusted with a bit of pumpkin spice, or lower-sodium pumpkin spice popcorn that borders on kettle corn with its sweet and saltiness. Those healthier options may very well satisfy your craving.
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Skip the drive-thru: Sure, picking up your first pumpkin spice latte may have become a ritual over the years to usher in the season, but is one or two enough?
“We know that pumpkin spice and other flavors are seasonal. So, for many of us, we want to enjoy it as much as we can while it’s here,” says Weaver. “Generally speaking, it’s better to skip the drive-thru entirely, but if you enjoy it in moderation, there’s nothing wrong with that. When you make it a habit, that’s when you might want to look for alternatives.”
If you absolutely must have your pumpkin spice latte on the way to work, “Customize it,” says Weaver. “Maybe consider dialing it back with one pump of pumpkin spice syrup instead of the three or four pumps they put in it.”
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Use pumpkin spice extract and alternatives: Unlike the pumpkin spice syrup you’ll see behind the counter of most chain coffee shops, pumpkin spice extract is a liquid form of those spices that doesn’t contain added sugars. “Also, because it’s more concentrated, you don’t have to use as much, so a little goes a long way,” says Weaver.
Or, if you’d rather, you can mix the pumpkin spices in with your coffee grounds in the morning, giving it the same rich but clean pumpkin-spice flavor. Additionally, there are a number of creamer alternatives on the market that have cleaner ingredients, but are still delicious. Or, you could start your day with some pumpkin spice overnight oats.
“There are a ton of useful recipes out there that use pumpkin spice,” says Weaver. “If you’re adding things like fiber and protein instead of the excessive sugar we’re used to, that’s a better option for your pumpkin spice.”
Pumpkin Spice Overnight Oats (3 servings)
INGREDIENTS
- 1 cup old-fashioned rolled oats
- ½ cup ultrafiltered milk (or substitute 1 cup milk or milk alternative of your choice)
- ½ cup Greek yogurt plain or vanilla
- ⅓ cup pumpkin puree
- 1 scoop protein powder of your choice
- 2 tablespoon chopped pecans, or sliced almonds or walnuts
- 1 tablespoon maple syrup
- 2 teaspoons chia seeds or flax meal
- 1 teaspoon pumpkin pie spice
- 1/2 teaspoon pure vanilla extract
INSTRUCTIONS
- Mix ingredients together in a large bowl.
- Once fully mixed, divide into three containers.
- Seal and refrigerate overnight.