Products are independently selected by our editors. We may earn an affiliate commission from links.
The year was 2003. Peter Dukes, then a product manager at Starbucks, led a small group in brainstorming a new drink to add to the coffeehouse’s fall espresso menu. They filled the research and development space (a.k.a. the “Liquid Lab”) with fall decor and pumpkin pie to get their creative juices flowing before landing on the latte recipe that would change how we define autumn forever. And thus, the pumpkin spice latte was born.
A little more than 20 years later, the pumpkin spice latte (PSL) has cemented itself in the zeitgeist as the unofficial official drink of the fall season. Though it can be a divisive beverage, we know to make the mental switch from daydreaming about tropical vacays to frolicking among the fall foliage whenever we see the good old PSL appear.
But if you’re looking to indulge in the classic latte sans all the sugar and daily spend of $7, we’ve got a few simple options for you. Read on below.
What Is Pumpkin Spice?
Contrary to its name, pumpkin spice doesn’t actually contain pumpkin. The spice itself, which predates the latte that made it a household name, is a combination of different spices, usually cinnamon, ginger, nutmeg, cloves, and allspice. It’s added to a variety of dishes and drinks for extra flavor.
As far as the OG latte is concerned, it is actually quite simple to make. According to the Starbucks website, its pumpkin spice latte is made of the following ingredients: 1 capsule of espresso, 1 cup of whole milk, 3 tablespoons of homemade pumpkin spice syrup, ½ cup of whipped cream, and a pinch of pumpkin spice for a nice garnish. You’ll want to heat and froth your milk and brew your espresso. Then place the syrup into the mug before mixing in the espresso and stirring it all together. Top with your frothed milk and whipped cream, and finish with a bit of pumpkin pie spice.
Starbucks’s homemade pumpkin spice syrup consists of 1½ cups of granulated sugar, 1½ cups of water, 6 cinnamon sticks, 1 teaspoon of ground cloves, 1 teaspoon of ground ginger, 2 teaspoons of ground nutmeg, and 4 tablespoons of pumpkin purée. Simply mix the sugar and water in a saucepan, and bring it to a simmer. When the sugar has dissolved, you’ll add your cinnamon, cloves, ginger, nutmeg, and pumpkin purée before letting it simmer for about 20 minutes. Then remove from heat and strain before pouring it into your latte.
The Health Benefits
Yes, there are a few health benefits to drinking a pumpkin spice latte. The spice itself is rich in antioxidant and anti-inflammatory properties. Samantha Dieras, DCN, RD, who serves as director of ambulatory nutrition services at Mount Sinai Hospital, says cinnamon and ginger may reduce blood sugar and high cholesterol. Ginger, as well as nutmeg, can also help with indigestion, bloating, gas, and nausea. Cloves, she says, can support your immune system, while allspice aids your metabolism.
Other ingredients, such as milk and coffee, can have potential health benefits if they don’t contain an excess amount of added sugars or preservatives. Milk, depending on which you choose, can contain healthy fats, proteins, and carbohydrates. And coffee has been linked to benefits for those with type 2 diabetes and heart disease. “The key is the quantity and quality of the ingredients used,” she says. “If you’re making [it] at home and using fresh, healthy ingredients, the latte can be a part of a healthful diet and provide benefits listed above.”
There’s also a mental well-being component to the drink. Dieras says that if a pumpkin spice latte makes you feel happy, warm, and cozy, don’t feel guilty for indulging once in a while. If it boosts your mood, it can’t be that terrible for you.
The Downsides
But even with all that, don’t be so quick to drink this daily. Though the spices themselves have potential health benefits, Elizabeth Sharp, MD, IFMCP, who is a board-certified internal medicine physician and founder of Health Meets Wellness, says that the latte is not as healthy as a traditional latte because of the added sugar, fat, and preservatives that come with pumpkin spice syrup and whipped cream.
Dieras adds that those with health conditions such as diabetes will experience elevated blood sugar if they drink pumpkin spice lattes regularly, resulting in more health problems. Excess intake of processed foods and artificial sweeteners can also disrupt your metabolic and digestive functions, so you’ll still want to drink it sparingly.
How to Make a Healthy Version
TikTok content
This content can also be viewed on the site it originates from.
The healthiest pumpkin spice latte is one that you make yourself. Dr. Sharp suggests sticking to the basics and just adding the spice to an espresso and milk for a kick of flavor. For the pumpkin syrup, Dieras suggests using real sugar, agave, or maple syrup, as those have undergone less processing than artificial sweeteners. But if you’re someone who needs to keep an eye out for their blood sugar levels, Dieras says artificial sweeteners may be the better option and to consider something like monk fruit in place of sugar in your recipes. So it just depends on your health goals and needs.
Case in point: Chef Meredith Hayden’s most recent TikTok video shows her substituting sugar for stevia and pumpkin spice extract for an easy-to-make sugar-free option that tastes just as good as the original. And that’s all we ask for in our healthy substitutes.