Hacks for a Healthy Pumpkin Spice Latte

If one thing epitomizes the fall season, it’s the cult-favorite Pumpkin Spice Latte. It’s the comforting drink we wait all year for because there’s nothing quite like sipping on warm, pumpkin-spiced goodness to lean into the slower autumn days. But there’s one caveat: The traditional Starbucks PSL is flavored with not-so-great-for-you ingredients like added sugar and “natural flavors” (flavoring agents that can be highly processed and contain preservatives and chemical additives). Combined with caffeine, you’re in for a blood sugar crash soon after the initial energy boost.

But we all want to lean into the best parts of the season without sacrificing our health or creating negative symptoms. Wellness girls need their PSL fix, too! So, I picked the brains of doctors and dietitians to create the ultimate healthy PSL, whether you’re DIYing at home or ordering at your local coffee shop. And if you just can’t part with your beloved PSL in its truest (sugary) form, I’ve got a few health tips for you, too. Read on for seven ways to hack your way to a nutritious, gut-friendly, hormone-friendly, all-around healthier PSL. Your fall latte will never be the same again—for the better. 

Hacks to “Healthify” Your PSL Order

Reduce the caffeine 

It may be the pick-me-up that most of us can’t function without first thing in the morning, but coffee can be a trigger for GI symptoms like heartburn and bloating, and it might also interfere with the balance of the hormones estrogen and progesterone. Additionally, caffeine can cause your body to produce excess cortisol (AKA the stress hormone), which can result in inflammation. Dr. Erin Hendriks, a board-certified physician and functional medicine practitioner at Salvo Health, recommended choosing decaffeinated coffee or using less coffee in your PSL (like ordering half-caf) if you have gut or hormonal conditions. If you’re not quite ready to cut your caffeine in half, you can try two espresso shots and one decaf espresso shot (even a little bit makes a difference). 

Go for a dark roast

The variety of roasts you see at your local coffee shop means more than just how coffee connoisseurs order their ideal cup; they vary in caffeine, acid levels, and antioxidants. While the differences are slight, dark roast coffee contains less caffeine and more antioxidants than light or medium roast coffee, so the former is better if you’re trying to cut back on caffeine intake. What’s more, darker roasts tend to be lower in acidity, making them easier on your stomach and less likely to cause heartburn or indigestion. TL;DR: Kindly ask your barista to use their dark roast Espresso Roast versus their lighter roast Blonde Espresso Roast when making your PSL.

Opt for a small size

When you want to go all in and indulge in a PSL as it comes (in all its pre-sweetened, pumpkin-flavored syrup delicious glory), drink it as is because joy is a nutrient, too. But on those days when you’re just looking to satisfy a seasonal flavor craving? Go for a small (AKA a Starbucks “tall”) so that you’re consuming less added sugar and preservatives that come with the pumpkin spice syrup and whipped cream.

Ask for 1-2 pumps of pumpkin syrup

In the Starbucks PSL, baristas add three pumps of pre-sweetened pumpkin-flavored syrup in a tall latte, four in a grande, and five in a venti (six if it’s an iced venti because the drink is four ounces larger). Instead, specify one to two pumps of syrup to get the flavor without as much added sugar (and toxins). In other words, to still get that fall-in-a-cup flavor with less added sugar, take the less is more approach.

Opt for unsweetened, plant-based milk

Condensed milk (think: non-organic, processed cow’s milk that has had most of its water removed and sugar added) is the common base of America’s favorite seasonal beverage. “Dairy is a common trigger for gut symptoms, as the lactase enzyme declines with age, and most adults have lost at least some ability to digest dairy,” Dr. Hendriks explained. If dairy doesn’t make you feel great, ditch it. Instead, request a plant-based option like almond, cashew, or soy (preferably with no sugar added). You’ll not only avoid dairy and sugar, but because plant-based milks are alkaline in nature, you’ll also balance the pH of your coffee, giving you a much less acidic cup of coffee. Whichever you choose, you can still expect the familiar flavor and frothy, creamy texture of the conventional PSL.

Not all non-dairy alternatives are created equal though. “Oat milk is higher on the glycemic index, which further disrupts your blood sugar regulation,” warned Dr. Lana Butner, a naturopathic doctor and acupuncturist. “When blood sugar is dysregulated, it has a negative effect on cortisol production and secretion, leading to further inflammation within the body.” If nut milk isn’t your thing, opt for coconut milk, which contains healthy fats.

Add a dash of cinnamon

Cinnamon is loaded with powerful antioxidants, including polyphenols, which offer anti-inflammatory effects to the body. It can also help keep blood sugar levels balanced, which is not only beneficial on its own but can also help lessen the burden of the added sugar from pumpkin syrup on blood sugar. Plus, it adds more to the unique seasonal flavor. 

Skip the whipped cream

Perhaps the easiest and most obvious hack of all is forgoing the whip altogether on your PSL if you’re simply craving the pumpkin sweet treat and can do without whipped cream. You’ll save yourself from unwanted additives like preservatives and stabilizers, not to mention stomach issues if you have digestive disorders or lactose intolerance. But remember if you’re intentionally indulging and want the whipped cream, let yourself indulge guilt-free. The point is all about intention; if it’s something you could do without, it’s an easy hack to make your PSL a little less stressful on the body.

Tips to DIY a PSL at Home

Use 100 percent real pumpkin puree

The essence of the PSL that gives its distinct taste most often comes from pumpkin flavoring or syrup (code for sugar-dense syrup or powder artificially made to taste like pumpkin)—unless you make your own version at home. Reach for canned or fresh pumpkin puree as the main ingredient, which will deliver the signature pumpkin flavor and some major health benefits, too. “Like most veggies and fruits within the red, yellow, and orange hues, pumpkin is rich in vitamin A and lycopene,” Dr. Butner said. “Both of these nutrients are fantastic for eye health due to their antioxidant status, which helps with the prevention of cellular degradation. The concentration of fat-soluble vitamins (A, E) in addition to vitamin C, iron potassium, and manganese also make pumpkin a fantastic food for boosting immune function.” Dr. Hendriks added that pumpkin is packed with fiber, which improves digestion by acting as food for good bacteria in the gut. 

Be intentional about your coffee (or matcha?)

Coffee can be a major superfood, but it’s also one of the most sprayed crops. Choose a high-quality brand that is organic and fair trade, as low-quality beans are heavily processed and can be high in toxins and pesticides. Also look for beans from Brazil, Sumatra, Vietnam, or Nicaragua, as well as Robusta beans (over Arabica beans), espresso beans, or chicory blends, as they are less acidic to your body. For a coffee substitute, Dr. Butner suggested matcha because who says pumpkin spice has to be reserved for coffee: “One teaspoon of matcha contains 70 milligrams of caffeine compared to a cup of coffee, which contains roughly 140 milligrams. Matcha is also rich in the polyphenol EGCG, which has potent health protective effects, and L-theanine, which has been shown to improve mood and cognition and reduce stress and anxiety.” (I promise, it still works in your PSL!)

Swap artificial sweeteners for natural alternatives 

While Starbucks doesn’t reveal the components of their signature pumpkin-flavored syrup, Carly Knowles, MS, RDN, LD, PCD, a registered dietitian and cookbook author of The Nutritionist’s Kitchen, let us in on what’s behind the curtain: “These pumped flavorings not only add a significant amount of sugar to your diet, they often contain artificial flavoring and coloring which some have been linked to issues like kidney damage or cognitive problems.” She suggested using a natural sweetener like monk fruit extract, raw honey, or maple syrup to control the level of sweetness and reduce or eliminate the sugar content entirely, depending on your taste preferences.

Don’t forget the spices 

The PSL wouldn’t be the PSL without the “S,” and luckily, spices also pack powerful health benefits. The usual suspects you’ll find in the PSL are cinnamon, nutmeg, ginger, and cloves. “Go heavy on the herbaceous spices for the extra seasonal flavor,” Dr. Butner advised. She broke down the benefits of each:   

• Cinnamon: blood sugar-balancing, allows for insulin to escort glucose into the cells to use as energy (as opposed to remaining in the circulating bloodstream for too long, eventually causing damage to tissue and organs)
• Nutmeg: a powerful antioxidant that is great at squelching free radicals, decreasing inflammation in the body, and helping with cerebrovascular circulation
• Ginger: an antimicrobial antioxidant that helps regulate blood glucose levels, and as a potent herb, it also helps to increase circulation
• Clove: an anti-inflammatory antioxidant shown to increase circulation and nerve transduction to the pelvic floor and reproductive organs

• 8 ounces freshly brewed coffee
• 1 cup milk of choice
• 2-3 tablespoons organic pumpkin puree
• 1-2 tablespoons maple syrup (or another sweetener of choice)
• 1 teaspoon pumpkin pie spice
• 1 teaspoon vanilla extract

Instructions: Make coffee, pour it into a glass or mug, and set it aside. Pour milk into a saucepan and heat over medium-low until warm (do not let it come to a boil). Then, transfer milk to a blender and add pumpkin puree, maple syrup, pumpkin pie spice, and vanilla extract. Blend until well combined. Pour the mixture into the glass of coffee and sprinkle with a dash of pumpkin pie spice or cinnamon, and enjoy! 

Experts Consulted