Health Benefits of Pumpkin Spice

Buried beneath the deluge of lattes, limited-edition snack foods and baked goods, the spice blend known as “pumpkin spice” has a nutritious foundation. And while it’s wise — for the sake of your waistline — to back off on the pumpkin spice Frappuccinos, ‘tis the season to take advantage of the health benefits of this ever-popular fall flavor combination.

Health Benefits

Different pumpkin spice blends may have variations, but the core blend usually includes ground cinnamon, nutmeg, ginger and allspice. Here are the health benefits of each.

Cinnamon

Rich in cell-protecting antioxidants and unmistakable warmth, cinnamon is the star ingredient of pumpkin spice. There is also some research to support that cinnamon may help diabetics better control blood sugar.

Nutmeg

Another warm fall spice, nutmeg boasts small amounts of fiber, numerous B vitamins and minerals.

Ginger

The star component of gingerbread, this spicy powder contains important minerals like iron, potassium and zinc. It may also help relieve minor digestive problems.

Allspice

Contrary to what the name suggests, this spice hails from a standalone fruit — a berry that is dried and ground into a fine brown powder. Allspice is used heavily in Jamaican cooking, and its pungent edge plays very nicely with pumpkin.

DIY Pumpkin Spice Blend

Makes about 1/2 cup

To really celebrate the holidays, try making a homemade spice blend. You can use it in baked goods, beverages, roasted vegetable dishes and more; it’s even a great hostess gift for holiday celebrations. The addition of cardamom gives this blend another layer of natural sweetness.

Ingredients:

1/4 cup ground cinnamon

2 tablespoons ground ginger

1 tablespoon ground nutmeg

1 tablespoon ground cardamom

1 teaspoon ground allspice

1 teaspoon ground cloves

Directions:

Combine spices in a bowl and mix well. Store in an airtight container for up to 3 months

Per teaspoon: Calories 7; Fat 0 g (Saturated 0 g); Cholesterol 0 mg; Sodium 1 mg; Carbohydrate 2 g; Fiber 1 g; Sugars 0 g; Protein 0 g

Chef Name: Food Network Kitchen

Full Recipe Name: Pumpkin Spice Oatmeal

Talent Recipe: 

FNK Recipe: Food Networks Kitchenâ  s Pumpkin Spice Oatmeal, as seen on Foodnetwork.com

Project: Foodnetwork.com, FN Essentials/Weeknights/Fall/Holidays

Show Name: 

Food Network / Cooking Channel: Food Network

FNK_PumpkinSpiceOatmeal_H

Chef Name: Food Network Kitchen Full Recipe Name: Pumpkin Spice Oatmeal Talent Recipe: FNK Recipe: Food Networks Kitchen’s Pumpkin Spice Oatmeal, as seen on Foodnetwork.com Project: Foodnetwork.com, FN Essentials/Weeknights/Fall/Holidays Show Name: Food Network / Cooking Channel: Food Network

Photo by: Renee Comet ©2013, Television Food Network, G.P. All Rights Reserved

Renee Comet, 2013, Television Food Network, G.P. All Rights Reserved

Chef Name: Food Network Kitchen Full Recipe Name: Pumpkin Spice Oatmeal Talent Recipe: FNK Recipe: Food Networks Kitchen’s Pumpkin Spice Oatmeal, as seen on Foodnetwork.com Project: Foodnetwork.com, FN Essentials/Weeknights/Fall/Holidays Show Name: Food Network / Cooking Channel: Food Network

Recipes to Try:

Pumpkin Spice Oatmeal

Frozen Pumpkin Mousse Pie

Spiced Pumpkin Raisin Cookies

Pumpkin Spice Latte

Pumpkin Smoothie

Related Links:

Desserts to Feel Good About

Fruit Sweetened Desserts

Every Way to Make Banana Bread

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

Next Up

What Are the Health Benefits of Pumpkin Seeds?

For one, they’re packed with protein.

What Are the Health Benefits of Sorrel?

Sorrel, a less common leafy green, can be high in vitamins and minerals that may promote healthy digestion, eyesight and more.

Pumpkin Spice (and Everything Nice)

These pumpkin recipes should be on tap all season long.

Here Comes Pumpkin Spice Glazed Turkey

The pumpkin spice antics have shown no signs of stopping.

Starbucks' Iconic Pumpkin Spice Latte Turns 20

How a squash-colored longshot became a cultural phenomenon.

7 Savory Ways to Use Pumpkin Spice

There’s so much more to pumpkin pie spice blends than lattes and pies.

Stop Putting Pumpkin Spice in Your Latte

Or at least save a few tablespoons for dinner...

A Deep Dive Into Chai: Its History, Its Health Benefits and How to Prepare It

According to the founder of a small batch chai company.

How to Hack Your Pumpkin Spice Latte Healthy

Satisfy your pumpkin spice craving without throwing your healthy habits out the window.

All of the 2022 Pumpkin Spice Lattes, Ranked

Did your favorite PSL make the cut?!