What Happens To Your Body When You Drink Pumpkin Latte Every Day

The PSL season is upon us. Learn how it can affect your life and the small swaps you can make.

Reviewed by nutritionist Jessica Ball, MS, RDReviewed by nutritionist Jessica Ball, MS, RD

The arrival of fall brings the return of the beloved pumpkin spice latte. This seasonal sport has a dedicated following, but what happens to your body if you give it up every day? Let’s break down the nutrition facts of pumpkin spice latte. Plus, we’ll explore the potential health effects of making it a daily habit, from caffeine to added sugars and everything in between.

Related: Dunkin’s New Almond Spice Coffee Is Here – Here’s What a Dietitian Thinks

Pumpkin Spice Latte Nutrition Facts

A pumpkin spice latte (PSL) is a popular seasonal drink made with espresso, steamed milk, a blend of traditional fall spices (such as cinnamon, nutmeg and clove) and a syrup usually flavored with pumpkin. Although it is delicious and comforting, the nutritional status of the drink can vary greatly depending on the size, ingredients and how it is prepared.

These nutrition facts are based on a medium-sized PSL from Dunkin’ with whole milk:

• Calories: 420

• Carbohydrates: 59g

• Dietary Fiber: 0g

• Total Sugar: 55g

• Added Sugar: 36g

• Protein: 8g

• Total Fat: 14g

• Covered Fat: 8g

• Cholesterol: 45 mg

• Sodium: 220 mg

• Vitamin A: 0 IU

• Calcium: 434 mg

• Iron: 0 mg

A pumpkin spice latte can pack a nutritional punch based on its size and ingredients. This drink is often high in added sugar and saturated fat, which can add to your daily calorie intake if you drink it regularly. On the other hand, it can provide other healthy nutrients such as protein, potassium, calcium and vitamin D, which are important for bone health. However, the overall balance may be less healthy due to all the calories and added sugar if you drink PSL regularly, so it may be better to think of it as something you can enjoy every now and then.

What Happens To Your Body When You Drink Pumpkin Latte Every Day

You can drink more caffeine

Drinking a pumpkin spice latte every day increases your daily caffeine intake, which can have both positive and negative effects. On the other hand, moderate consumption of caffeine has been linked to improved concentration, alertness and even a lower risk of certain diseases such as Parkinson’s and Alzheimer’s disease. However, too much caffeine can cause increased anxiety, digestive problems and disrupt sleep patterns. The 2020-2025 Dietary Guidelines for Americans recommends consuming a maximum of 400 milligrams of caffeine per day, which is about 4 cups of drip coffee. It is important to monitor how much caffeine you consume to avoid potential negative effects.

Related: 23 Caffeine Drinks Ranked by Caffeine Level

You Can Use More Added Sugar

Pumpkin spice lattes are often high in sugar, which can add a lot to your daily diet. The recommended daily allowance for added sugar is 25 grams or less for women and 36 grams or less for men. Excess sugar consumption is linked to a number of health problems, including an increased risk of type 2 diabetes, a higher risk of heart disease and problems maintaining a healthy weight. . Only one medium PSL can meet or exceed this daily recommendation. Either way, this choice won’t make or break your healthy eating goals. However, we always recommend being mindful of how much sugar you’re adding to your diet with drinks like these, especially if you’re already consuming sugar from other sources. In other words, just think about how it fits into the rest of your day.

Related: Top 7 Sources of Added Sugar in Our Diet

You can use other anti-inflammatory spices

One of the hidden benefits of taking pumpkin spice is to take other anti-inflammatory spices such as cinnamon, nutmeg and clove. These spices contain antioxidants and compounds that can help reduce inflammation in the body, support heart health and improve blood sugar control. Although the amount of latte may be small, adding these spices to your diet regularly can provide other health benefits. Also, choosing PSL for the spice alone may not provide the health benefits you’re looking for with its high level of added sugar. However, if you opt for a mild (or no) flavored syrup, you can enjoy the flavor while reaping the spice’s many anti-inflammatory benefits.

You Can Add More Fats to Your Day

Depending on how the pumpkin spice latte is made, you can add more fat to your diet. Ingredients such as skimmed milk are high in saturated fat, which may raise LDL (bad) cholesterol levels and increase the risk of heart disease if consumed in excess. . Choosing low-fat or skim milk or skipping the whipped cream can help reduce your fat intake while still allowing you to enjoy this seasonal drink in moderation.

Tips for Enjoying Pumpkin Spice Lattes the Best Way

A few simple swaps can turn your traditional PSL into a balanced option. To enjoy a pumpkin spice latte the healthy way:

• Choose a smaller size to reduce total calories, added sugar and saturated fat.

• Choose skim or low-fat dairy alternatives to reduce excess fat.

• Ask for less syrup or fewer taps of sweetener to reduce sugar.

• Skip the whipped cream to lower the added sugar, saturated fat and total calories in the drink.

The Bottom Line

Although a pumpkin spice latte is a great seasonal drink, drinking one every day can add extra calories, sugar and fat to your diet. Over time, this can affect your health in negative ways. However, with careful selection and a few tweaks, you can enjoy this popular drink in a way that fits your healthy eating goals. And you can use some anti-inflammatory spices to boot!

Read the first article about Eating Well.