Expert explains how to enjoy healthier pumpkin spice foods and beverages this season

We may still be in the dog days of August, but the pumpkin spice menu is back at Starbucks nationwide. While the sweet treats are a fall favorite for many with their familiar cinnamon, nutmeg, and clove spices, they can pack a lot of calories, fat, and even ultra-processed food (UPF) components. Virginia Tech expert Brenda Davy, a professor and Registered Dietitian Nutritionist in the Department of Human Nutrition, Foods, and Exercise, offers suggestions for more healthy ways to lean into the flavors of the season.

The pumpkin spice latte, a signature drink of Starbucks’ fall lineup, ranges from 210 calories and 25 grams of sugar in a Short (8 oz.) to 470 calories and 63 grams of sugar in a Venti (20 oz.). “For some people, 470 calories could represent the amount of calories they might consume in a meal,” says Davy.

But coffee isn’t the only way to fill the pumpkin-spice hole in your belly this fall. Other options, such as a regular-sized serving of pumpkin-spice flavored Greek yogurt, might provide the nice fall spice flavor with fewer calories, all while delivering important nutrients such as calcium and protein, says Davy.  

Of course, pumpkin spice products may contain little or no actual pumpkin at all. But that doesn’t mean you can’t add some into your own, homemade goodies.

“Pumpkin is very rich in nutrients such as beta carotene and fiber,” says Davy. “Adding spices to canned pumpkin and mixing it into oatmeal creates a nutritious breakfast item. Using whole wheat flour when making pumpkin bread or muffins is a great way to increase nutrients such as fiber, which many Americans fall short on.”

Making your own pumpkin spice at home can also be both cheaper and done without the use of the kinds of ultra-processed ingredients that exist in Starbucks’ pumpkin spice latte, like potassium sorbate and carrageenan.

“There is evidence that UPF consumption is associated with weight gain, obesity, type 2 diabetes and other diseases,” says Davy. “Trying to prepare foods at home as much as possible is a way to reduce the amount of UPF consumed.”

But if the only way for you to truly scratch that pumpkin spice itch is to go order a latte, Davy suggests that you can choose a smaller size, request nonfat milk, and skip the whipped cream to help reduce the calories, fat, and sugar content.

About Davy
Brenda Davy is a professor in the Department of Human Nutrition, Foods, and Exercise who investigates the role of diet and physical activity behaviors in the prevention and treatment of obesity and related comorbidities, beverage consumption and weight management, and dietary assessment methodologies. Her current research trials are focused on the influence of ultra-processed food consumption on type 2 diabetes risk and eating behaviors, and water consumption and weight control.

Schedule an interview
To schedule an interview with Brenda Davy, contact Noah Frank in the media relations office at nafrank@vt.edu or 805-453-2556.