As fall arrives, pumpkin spice season is in full swing, with everything from lattes and muffins to protein powder and even scented trash bags embracing the flavor.

However, while the autumnal taste can evoke warm feelings, experts say that not all pumpkin spice products are equally healthy. 

The Health Benefits and Hidden Sugars in Pumpkin Spice Products

According to registered dietitian Julia Zumpano, the popular blend of cinnamon, ginger, nutmeg, and cloves provides some health benefits when used thoughtfully, but pumpkin spice-flavored treats can come with high calories and sugar that counteract those benefits.

When used in moderation, each spice in pumpkin spice has positive effects on health. Cinnamon may help reduce inflammation and cholesterol, while ginger can aid in digestion and blood sugar regulation, Cleveland Clinic said. 

Nutmeg contains antioxidants, though further studies are needed to confirm its full benefits, and cloves may provide relief from toothaches when used in a specific form, like clove oil. But it's important to remember that most store-bought pumpkin spice products don't deliver these benefits directly due to added sugars and other ingredients.

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How to Enjoy Pumpkin Spice Without the Sugar Overload

Pumpkin spice lattes, for example, can be quite high in sugar and calories. A large latte often contains more than 400 calories and 60 grams of sugar, making it more of an occasional treat than an everyday beverage. If you're a pumpkin spice fan, Zumpano suggests making a homemade spice blend to sprinkle on foods like oatmeal or coffee. This approach allows you to enjoy the taste without the extra sugar.

According to Vogue, the origin of the pumpkin spice craze can be traced back to 2003, when Starbucks introduced the Pumpkin Spice Latte (PSL), sparking a trend that has made it the unofficial drink of autumn. While homemade PSLs can be made with healthier ingredients, Zumpano advises using real pumpkin spices rather than store-bought syrups to better control sugar intake.

Overall, while pumpkin spice products can bring cozy vibes to your day, it's best to enjoy them in moderation and choose versions with natural ingredients when possible. So, if that pumpkin spice latte makes you feel happy and warm, a treat now and then is just fine, as long as it's not a daily indulgence.

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