Pumpkin spice has become a cozy, comforting staple in many fall recipes, from lattes to pies. It’s made up of a blend of spices that typically include cinnamon, cloves, ginger, nutmeg, and allspice. Pumpkin spice also offers a range of potential health benefits, making it more than just a seasonal indulgence.
The spices in pumpkin spice can encance the flavor, aroma, and color of foods. They also might help reduce the risk of certain diseases because they contain antioxidants—natural compounds found in plant-based foods, such as spices, herbs, fruits, and vegetables..
How it may help: Antioxidants help reduce harmful free radicals in the body. Free radicals are molecules that come from factors like UV rays, pollution, and stress. Research shows that chronic oxidative stress (when your body has more free radicals and fewer antioxidants) can increase the rate of aging and contribute to diseases like cancer and heart disease.
Fun fact: Research suggests that the antioxidant activity in herbs and spices is ten times higher than that of fruits and vegetables.
Inflammation is the body’s natural response to harmful stimuli and pathogens, such as fungi, bacteria, or viruses. While some inflammation is normal, chronic (long-lasting) inflammation is associated with numerous chronic diseases, including arthritis, cancer, cardiovascular and respiratory conditions, and neurodegenerative (brain or nervous system) disorders.
How it may help: The spices used in pumpkin spice contain compounds that may slow down specific inflammatory responses. For example, compounds like 6-Gingerol, eugenol, and cinnamaldehyde (found in ginger, cloves, and cinnamon, respectively) are being studied for their potential effects on various inflammation-related conditions.
Note: Further research is needed to better understand the mechanisms behind these spices’ anti-inflammatory effects and assess their benefits.
Some spices in pumpkin spice might support diabetes management.
How it may help: About 80 spices contain polyphenols—compounds found in plant foods that might support health, including possibly balancing blood sugar.
Cinnamon, for instance, may help improve the function of islets—parts of the pancreas that produce insulin and other hormones that regulate blood sugar. Cinnamon has been shown to lower blood sugar and improve insulin sensitivity (the body’s ability to use insulin).
Note: Further research is needed to confirm how cinnamon might help treat diabetes. Still, health organizations like the Academy of Nutrition and Dietetics suggest spices like cinnamon, nutmeg, and cloves as alternatives to sugary condiments.
Cardiovascular disease (CVD) includes conditions such as stroke and coronary artery disease. It’s the leading cause of death worldwide.
How it may help: CVD appears to be less common in regions that use more spices in their cooking. Emerging research suggests that certain spices may offer cardioprotective benefits due to their anti-inflammatory and antioxidant properties.
Note: Studies suggest that compounds in spices like cinnamon and ginger may slow atherosclerosis and address blood lipid (fat) irregularities. More research is needed.
The spices in pumpkin spice have traditionally been used to help treat gastrointestinal (digestive) symptoms.
How it may help: Allspice and cloves are ancient remedies for indigestion. Numerous studies have investigated how ginger may help treat nausea and vomiting. Research suggests it may help ease mild nausea and vomiting related to pregnancy and reduce the severity of menstrual cramps.
Note: While some people use ginger to treat motion sickness, most studies have not show it to be effective in reducing nausea associated with motion.
Pumpkin spice contains just 5.81 calories per teaspoon. It generally contains only small amounts of most vitamins and minerals. However, one teaspoon of pumpkin spice provides about 12% of the daily value (DV) of manganese. Manganese, a trace mineral, is essential for various bodily functions, including metabolism, bone strength, reproduction, blood clotting, and immune system support.
Pumpkin spice is generally safe when consumed in moderation as a seasoning. However, certain components can lead to side effects when used in excessive amounts:
- Ginger can lead to abdominal discomfort, heartburn, mouth and throat irritation, and other side effects.
- Ceylon cinnamon, a common type of cinnamon, may pose potential risks during pregnancy.
- Cassia cinnamon products can contain high levels of coumarin, which can harm the liver and negatively affect people with conditions like liver disease.
Pumpkin spice is a delightful fall seasoning for baked treats and lattes. It can also be a tasty addition to a variety of recipes:
- Breakfast: Sprinkle pumpkin spice into your oatmeal, cereal, yogurt, toast, pancakes, or waffles.
- Drinks: Stir a pinch into your coffee, tea, or a cup of milk.
- Smoothies: Blend pumpkin spice with fruit, milk, and nuts or seeds to boost your smoothie nutrition.
- Snacks: Sprinkle it on popcorn, granola, or nuts.
- Salad dressings: Try blending pumpkin spice with olive oil, vinegar, and a touch of honey.
