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What’s really in pumpkin spice – and is it actually good for you?
Written byEmily Coates
Reviewed byOlivia Rosenvinge
Pumpkin spice latte – what’s really in it? We asked a nutritionist – and while it’s not exactly a wellness drink, those comforting flavours still serve up all the cosy autumn vibes
Summary
1Cinnamon – may help blood sugar control
Cinnamon may help with blood sugar levels, especially in type 2 diabetes, but you'd need more...
2Ginger – may support circulation
Ginger contains gingerol, which may support immunity, ease cramps, reduce bloating and...
3The feel-good factor of pumpkin spice
Pumpkin spice scents and flavours tap into nostalgia and self-care, evoking warmth, memory and...
Crisp leaves, chunky knits and that unmistakable scent of pumpkin spice drifting from your fave coffee shop – autumn must be approaching. And while we’re all here for the seasonal vibes, there’s also a growing curiosity about what’s actually in this iconic blend. Is it just a feel-good flavour or is there more to its warming aroma?
In short – no. Your average pumpkin spice latte from your go-to cafe won’t have any health benefits. Not only is the dose of any spices too small, but the heaps of syrup and added sugar will negate any potential benefit, if any, in the first place.
But in the spirit of autumn, grab your favourite cosy drink, kick up the leaves and, just for fun, let’s take a look at what these classic spices can do.
What’s pumpkin spice, exactly?
Pumpkin spice – famed firstly for pumpkin pie seasoning – is a fragrant blend of ground spices typically made from cinnamon, nutmeg, ginger, cloves and allspice. Despite the name, there’s no actual pumpkin involved.
It’s most famous for its starring role in the pumpkin spice latte, or PSL, which first hit coffee shop chalkboards in the early 2000s. Since then, the flavour has exploded into everything from candles to cereals, becoming a nostalgic marker of autumn – especially between September and November.
But before it became a seasonal marketing phenomenon, the blend originated in traditional American baking, particularly in spiced pumpkin pies. It was designed to complement the sweetness of squash and bring warmth and depth to desserts. These days, pumpkin spice is just as likely to show up in skincare or protein bars as it is in pastries – and we’re not upset about it.
The potential health benefits behind the ingredients
So, what’s really inside the classic pumpkin spice blend and what qualities have made these particular spices kitchen staples for generations?
“Pumpkin spice might taste warm and comforting, but it’s not a health hero,” shares Olivia Rosenvinge, an in-house nutritionist at H&B.
“While the individual spices in the blend – like cinnamon and ginger – do contain antioxidant and anti-inflammatory compounds, the amounts used in pumpkin spice flavouring are far too small to offer any real nutritional benefit.”
Spoiler alert: your syrupy PSL won’t be delivering meaningful amounts of these, but when used or taken in more concentrated forms – like supplements or teas – these spices may have some potential benefits based on emerging evidence.
Let’s take a closer look at the potential benefits of the spices behind this famous autumn sip – rather than the drink itself. Here’s what’s brewin’:
Cinnamon – may help blood sugar control
Cinnamon is the dominant flavour in most pumpkin spice mixes.
“It contains a compound called cinnamaldehyde, which has anti-inflammatory effects and may improve insulin sensitivity,”1 says Olivia. “That may help with blood sugar control – though you’d need quite a high dose to see significant effects and more research in healthy adults is needed.”
In one review, cinnamon showed potential for supporting blood glucose management, particularly in people with type 2 diabetes – but again, we’re talking about concentrated extracts in supps, not just a sprinkle on your latte.1-4
It’s also worth noting that most ground cinnamon used in cooking is cassia cinnamon, which contains high levels of coumarin – a natural compound that can be harmful to the liver in large amounts. If you're using cinnamon regularly or in supplement form, Ceylon cinnamon (also called “true” cinnamon) is a safer choice, as it contains much lower levels of coumarin.
And in terms of dosage? Studies showing benefits for blood sugar control typically use between 1–6g of cinnamon extract per day – that’s around ½ to two teaspoons – far more than you’d get from a pumpkin spice topping. So enjoy the flavour, but don’t rely on it for functional health benefits.
Ginger – may support circulation
Ginger is a bit of a hero spice (and we’re not talking about ‘90s girl power).
“It’s well known for soothing nausea, but gingerol – one of its main active compounds – also has anti-inflammatory and antioxidant effects,” Olivia explains. “That could support immune health, ease bloating and even help circulation.”5,6
Studies suggest ginger may help with menstrual cramps, muscle soreness, feelings of nausea and even motion sickness, making it one of the most studied spices for wellness.7 Ginger tea? Pop the kettle on!
But what about the other ingredients?
Cloves, allspice and nutmeg might add depth to the flavour, but there’s not much solid evidence to back up any real health perks. They’ve got some interesting compounds, but research in people just isn’t there yet.
The feel-good factor of pumpkin spice
Beyond the nutritional benefits of each ingredient in larger amounts, there’s something undeniably comforting about the smell and taste of a pumpkin spice latte. And science agrees – smell and taste are closely linked to memory, so seasonal scents can trigger positive emotions.
“It’s part of what we call sensory nostalgia,” says Olivia. “The scent of pumpkin spice can remind people of cosy evenings, family gatherings or the excitement of autumn.”8
That emotional link can even tie into self-care. Taking time to enjoy a seasonal drink, light a candle or bake something spiced can be grounding – especially during darker, colder months. Think hygge. And, let’s be honest, feeling relaxed and content has its own kind of wellness benefit.
Tasty ways to get your pumpkin spice fix
If you’re craving those nostalgic autumn flavours but want to skip the sugar crash, there are plenty of delicious, comforting ways to enjoy pumpkin spice – no syrup required.
Why not try...
- pumpkin spice overnight oats or baked oats
- a sprinkle of the spice blend in protein balls or granola
- a mug of ginger or cinnamon herbal tea
- homemade pumpkin spice coffee using oat or soy milk and a touch of maple syrup (psst... grab our vegan PSL recipe)
- add it to your smoothies or yoghurt bowls
You can also find natural supplements and herbal blends to help you get more of these spices in a concentrated way – like cinnamon capsules, ginger chews or digestive teas that feature clove or allspice.
For a caffeine-free treat, try brewing cinnamon and ginger tea with a dash of almond milk – warm, comforting and no syrup in sight. Or get on another fireside-ready drink trend – the mighty golden turmeric milk latte.
The final say
Pumpkin spice is best known for its autumnal charm. While each spice in the blend has been studied for various properties – from cinnamon’s potential role in blood sugar support to ginger easing feelings of sickness – the amounts in your drink are tiny.
Keep in mind, in something like a pumpkin spice latte, any potential benefits are often outweighed by the added sugar and syrups,” Olivia concludes.
But that doesn’t mean you should skip it. As she puts it: “Enjoying a PSL now and then is part of a balanced life – and there’s nothing wrong with a little seasonal joy.”
It’s a feel-good treat that can brighten your day – whether that’s a tasty addition to your dopamine menu or the perfect pick-me-up for grey autumn skies.
So go ahead, sip your spiced coffee, light that cinnamon candle and let autumn do its thing.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Allen RW, Schwartzman E, Baker WL, Coleman CI, Phung OJ. Cinnamon use in type 2 diabetes: an updated systematic review and meta‑analysis. Ann Fam Med. 2013;11(5):452–459.
2. Zelicha H, Yang J, Henning SM, Huang J, Lee RP, Thames G, et al. Effect of cinnamon spice on continuously monitored glycemic response in adults with prediabetes: a 4‑week randomized controlled crossover trial. Am J Clin Nutr. 2024 Mar;119(3):649–657.
3. Magistrelli A, Chezem JC. Effect of ground cinnamon on postprandial blood glucose concentration in normal‑weight and obese adults. J Acad Nutr Diet. 2012 Nov;112(11):1806–1809.
4. Anderson RA, Zhan Z, Luo R, Guo X, Guo Q, Zhou J, et al. Cinnamon extract lowers glucose, insulin and cholesterol in people with elevated serum glucose. J Tradit Complement Med. 2015 Apr 18;6(4):332–336.
5. Bode AM, Dong Z. The Amazing and Mighty Ginger. In: Benzie IFF, Wachtel‑Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd ed. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 7.
6. Mashhadi NS, Ghiasvand R, Askari G, Hariri M, Darvishi L, Mofid MR. Anti‑Oxidative and Anti‑Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence. Int J Prev Med. 2013 Apr;4(Suppl 1):S36–S42.
7. Daily JW, Zhang X, Han Z, Park S. Efficacy of ginger for alleviating the symptoms of primary dysmenorrhea: a systematic review and meta‑analysis. Pain Med. 2015;16(12):2243–2255.
8. Green JD, Reid CA, Kneuer MA, Hedgebeth MV. The proust effect: Scents, food, and nostalgia. Curr Opin Psychol. 2023 Feb;50.
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