As autumn arrives, many people look forward to savoring pumpkin spice flavors, whether it’s in a coffee or a snack. This season, health-conscious consumers can delight in numerous delicious pumpkin spice products available at popular grocery stores like Trader Joe’s and Target. With that in mind, we consulted registered dietitian Carolina Schneider, who shared insights into the health benefits of pumpkin spice as well as her top five nutritious pumpkin spice foods to enjoy.
Pumpkin spice typically includes a blend of spices such as cinnamon, nutmeg, ginger, cloves, and allspice, all known for their natural compounds that offer antioxidant and anti-inflammatory properties. Schneider elaborates on the benefits, stating, “Cinnamon has been linked to supporting blood sugar balance, while ginger can aid digestion and help reduce inflammation.” These properties can also support weight loss by gently boosting metabolism, but she cautions consumers to scrutinize ingredient lists when purchasing pumpkin spice products to avoid hidden artificial components and excessive added sugars that could hinder health goals.
When selecting pumpkin spice items, Schneider recommends looking for real pumpkin and spices on the ingredient list while keeping added sugars ideally below 8 grams per serving. Foods made with actual pumpkin not only enhance flavor but also provide essential nutrients such as vitamin A, vitamin C, and potassium, which bolster the immune system and combat oxidative stress.
Here are Schneider’s five dietitian-approved healthy pumpkin spice foods that can enhance your autumn snacking experience:
1. **Trader Joe’s Pumpkin Overnight Oats**: Made with pumpkin purée and almond butter, sweetened with dates instead of refined sugar, these oats pack over 20% of your daily fiber and healthy fats needs and provide 10% of your daily iron. This makes for a wholesome breakfast or snack to support digestive health.
2. **Lesser Evil Pumpkin Spice Popcorn**: This snack, when made without excessive butter and salt, presents a healthy option offering whole grains and fiber. However, it’s best enjoyed in moderation due to its coconut oil content, which adds some saturated fat.
3. **Chobani Pumpkin Spice Greek Yogurt**: This yogurt combines protein with 11 grams of protein and significantly less fat than regular yogurt, supplemented with calcium for bone health and probiotics for gut wellness, making it a smart snack choice for any time of the day.
4. **Sweet Loren’s Pumpkin Spice Cookie Dough**: A plant-based cookie dough option made with oat flour and real ingredients, this treat incorporates pumpkin, cinnamon, and nutmeg. It offers a healthier alternative for those looking to satisfy their sweet cravings.
5. **Three Wishes Grain-Free Pumpkin Spice Cereal**: An excellent choice for breakfast or snacking, this cereal provides 8 grams of protein with only 3 grams of sugar. Its combination of chickpeas, pea protein, and monk fruit makes it suitable for gluten-free diets and beneficial for blood sugar management.
With these healthy pumpkin spice options, embracing the flavors of fall can coincide beautifully with maintaining a balanced diet. Enjoying these seasonal treats can be both a delightful experience and a responsible choice for your health during the cozy season.