Pumpkin spice lattes may be everywhere this time of year, but behind the sweet drink is a blend of spices that actually carry health benefits. Used wisely, pumpkin spice (and the spices that make it up) can do more than make your coffee cozy—they can support your body, digestion, and even your mood.
Here are five fall spices—including pumpkin spice—that are good for you:
1. Pumpkin Spice – The Fall Favorite That Supports Your Health
Pumpkin spice is a blend of several super-spices: cinnamon, nutmeg, ginger, and cloves. Each of these has unique benefits, and together they create a flavorful combo that can:
- Reduce inflammation
- Support digestion
- Boost immunity
- Stabilize blood sugar
While your favorite latte may contain sugar, the spices themselves—especially cinnamon and ginger—can offer antioxidant and antimicrobial properties. Try adding pumpkin spice to plain yogurt, oatmeal, or roasted veggies for a healthier seasonal treat.
2. Cinnamon – Blood Sugar’s Best Friend
Cinnamon is rich in antioxidants and can help regulate blood sugar levels. It’s a great addition for people managing diabetes or metabolic syndrome.
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Health benefits: Helps regulate blood sugar, supports heart health, and is loaded with antioxidants.
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How to use it: Sprinkle it on apples, stir it into your coffee, or add it to chili for a sweet-savory boost.
3. Nutmeg – Sleep and Brain Support
Nutmeg has been used in traditional medicine for its calming properties. It may support better sleep and even improve mood. Sprinkle a dash into warm milk or oatmeal in the evening.
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Health benefits: Contains antioxidants, supports digestion, and may improve sleep quality.
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How to use it: Grate a little into warm milk before bed or sprinkle over roasted vegetables.
4. Ginger – For Digestion and Inflammation
Ginger is known for calming the stomach, easing nausea, and reducing inflammation throughout the body. It’s especially helpful in teas or smoothies. Ginger may also aid joint pain and boost immunity during cold season.
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Health benefits: Eases nausea, reduces inflammation, and strengthens the immune system.
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How to use it: Brew fresh ginger tea, add to stir-fries, or bake ginger muffins.
5. Cloves (and Allspice) – A Tiny Spice with Big Impact
Cloves contain a powerful compound called eugenol, which supports liver health and offers antibacterial and antiviral properties. They may even help reduce gum inflammation. A little goes a long way—add to warm drinks or simmer in stews.
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Health benefits: Cloves have antibacterial properties and can support oral health. Allspice aids digestion and may ease muscle aches.
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How to use them: Add whole cloves to cider, or sprinkle allspice into chili or soups for warmth.
Healthy Ways to Enjoy Pumpkin Spice
Pumpkin spice itself is good for you—the challenge comes with the sugar-loaded lattes. Instead of relying on flavored syrups, try adding pumpkin spice to coffee, oatmeal, or baked goods at home. You’ll enjoy the flavors of fall while also reaping the health benefits God built into these simple spices.
As Psalm 104:14 says: “He makes grass grow for the cattle, and plants for people to cultivate—bringing forth food from the earth.”
This fall, enjoy pumpkin spice as more than a seasonal treat—it’s a way to warm your body, lift your mood, and nourish your health.