Health Benefits of Pumpkin Spice

Medically reviewed by Simone Harounian, MS

Pumpkin spice is a beloved seasonal flavor that has made its way into many fall recipes—from lattes to pies. It’s made up of a blend of spices that typically includes cinnamon, cloves, ginger, nutmeg, and allspice. Beyond its irresistible taste, pumpkin spice also offers a range of health benefits that make it more than just a seasonal indulgence.

This warming blend of spices adds a cozy, comforting element to our favorite fall dishes and provides an array of advantages for our well-being. From its ability to support digestive health to its antioxidant-rich composition, pumpkin spice is more than just a flavor.

High in Antioxidants

Spices, including those used in pumpkin spice, offer an array of antioxidants. Antioxidants are natural compounds found in plant foods like spices, herbs, fruits, and vegetables. Notably, the antioxidant activity in herbs and spices is ten times higher than that of fruits and vegetables, according to research.

Antioxidants act like a protective shield both for the plant and people who consume them in foods and beverages. They help the body reduce oxidative stress, which comes from high free radical levels. Free radicals are harmful molecules that come from negative factors like UV rays, pollution, and psycho-emotional stress.

Research indicates that chronic oxidative stress can contribute to a variety of diseases, including cancer and heart disease, while also accelerating the effects of aging. Interestingly, spices not only enhance the flavor, aroma, and color of foods and drinks but, when incorporated into a nutrient-rich diet, they also have the potential to protect from diseases, thanks to their remarkable antioxidant content.

May Help Reduce Inflammation

Inflammation is the body’s natural response to harmful pathogens and stimuli. Acute inflammation is a short-lived response. If it persists, it transitions into chronic inflammation. Chronic inflammation is associated with the development of numerous chronic diseases including arthritis, cancer, cardiovascular conditions, respiratory ailments, and neurodegenerative disorders.

Spices used in pumpkin spice possess anti-inflammatory properties, namely ginger, clove, and cinnamon, according to research.

For example, compounds such as 6-Gingerol, eugenol, and cinnamaldehyde, found in ginger, clove, and cinnamon, respectively, have been researched in various inflammatory-related conditions. These compounds appear to slow down specific inflammatory responses. However, it’s important to note that further research is necessary to fully comprehend the mechanisms behind these effects and assess their full benefits.

May Help Balance Blood Sugar

There are about 80 spices that contain polyphenols—compounds found in plant foods that exhibit beneficial health effects, including the potential to balance blood sugar. Cinnamon, ginger, and cloves are among the spices evaluated for their potential use in diabetes management.

Cinnamon, for instance, contains a special factor that may help to improve the function of islets—parts of the pancreas that produce insulin and other hormones that regulate blood sugar. Cinnamon, in its various forms, has been shown to lower blood sugar and improve insulin sensitivity. However, further research is needed to confirm the mechanisms associated with cinnamon’s antidiabetes effects.

Nonetheless, health organizations like the American Diabetes Association and the Academy of Nutrition and Dietetics acknowledge spices like cinnamon, nutmeg, and clove, among others, as flavorful alternatives for seasoning foods in place of sugary condiments.

May Help Protect Your Heart

Cardiovascular disease (CVD) includes conditions such as stroke and coronary artery disease. It’s the leading cause of death worldwide. It’s characterized by atherosclerosis—fat accumulation and chronic inflammation in the vessel wall. Atherosclerosis starts when the cells lining the artery are damaged, and oxidized LDL or “bad cholesterol” sticks to the artery’s inner wall.

Researchers have observed that CVD appears to be less prevalent in regions around the world that use more spices in their cooking. There are likely many factors contributing to this. However, emerging research hints at the possibility that some spices may offer cardioprotective benefits, thanks to their anti-inflammatory and antioxidative properties.

Notably, studies suggest that compounds in spices like cinnamon and ginger could potentially inhibit atherosclerosis and address blood lipid irregularities. Further research is needed to validate these findings.

May Enhance Your Digestive System

Spices in pumpkin spice have a rich history in traditional medicine for addressing gastrointestinal issues. Among them, allspice and clove have been used as ancient remedies for indigestion.

Additionally, ginger has been a focal point of clinical research, particularly in the treatment of nausea and vomiting. Studies suggest its potential effectiveness in alleviating mild nausea and vomiting related to pregnancy.

What Is In Pumpkin Spice?

Pumpkin spice is a blend of spices that typically includes cinnamon, cloves, ginger, nutmeg, and allspice.

• Cinnamon comes from the bark of various species of cinnamon trees. Its leaves, flowers, fruits, and roots are used in cooking and traditional medicine around the world. Ceylon cinnamon and cassia cinnamon, cultivated from Sri Lanka and Southeast Asia, respectively, are two of the most popular types of cinnamon.

• Cloves are dried flower buds harvested from the clove tree, indigenous to Indonesia. It’s a versatile spice used in both Chinese and Ayurvedic medicine.

• Ginger comes from the rhizome, the underground stem of the ginger plant, characterized by its leafy stem and yellow-green flowers. This versatile spice has a rich history of medicinal use spanning thousands of years in China, India, and Japan.

• Nutmeg comes from the seeds of the Myristica fragrans tree, a large evergreen plant that originated in Indonesia and is used in Ayurvedic medicine.

• Allspice is dried unripe berries harvested from the Caribbean tropical tree, Pimenta dioica, originally native to Jamaica. Similar to the other spices discussed here, Allspice boasts a rich history of traditional medicinal application worldwide.

While spices have a long history of use in traditional medicine, the study of their potential health benefits in clinical settings is a new and evolving field.

Nutritional Facts of Pumpkin Spice

Pumpkin spice is not only delicious but also calorie-friendly, with just 5.81 calories in a 1-teaspoon serving. This makes it an excellent choice for adding flavor to your foods and beverages without adding excessive calories.

Pumpkin spice contains small amounts of some vitamins and minerals. However, 1 teaspoon of pumpkin spice provides about 12% of the daily value (DV) of manganese, an essential trace mineral. Manganese is essential for various bodily functions, including metabolism, fighting harmful molecules, building bones, and supporting reproduction and the immune system. It also helps with blood clotting alongside vitamin K.

Risks of Consuming Pumpkin Spice

Pumpkin spice is generally safe for consumption when used in moderation as a seasoning.

However, it's essential to be cautious with specific components like ginger, which can lead to side effects such as abdominal discomfort, heartburn, and mouth and throat irritation when consumed in excessive amounts.

Additionally, consuming large quantities of Ceylon cinnamon during pregnancy may pose potential risks. Some cassia cinnamon products contain high levels of coumarin, a substance that can be harmful to the liver. Those with sensitivity like liver disease should exercise caution.

Always consult your healthcare provider if you’re unsure about how a food or ingredient may affect your health. Remember foods, including spices, should not be used as a substitute for medical treatment.

Tips for Consuming Pumpkin Spice

Pumpkin spice is not only a delightful seasoning for baked treats and lattes but also a versatile addition to a variety of recipes.

• Elevate your morning routine by simply sprinkling pumpkin spice into your oatmeal, cereal, yogurt, toast, pancakes, or waffles. Stir a pinch into your coffee, tea, or a cup of milk.

• Blend pumpkin spice with milk, fruit, and nuts or seeds to create a delicious and nutritious smoothie.

• Sprinkle pumpkin spice on snacks like popcorn, granola, or nuts.

• For a unique twist to a salad like mixed greens with butternut squash and pecans, try blending pumpkin spice with olive oil, vinegar, and a touch of honey for a Fall-inspired salad dressing.

A Quick Review

Incorporating pumpkin spice into your diet not only indulges your taste buds in the warm and comforting flavors of fall but also offers a range of potential health benefits. From its antioxidant-rich components to its anti-inflammatory properties, pumpkin spice can contribute to overall well-being. Whether sprinkled into oatmeal, blended into smoothies, or added to savory dishes, this aromatic blend of spices has the potential to enhance your health and elevate your culinary experiences.

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