Oh, the fall! It’s a glorious time of year when temperatures drop, leaves turn color and all the fun fall activities, and festivals begin. One of my favorite things about fall is being able to get a Starbucks Pumpkin Spice Latte. Nothing puts me in the mood for all things fall than sipping on that warm, comforting drink while I drive around looking at the leaves or while strolling through a fall festival.
The only problem is I know from years past that I can quickly put on 5 pounds just from adding this drink to my regular diet. Not good!
The other big problem is that it is almost $6.00 now! Last year it was almost $5.00 and I went to get one the other day and I was shocked at how much it went up in price in one year! That is ridiculous!!!
Even just adding one a week can cost you an extra $24.00 per month. If you are like me, then you know that you rarely going to Starbucks alone so getting one for yourself means you need to get the desired drink for everyone in your party. Now your indulgence can cost you almost $24.00 per visit. That is $92.00 per month! Yikes! With Christmas coming, it isn’t a good idea to already start packing on the pounds and busting the budget. So what are we to do?
Thankfully there are some healthier Pumpkin Spice Latte options.
Let’s look at ALL the options you have.
A regular, Grande Starbucks Pumpkin Spice Latte is 420 calories with 50 grams of sugar.
And good news! This year Starbucks is introducing a cold brew option for their more health-conscious customers. The 16 ounce Pumpkin Cream Cold Brew has 250 calories and 31 grams of sugar and prices start at $4.45 depending on location.
Here are some Pumpkin Spice Latte options that can save you calories:
-2% milk with no whip cream is only 310 calories with 48 grams of sugar.
-soy milk with no whip cream is also 310 calories with 49 grams of sugar.
-nonfat milk with no whip cream is 260 calories with 49 grams of sugar.
-coconut milk with no whip cream is 260 calories with 44 grams of sugar.
-almond milk with no whip cream is 230 calories with 38 grams of sugar.
As you can see, no matter what you do to decrease the calories, the sugar content is still really high. That is because the syrup used for Pumpkin Spice Latte is 130 calories. For a grande, they use four pumps of syrup. To save on calories, I have become accustomed to asking for only two pumps whichever latte flavor I order. If you do that, you can save 65 calories right there.
You can grab it FREE from my Resource Library. Learn how below this post.
So what’s in that Starbucks Pumpkin Spice Latte syrup anyhow?
Have you ever wondered what is in that syrup? Well, it includes sugar, condensed milk, pumpkin puree, 2% or less of fruit and vegetable juice for color, natural flavors, annatto, salt, and potassium sorbate.
Are you wondering what annatto is? It is a natural red plant extract that comes from achiote shrub seeds. Because it is natural, it isn’t closely followed by the Food and Drug Administration, but there are many reports that it can cause irritable bowel syndrome. If you want to learn more about that, you can read this article from NaturallySavvy.com
While we are dissecting what’s in the syrup, we might as well address the potassium sorbate as well. It is a synthetically produced potassium salt that is used as a preservative in a number of the foods we consume. The FDA considers it to be safe but consuming too much of it can cause problems, potentially causing harm to our DNA. Since it is so widely used in processed and prepackaged foods, we are all probably getting way too much of this in our systems. This is another reason why we should try to eat fresh food and prepared food products with natural preservatives. You can find more information about this and a list of natural preservatives at Livestrong.com
Keep reading, and I will show you how to make your own, natural pumpkin spiced creamer that will save you money and calories.
If you insist on sticking with the Starbucks Pumpkin Spice Latte options, your best bet for saving money and calories is by buying a grande, nonfat caffe latte with no flavoring and just sprinkle it with a little cinnamon and nutmeg. Your cost will be only $3.65 and 130 calories with 18 grams of sugar.
Note: There is a zero calorie, pumpkin spice flavoring that is all natural: It is Stevia Pumpkin Spice SweetLeaf from Amazon and it’s the perfect size to carry around in your purse.
The ultimate best option for a healthy pumpkin spice latte that will save you money and calories.
Make your own, healthy, all natural pumpkin spice latte at home. The creamer recipe below is my favorite and includes essential oils so you get the added benefits these oils can offer. Young Living offers a Vitality line of essential oils that are safe for ingesting. If you don’t have these oils, you can use cinnamon, cloves and ginger spices to taste. If you’d like to get these oils or learn more about them, you can go here. The sweetener of choice I add to the recipe below is local honey for the immunity building properties. I add 4 Tablespoons and blend it with all the other ingredients.
Some options for using this creamer recipe are:
- You can add it to your coffee as a healthy creamer. Note: read the list of ingredients in the creamers you can get at the store, and that alone will convince you to make your own creamer.
- You can use it as a flavoring in your lattes at home. I use a Nespresso Inissia with the Areoccino Frother and use two pods, equaling two shots of espresso. Then I add the creamer and top it off with frothed nonfat milk with a little sprinkle of cinnamon. Woola! It’s fall in a cup! Now you can have a special treat to sip on while enjoying fall days and early evenings on your screened porch or by your fireplace.
So what about you? Which one would you choose? A modified Starbucks Pumpkin Spice Latte or a fresh, homemall-naturaltural, cup of bliss in the comfort of your own home?
If you would like a cheat sheet with all the options available for Pumpkin Spice Latte’s plus the recipe above with nutritional facts, you will find it in my FREE Resource Library that is available to my subscribers. If you’d like to become a subscriber, fill out the simple box below, and you will have access to ALL my resources to help you in your natural health journey.
Happy Fall Y’all!
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