What is Fall without pumpkin spice? Whether it’s a Starbucks pumpkin spice latte or homemade pumpkin pie, you’ll find this warm spice blend everywhere this time of year. Pumpkin spice is typically made using a combination of ground cinnamon, ground cloves, ground ginger, and allspice. These flavors work well together creating a sweet, spicy, and warm flavor that is perfect in desserts and savory dishes. 

Pumpkin spice (also known as pumpkin pie spice) is more than just delicious. These powerful spices combine to create an antioxidant-rich blend with many healthy benefits. Let’s look at how pumpkin spice can support everything from your immune system to weight loss to heart health and everything in between. 

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1. Pumpkin Spice Boosts Your Immune System

Autumn may be pumpkin spice season, but it’s also flu season, so maintaining a strong immune system is a must. Luckily, the anti-inflammatory properties of pumpkin spice can help you do just that. One of the main components of pumpkin spice, cinnamon, has been shown to have antibacterial properties and is associated with reduced oxidative stress, as well as lower rates of infection.¹ 

In addition to helping your body fight off bacteria and other microbes, cinnamon has also been shown to downregulate an overactive immune system. Studies have demonstrated that it can help with the management of autoimmune disorders like rheumatoid arthritis, multiple sclerosis, and inflammatory bowel disease. Similarly, ginger also has antimicrobial and anti-inflammatory properties and can help reduce free radical damage in the body.^{2, 3} 

2. It Is High in Antioxidants

Made of different spices with powerful nutrients, pumpkin spice is rich in antioxidants. Antioxidants help our bodies by neutralizing free radicals, which can cause cell damage.

One of the ingredients in pumpkin spice, cloves, contains a compound called flavonoids. These phytonutrients act as antioxidants in the body, eliminating free radicals and preventing oxidative stress. Additionally, cinnamon and ginger are also well known for their high antioxidant capacity.^{2, 3, 4} 

<div class="pro-tip"><strong>Also Read: </strong><a href=pumpkin-health-benefits>Unlocking Pumpkin’s Power: 8 Health Benefits</a></a>.</div>

3. It Supports Your Heart Health, Too!

The health benefits of pumpkin spice don’t stop with antioxidants. This warm blend of spices may also help prevent heart disease. Cinnamon contains phenolic compounds like cinnamaldehyde and cinnamic acid that are associated with a reduced risk of cardiovascular disease and heart attacks. Allspice also has been shown to reduce blood pressure by acting as a vasodilator and relaxing blood vessel walls.^{5, 6}

4. Pumpkin Spice Promotes a Healthy Gut and Aids in Weight Management

Can a spice really support weight loss? In the case of cinnamon, the answer is a resounding yes! A meta-analysis examining people taking cinnamon supplements found that cinnamon significantly reduced body weight and body mass index (BMI).⁸ 

Additionally, ginger has been shown to have wide-ranging positive effects on the gastrointestinal system. It can help with everyday issues like indigestion and can also help with serious concerns like reducing the risk of colorectal cancer. Furthermore, ginger intake is associated with improved insulin sensitivity, which can support weight loss.⁹

5. It Can Help You Balance Your Blood Sugar Levels

Cinnamon is well known for optimizing blood sugar levels, a key factor in weight loss. Consumption of cinnamon is associated with not only lower fasting glucose levels but also lower cholesterol and triglycerides.⁷ 

Pumpkin Spice: Nutrition Facts

If you’re looking for a way to spice up your fall dishes without the sugar or calories, pumpkin spice is the way to go. Below are the nutrition facts for 1 teaspoon of pumpkin pie spice:

• Calories: 5.8kcal
• Carbohydrates: 1.2gr
• Sugar: 0.1gr
• Vitamin A: 4.4IU
• Calcium: 11.6mg
• Magnesium: 2.3mg
• Potassium: 11.3mg

Ways to Include Pumpkin Spice in Your Diet

There is a good reason you see so many pumpkin spice products this time of year, as this spice blend is equally nutritious and delicious! Below are some of our favorite ways to incorporate more of this spice in your life:

• Sprinkle It on Your Snacks: apple slices, trail mix, or yogurt.
• Include It in Your Morning Drink: coffee, tea, or hot chocolate.
• Add to Your Favorite Breakfast: oatmeal, protein pancakes, low carb french toast. 
• Use It for Baking: cookies, cupcakes, brownies - you name it!
• Include It in Your Smoothies: warm spices can be the perfect complement to cold smoothies. 

Learn More About How to Improve Blood Sugar Health With Signos’ Expert Advice

Signos incorporates cutting-edge research and the proven power of continuous glucose monitoring to help you lose weight and reach your health goals. Not sure if Signos is right for you? Take this quiz to find out! Interested in learning more about nutrition and healthy eating habits? Check out more articles on our blog.

<div class="pro-tip"><strong>Learn More: </strong><a href=pumpkin-spice-lattes>Healthy Pumpkin Spice Lattes: Your Guide to a Blood-Sugar-Friendly PSL</a>.</div>