The Health Benefits of Pumpkin Spice

Fall is in the air in many places, along with the smell of pumpkin spice latte and all things pumpkin spice, which is typically the flavors of cinnamon, ginger, nutmeg and allspice. But have you ever wondered why we crave all these pumpkin spice flavors this time of year (aside from the marketing machine at Starbucks)? 

In the fall, our environment is typically cooling off (depending on where you live), and you may notice that you naturally start to crave warmer foods. This means eating actual warm food (you may notice that you want to eat more cooked foods versus things like a salad this time of year), but also foods that ‘feel’ warming- like the spices in most pumpkin spices.  

Unfortunately, we’ve taken these spices and their amazing benefits and packaged them into food-like processed snacks and drinks until each fall we are binging on pumpkin cheesecake cookies (huh?), pumpkin spice Kit Kats (I’m sorry, what?), pumpkin spice Cheerios (I..I just...can’t...) and even Pumpkin Spice whey protein (I give up).

America, we need a pumpkin spice intervention. 

Most of our pumpkin spice obsession is based on these ultra-processed foods that provide little-to-no nutritional value, and worse, contribute to weight gain, IBD & metabolic disease, cardiovascular disease, and autoimmune conditions. Blech.

The good news is we can easily get the warming benefits and the cozy flavors we’ve come to associate with these spices without the bad stuff and disease, and also in a way where we can reap the nutritional and disease- fighting benefits of these spices. 

The spices typically involved in all things pumpkin spice are considered ‘warming’ spices in Ayurveda and also in Traditional Chinese Medicine, which categorizes foods by various elements such as cold, hot, warm, cool, or neutral. These warming spices include ginger, cinnamon, cardamom, and nutmeg. 

Aside from feeling warming at this cooling off time of year, these spices are nutritional powerhouses and provide many health benefits. Using spices like these is one of the easiest ways to sneak nutrients into your diet that can calm inflammation, help balance blood sugar, lower cholesterol and triglycerides, and, oh yeah- make your food taste decadent.

So get out your spice rack and learn how these additions can support your health!

Ginger:

Any woman who has ever experienced morning sickness during pregnancy can tell you the benefits of ginger- one of its most well known properties is its ability to calm nausea. Ginger is also known to be protective against free radicals, is cancer-protective, anti-inflammatory , supports weight loss, cholesterol levels, blood glucose levels, and insulin resistance. In digestion, ginger can help with bloating, gas, and gut motility (the normal movement of food through your GI tract, which is often compromised in individuals with GI conditions like SIBO).

How to use:

Add the raw, peeled root to smoothies, ginger teas, or simply peel and add to hot water with some lemon for a warming drink in colder months), golden milk lattes (make your own, or buy mixes) , stir fries, baked goods, and even in home remedies for the winter season like immune-boosting fire cider.

Cinnamon:

Cinnamon is a great tool in your food toolbox for stabilizing blood sugar. It also may help lower cholesterol, is high in antioxidants and polyphenols, and in one study was shown to slow prostate cancer cell growth.

How to use:

Cinnamon and coffee are a great pair- there’s a reason most coffee shops have a cinnamon shaker at the milk bar! You can sprinkle on top, but you can also add to coffee grinds and brew right into the coffee, sprinkle it on fruit, add to spice rubs for meats (this one is insanely good), add to homemade almond milk, add to granolas, baked treats, add to yogurt, or drink as a tea.

Cardamom: 

May improve fatty liver and cholesterol in overweight individuals,  increase insulin sensitivity, increase antioxidant levels and lower blood pressure, also traditionally used in India as a key spice for digestion.

How to use: Middle Eastern cultures traditionally add to coffee (you can add to coffee grinds for brewing or pop a whole pod into your cup), use in meats, or in teas, like Firefly Chai by Mountain Rose Herbs.

Nutmeg:

Traditionally used to treat GI issues, nutmeg is anti-diarrheal, antimicrobial, and antioxidant, Nutmeg should be used in small amounts, however, as in larger amounts nutmeg can be toxic.

How to use: Use in baking for holiday dishes like pumpkin pie, and gingerbread, but is so versatile you can also use it savory dishes like jerk sauce, and meatballs. Brew in your coffee, sprinkle on top, or use in mulling apple cider or wine. 

Food can be a healing, delicious way to manage your health, but figuring out what to eat each week can be overwhelming. At Source + Sprout, we take the overwhelm out of meal planning with our Meal Planning & Grocery List service. Simply send us your likes and dislikes, and we do the rest for you! Find out more here or by contacting us at info@sourceandsprout.com

What’s your favorite way to use these pumpkin spices?

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This information is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to https://www.sourceandsproutnutrition.com/disclaimer