If you associate one thing with the autumn season, it’ll be the Pumpkin Spice Latte, a fan-favorite. We eagerly anticipate this comforting drink every year for the warm, pumpkin-spiced goodness it delivers on a brisk fall day. However, there’s a catch: the traditional PSL contains not-so-healthy ingredients like added sugar and natural flavors, which can include processed elements and chemical additives.

But don’t worry! I’ve collaborated with doctors and nutritionists to craft the ultimate healthy PSL, whether you’re at home or at your local coffee shop. And if you can’t give up your beloved Starbucks PSL, I have some tricks up my sleeve for you. Continue reading for ways to transform your PSL into a nutritious, gut-friendly, hormone-friendly, overall healthier option. Your PSL experience will never be the same in a positive way.

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In this article
1 Hacks to “healthify” your Starbucks PSL order:
2 If you want to go even healthier, tips to DIY a PSL at home:
3 Homemade PSL Recipe

Hacks to “healthify” your Starbucks PSL order:

Cut down on caffeine

If caffeine triggers gastrointestinal problems or hormonal issues, consider opting for decaf or reducing the amount of coffee in your PSL. Starbucks offers customization options, so you can experiment with different coffee combinations to find what works best for you.

Request 1-2 pumps of pumpkin syrup

For a less sugary version of the PSL, ask for fewer pumps of pumpkin syrup to reduce added sugars and toxins while still enjoying the seasonal flavor.

Choose unsweetened, plant-based milk

Swap out conventional dairy, which can be harsh on the gut, for unsweetened plant-based milks like almond, cashew, coconut, or pistachio to maintain the creamy texture and flavor without the negative effects of dairy. Be cautious with oat milk due to its impact on blood sugar levels.

Sprinkle cinnamon for added flavor

Add a touch of cinnamon to your PSL for its antioxidants and blood sugar-balancing properties, enhancing the seasonal taste without compromising on health benefits.

If you want to go even healthier, tips to DIY a PSL at home:

Incorporate 100% real pumpkin puree

Opt for canned or fresh pumpkin puree instead of artificial flavorings to benefit from the vitamins, antioxidants, and fiber that real pumpkin provides.

Choose quality, organic coffee

Opt for organic, fair-trade coffee beans to avoid toxins and pesticides present in lower-quality beans. Alternatively, consider using matcha for a caffeine boost with added health benefits.

Switch artificial sweeteners for natural options

Replace artificial sweeteners with natural alternatives like monk fruit extract, raw honey, or maple syrup to control sweetness levels and reduce sugar content.

Don’t skimp on spices

Enhance your PSL with cinnamon, nutmeg, ginger, and cloves for both flavor and health advantages including blood sugar regulation and antioxidants.

Homemade PSL Recipe

  • 8 oz. freshly brewed coffee
  • 1 cup milk of choice
  • 2-3 tablespoons organic pumpkin puree
  • 1-2 tablespoons maple syrup (or another sweetener of choice)
  • 1 teaspoon pumpkin pie spice
  • 1 teaspoon vanilla extract

Instructions: Brew coffee and set aside. Warm milk in a saucepan without boiling. Blend warm milk with pumpkin puree, sweetener, spices, and vanilla. Pour the mixture into the coffee, sprinkle with additional spice, and enjoy!


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