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A Dietician Reveals The Best — And Worst! — Pumpkin Spice Foods For Your Diet
Don't fall for these treats
The way you feel about pumpkin come mid-August is the way Maggie Michalczyk feels about it year-round. The Chicago-based registered dietician's website and Instagram (@OnceUponAPumpkin) are devoted to tracking down and trying all things autumnal, so we reached out to her to find out which store-bought foods and drinks are worth snacking on — and which ones you should avoid.
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TRY IT: Nature's Path Organic Pumpkin Spice Waffles
Pumpkin puree takes the top spot in the ingredient list for these gluten-free waffles. What I especially love about them is that they are made with quinoa and amaranth — ancient grains that add to the heartiness, fiber, and full fall flavor in each bite. Top with nut butter, Greek yogurt, and seasonal fruit for a balanced breakfast that's hard to beat.
BUY IT NOW: Nature's Path Organic Pumpkin Spice Waffles, Target
TRASH IT: Pumpkin Pie Pop-Tarts
While we all want to relive our childhood with this breakfast staple, you are better off skipping the spice on this one, especially for breakfast! Coming in at a whopping 14 grams of sugar per pastry, your pumpkin spice calorie allotment is better spent on actual pumpkin pie. Although pumpkin makes an appearance in the ingredient list — it's not until pretty far down — and other "Frankenstein"-like ingredients come before it (high-fructose corn syrup and food dyes like yellow 5 and red 40), confirming this is a pumpkin spice food is better left on the shelf this season.
TRY IT: Purely Elizabeth Pumpkin Cinnamon Granola
One bite of this crunchy, pumpkin-cinnamon spiced granola will have you instantly feeling all of the fall feels. Coming in at only 5 grams of sugar per 1/3 cup serving with 4 grams of protein, you can feel good about putting it on just about everything you eat this fall, or eating it my favorite way — straight out of the bag! Extra pumpkin points goes to Purely Elizabeth for using ingredients like quinoa, millet, and amaranth in their crunchy clusters, and sweetening with only coconut sugar. Trust me, there's nothing basic about it!
BUY IT NOW: Purely Elizabeth Pumpkin Cinnamon Granola, $21 for three 12-ounce bags; Amazon
TRASH IT: Pumpkin Spice Crunch Special K
Unlike its name, this pumpkin spice cereal in fact has nothing "special" about it, K? The pumpkin spice breakfast scene has many key players, and I'm sorry to say there's just not enough room for this cereal that has no actual pumpkin or pumpkin pie spice in it.
TRY IT: Califia Farms Pumpkin Spice Latte Cold Brew
Instead of starting your day with the 40 grams of sugar found in a traditional pumpkin spice latte, opt for this extra smooth, and super pumpkin-y cold brew from Califia Farms. It's especially great if you're not quite ready for a hot coffee, and definitely satisfies that morning pumpkin coffee fix! The best part is it's soy-free, dairy-free, gluten-free, and carrageenan-free — a pumpkin spice win for those with certain dietary restrictions or preferences.
BUY IT NOW: Califia Farms Pumpkin Spice Latte Cold Brew, Target
TRASH IT: Ready-to-Drink Starbucks Pumpkin Spice Lattes
If keeping your fridge stocked with these ready-to-drink pumpkin spice lattes is your plan this fall, I beg you to reconsider. One bottle boasts over 40 grams of sugar! That's equivalent to the amount of sugar you would get from a king-sized candy bar. Solution? Choose pumpkin spice coffee grounds, or sprinkle pumpkin spice on your plain coffee grounds before brewing — you'll be surprised just how flavorful true pumpkin spice can be.
TRY IT: Siggi's Pumpkin & Spice Yogurt
Leading the pumpkin spice yogurt pack when it comes nutrition, this Icelandic-style skyr is as thick as pumpkin pie, with a rich, creaminess that will make you think you're indulging when in fact you're not! One cup has more protein than sugar, and is made with real pumpkin. Start chilly autumn mornings with cup, or eat it after a run on a crisp fall day. Either way stock up before they fly off the shelves faster than Bette Midler in Hocus Pocus.
BUY IT NOW: Siggi's Pumpkin & Spice Yogurt, Whole Foods and other major grocery stores
TRASH IT: Pumpkin Spice Peeps
The Easter Bunny called: He wants his puffed marshmallows back. Can we all agree that certain candy needs to stick to certain holidays? For instance, I don't see red and green candy corn around Christmas — and that's a good thing! I say skip these Pumpkin Spice Peeps, and save yourself from an artificially sweetened sugar rush. Let's be real: You'll get enough of that on Halloween, anyway.
TRY IT: Simple Mills Pumpkin Bread Mix
Just as pumpkin is to spice, fall baking is to pumpkin bread! Skip Starbucks' version of pumpkin bread and opt for this pumpkin bread mix from Simple Mills. It's made with all-natural ingredients, including almond flour — perfect for all the gluten-free basics out there. You only need to add eggs, water, and oil, then pop it in the oven and wait as the aroma of cinnamon and nutmeg fills your entire house.
BUY IT NOW: Simple Mills Pumpkin Bread Mix, $7; Amazon
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