Why You Should Skip Starbucks' Pumpkin Spice Latte

Did you know that a Starbucks PSL didn’t even have pumpkin back in 2016?

Instead, it contained:

Milk, Espresso (Water, Brewed Espresso Coffee), Pumpkin Spice Flavored Sauce: (Sugar, Condensed Nonfat Milk, High Fructose Corn Syrup or Sweetened Condensed Nonfat Milk (Milk, Sugar), Annatto (for color), Natural and Artificial Flavors, Caramel Color (class IV), Salt, Potassium Sorbate (preservative), Whip Cream: (Whipping Cream, Starbucks Vanilla Syrup (Sugar, Water, Natural Flavors, Potassium Sorbate, Citric Acid, Caramel Color (class IV), Pumpkin Spice Topping: Cinnamon, Ginger, Nutmeg, Clove, Sulfites

Here’s the full recap from Vani Hari, the food blogger and voice behind Food Babe:

After Hari’s article received millions of views and loads of media attention back in 2014, Starbucks began to (slowly) roll out their new (and not much improved) PSL recipe.

Milk, Pumpkin Spice Sauce: (Sugar, Condensed Skim Milk, Pumpkin Puree, Contains 2 Or Less Of Fruit And Vegetable Juice For Color, Natural Flavors, Annatto, Salt, Potassium Sorbate), Brewed Espresso, Whip Cream: (Cream, Mono And Diglycerides, Carrageenan), Vanilla Syrup (Sugar, Water, Natural Flavors, Potassium Sorbate, Citric Acid), Pumpkin Spice Topping: (Cinnamon, Ginger, Nutmeg, Clove, Sulfiting Agents)

Aside from the 12+ ingredients that do absolutely nothing for your health, there’s the heaping amount of sugar.

Statistically speaking, beverages are the leading source of added sugar—making up 47% of all added sugars (1). So it makes sense why sugar makes up one-fourth of a Pumpkin Spice Latte (2).

Here’s the breakdown, based on the beverage size:

• Tall PSL: 38 grams of sugar (9.08 teaspoons)
• Grande PSL: 50 grams of sugar (11.95 teaspoons)
• Venti PSL: 63 grams of sugar (15.06 teaspoons)

For reference, the American Heart Association recommends that (1):

• Women should consume no more than 25 grams (or 6 teaspoons) of added sugar per day.
• Men should consume no more than 36 grams (or 9 teaspoons) of added sugar per day.

So just by drinking one tall PSL, you’re exceeding your recommended daily intake of added sugar—by 18 grams (for women) or 2 grams (for men).

Water, natural flavor, maltodextrin, citric acid, xanthan gum, sucralose, potassium sorbate (preservative)

Since those ingredients are basically indecipherable, here’s a summary of what each one is:

• Maltodextrin is a type of carbohydrate that ranks high on the glycemic index (i.e. It spikes your blood sugar). It has been linked to chronic inflammatory diseases (4).
• Citric Acid: Naturally found in lemons and citrus fruits, citric acid is used as a natural preservative and/or as a sour taste in foods and soft drinks. However, much of citric acid is synthetic—meaning that it’s produced from a fungus (and known allergen) called Aspergillus niger. Studies show that synthetic citric acid causes respiratory symptoms, joint pain, irritable bowel symptoms, and muscular pain (5).
• Xanthan Gum is a thickener that’s composed of glucose, mannose, and glucuronic acid and is produced either synthetically or by bacterial fermentation. Side effects include abdominal pain, gas, and bloating. Those exposed to xanthan gum powder may experience flu-like symptoms, nose and throat irritation, and lung problems (6).
• Sucralose is a zero-calorie artificial sweetener and sugar substitute that cannot be broken down by the body. Consuming it on a regular basis can lead to an increase insulin levels (7). In addition to this, sucralose can also impact gut health by reducing beneficial gut microflora and increasing fecal pH, causing inflammation in the intestine (colitis) (8).
• Potassium Sorbate is a white salt that’s used as a preservative in foods, drinks (i.e. your PSL), and personal care products. Studies have shown potassium sorbate to reduce healthy gut bacteria, alter metabolism, and damage DNA (9, 10).

In short, just by ordering “sugar-free”, you’re putting yourself at risk of chronic inflammatory diseases, respiratory symptoms, joint, muscle, and abdominal pain, IBS, decreased gut health, inflamed intestines, altered metabolism, and damaged DNA.

That’s a laundry list of symptoms that you could avoid by simply steering clear of a Sugar-Free Pumpkin Spice Latte.

Not quite convinced? Check out this article: The Dangers and Side Effects of Artificial Sweeteners

I’m not going to leave you hanging without an equally satisfying PSL that you can turn to this fall.

The difference between our recipe and Starbucks?

✔ Optimized Brain Health

✔ Increased Gut Health

✔ Increased Fat-Burning Metabolism

✔ Reduced Bone and Joint Pain

✔ Real Ingredients

✔ No Added Sugar

✔ Zero Glycemic Index

With just one scoop of NativePath Collagen Creamer, you’ve transformed your ordinary cup of joe into fall-in-a-cup—without the sugar, harmful ingredients, and fake flavors.

If you want to go all out, make this healthy PSL from the comfort of your own home.

Ingredients

• 1 Cup Nut Milk
• 1/4 Cup Espresso (1 shot)
• ½ tsp Vanilla Extract
• 2 TBSP Pumpkin Purée
• 1 Scoop Collagen Creamer
• 1/4 tsp of Pumpkin Spice Powder
• A Dash of Cinnamon on Top

Instructions

1. In a small saucepan, warm the nut milk. While the milk is heating up, whisk in the pumpkin puree, pumpkin spice powder, and collagen creamer until combined. Note: Unless you like your coffee steaming hot, do not bring it to a boil.
2. While the milk mixture is heating, make your espresso.
3. If you like foam at the top of your coffee, use a frother. If you don’t have a frother, just whisk the milk mixture vigorously in the saucepan.
4. Pour espresso into a large mug, add in the milk mixture, and stir gently.
5. Add a dash of cinnamon and enjoy!