Pumpkin Spice Can Actually Help You Lose Weight—How To Add It to Your Fall Weight Loss Plan
Find out what the seasoning has in common with weight-loss drugs Wegovy and Zepbound
One of the best things about fall is, well, pumpkin-spiced everything. Lattes, pancakes, muffins, pie, protein shakes, even hummus and soup…we can’t get enough. And that was before we heard this: All five traditional components of pumpkin spice—cinnamon, ginger, nutmeg, clove and allspice—can help speed weight loss. In fact, in part due to anti-inflammatory properties, “they improve overall health and do things like increase feelings of fullness, boost metabolism and burn fat,” reveals Spice Up, Slim Down author Melina Jampolis, MD.
The effect is surprisingly powerful. Not only can adding cozy spices boost any diet from keto to plant-based, but in one informal test, readers used pumpkin spice to lose weight without dieting. Keep reading for all the delicious details.
How pumpkin spice ingredients boost weight loss
Autumn’s signature seasoning is a combination of spices traditionally used in pumpkin pie. Different blends may vary a bit, but the key ingredients are cinnamon, ginger, nutmeg, cloves and allspice. They’re warm and tingly on our tongues, and every single one can help melt fat.
Woman's World Answers
Here are highlights of what scientists know about the weight loss perks and health benefits of pumpkin spices so far.
Cinnamon curbs calorie intake
Foods with cinnamon boast six times more polyphenol antioxidants than their unspiced counterparts, per a University of Scranton study. And polyphenols improve levels of blood sugar and the belly-fattening hormone insulin so much, they’re better than some diabetes drugs.
Polyphenols also interfere with digestion and “prevent some calories from being absorbed,” says Scranton’s Joe Vinson, PhD. So cinnamon compounds mean some calories you consume won’t “count.” No wonder a British study found that daily cinnamon significantly increased weight loss.
Ginger targets belly fat
In one study, a daily teaspoon of ginger lowered high blood sugar by 20 mg/dl in 12 weeks. And as blood sugar normalizes, it helps bring down levels of the belly-fattening hormone insulin. How powerful is the effect? A 2019 trial published in Food Science and Biotechnology found that consuming ginger daily helped obese participants lose nearly an extra half inch from their waists compared to a placebo.
On top of that, ginger stimulates the release of happiness hormones, “which increase wellbeing and reduce the desire to overeat for comfort,” explains Healing Spices author Bharat B. Aggarwal, PhD.
Cloves block weight gain
The dried buds of an evergreen tree, cloves provide what experts call a “sugar safety net,” inhibiting inflammation and other fattening effects of sweets and foods with added sugar. Evidence was also published in the journal Food & Function showing that cloves help block enzymes we need to store new fat—so they actively prevent weight gain when we go overboard.
Nutmeg boosts fat burn
In a preliminary study of high-fat diets, nutmeg’s active ingredients led to “lower body weight and cholesterol levels,” says Dr. Jampolis. How? Nutmeg compounds shift body chemistry in a way that speeds fat breakdown and turns more fat to fuel, which supports healthy weight management.
Allspice fights hunger
Allspice, also known as Jamaican pepper, is made by grinding the dried berries of a Caribbean evergreen tree. And it may help prevent you from overeating and gaining weight. A study in the journal Frontiers in Pharmacology found allspice compounds help increase levels of GLP-1, the same hunger-killing hormone targeted by popular weight-loss drugs like Wegovy and Zepbound.
How to use pumpkin spice for weight loss
The easiest way to get the weight-loss benefits of pumpkin spice is to start sneaking it into things you already eat and drink, like smoothies, oatmeal, stir-fries and casseroles. University of Colorado spice researcher John C. Peters, PhD, suggests aiming for at least 1 tsp. of pumpkin spice daily (or any herbs/spices you enjoy). “There is no downside,” he says, “and no limit on how much you can add or how much you can benefit.”
You don’t even have to worry about eating healthier if you don’t want to. “I just started with one teaspoon of spice in my coffee every morning,” shares former yo-yo dieter Nagina Abdullah, who read about the idea on the Internet. “At the time, I was feeling too crummy to handle anything else. I swear I could feel a difference in my metabolism right away. And it reduced my hunger and cravings, so I began eating better with no stress.” Continuing to add spice and take small steps, she was soon 40 pounds lighter and is now a weight-loss coach helping other women—including her 30-pound-slimmer mom—shed thousands of pounds. “Spices really work!” she says.
Pumpkin spice for weight loss success story: Susan lost 85 lbs
By the time Susan Davis retired, “I was always tired, had high blood pressure, acid reflux and sore joints. I couldn’t do the things I wanted to,” recalls the Arkansas great-grandmother, 68.
With her doctor’s blessing, she tried the relaxed plan in the bestseller Dirty Lazy Keto. “It allows for wiggle room—and lots of pumpkin spice.” Soon adding pumpkin spice to lattes, keto waffles, bar cookies and buttery air-fried tortilla strips, “it made me feel good because you get a nice treat and you get healthy.”
Susan says she lost size after size, eventually dropping 85 pounds and dramatically improving her health. She’s now able to eat more carbs and stay lean. Bonus: “This is by far the cheapest diet I’ve tried that actually works!”
How to make pumpkin pie spice
You can find pre-mixed versions of pumpkin spice (aka pumpkin pie spice) almost anywhere, but you can also make it yourself, tweaking to your liking. Just combine these ingredients:
- 3 Tbs. ground cinnamon
- 2 tsp. ginger
- 2 tsp. nutmeg
- 1 tsp. ground allspice
- 1 tsp. ground cloves
If you have everything on your spice rack except allspice, you can best mimic the spice’s complex flavor by blending ½ tsp. cinnamon, ¼ tsp. nutmeg and ¼ tsp. ground cloves.
DIY pumpkin spice latte recipe
To whip up your own slimming pumpkin spice drink, try this easy recipe.
Ingredients:
- 1 cup any type of milk
- ¼ cup strong coffee
- 1 Tbs. pumpkin puree,
- 1 tsp. pumpkin pie spice
- vanilla and sweetener to taste
Directions: In a microwave or on the stovetop, heat all ingredients until hot but not boiling. Using a milk frother or whisk, whisk until frothy. Garnish and enjoy.
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