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This Healthier Homemade Pumpkin Spice Latte Is Actually Delicious

Less of the added sugar, all of the seasonal delight.

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Now that summer is officially over, we're all peeling that last tab off of our Pumpkin Spice Latte advent calendars.

At BuzzFeed Health, we love a seasonal coffee drink as much as the next person. But we couldn't help but notice that the #PSL packs a not insignificant amount of added sugar.

A tall PSL made with whole milk and no whipped cream has 37g of sugar.

Now some of that sugar is from the naturally-occurring sugar in whole milk. For example, a tall whole milk latte made from Starbucks has 13g of sugar. Since a latte is an unsweetened and unflavored version of a PSL, it makes sense to assume that a PSL of the same size has 13g of natural sugar.

Which means that a tall PSL has 24g of added sugar.

(We checked our nutrition math with registered dietitian Abby Langer of Abby Langer Nutrition.)


This means that a PSL has the same amount of added sugar as a Hershey Bar.

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The American Heart Association recommends limiting your daily added sugar consumption to 24-36g per day.

This means that just one (tall, no whip) PSL puts you right at your minimum recommended daily intake of added sugar.

But if you're interested in a less sugary (just as delicious) version, we have just the thing.

BuzzFeed Food editor Christine Byrne has developed the ultimate recipe for a healthier PSL. Bonus: It's cheaper, too!

It has about a third less added sugar (13.25g total) and it's made with brewed coffee (as opposed to espresso), which means it's easy to make at home.

And it's still a delicious, cozy, seasonal drink that's perfect for crisp fall mornings. Or warm and still-humid fall afternoons. Whichever.

And here's the full recipe:


• 8 ounces (1 cup) hot coffee

• 1 tablespoon pumpkin puree

• 2 teaspoons maple syrup

• 1/2 teaspoon pumpkin spice

• 2 ounces (1/4 cup) whole milk


Pour the coffee into a 12-ounce mug, then add the pumpkin puree. Stir until it's dissolved and totally mixed in. Add the maple syrup and the pumpkin spice and stir. Pour the milk into a small, heatproof mug or bowl and heat in the microwave until steaming (or, heat it in a small pan on the stove).

If you're feeling fancy, you can use a milk frother (like this $7 one) to make a super legit, foamy drink, but it's isn't essential.

Pour the milk into the coffee and serve with a little more pumpkin spice sprinkled on top!


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