What Your Cardiologist Wants You To Know About Pumpkin Spice Lattes
November 24, 2025
Just like colorful leaves and cooler temperatures, pumpkin spice lattes (PSL) are a calling card of fall. However, overindulging in your favorite seasonal drink can lead to health issues.
“Regular consumption of pumpkin spice lattes, which are typically high in added sugars and calories, can contribute to weight gain, increased risk of diabetes, and adverse cardiovascular outcomes over time,” says Sheila Sahni, M.D., an interventional cardiologist at JFK University Medical Center and Raritan Bay Medical Center.
If pumpkin spice lattes are your go-to drink, have no fear. Our cardiologist breaks down the benefits and health risks associated with PSLs and how you can enjoy the fall classic without jeopardizing your health.
Does Real Pumpkin Make Your Latte Healthy?
Pumpkins offer many health benefits. They’re rich in nutrients, including vitamins A, C, and E, as well as potassium. Pumpkins also contain antioxidant and anti-inflammatory properties and may offer some cardiovascular benefits. While many places advertise that real pumpkin is used in their PSLs, Dr. Sahni says that it’s not enough to make the drinks heart-healthy.
“The amount of pumpkin used in lattes is usually quite small, and there’s a lot of sugar in the syrup and whipped cream. The combination creates a drink that, while it tastes good, has no real cardiovascular benefits,” says Dr. Sahni.
Milk Matters
When it comes to choosing a milk base for your latte, the options may seem endless. There are traditional whole and skim milk options, along with plant-based alternatives like soy, almond, oat, and coconut milk. Dr. Sahni says the milk you choose can make a difference.
“Low-fat dairy (1% or skim) and unsweetened, fortified plant-based milks (such as soy or almond) are generally preferred for heart health due to their lower saturated fat content. The American Heart Association recommends replacing full-fat dairy and tropical oils (including coconut milk) with unsaturated fats to reduce cardiovascular risk,” she says.
Try Making Your PSL at Home
If you’re looking for a healthier PSL, try making them at home. This gives you the chance to add or substitute heart-healthy alternatives for the sugary and less healthy ingredients. For example, most PSLs include pumpkin syrup, which contains a high amount of sugar. Instead of syrup, use a few teaspoons of canned or pureed pumpkin.
You can also include heart-healthy warming spices such as ginger, cinnamon and nutmeg. While these spices promote circulation and heart health, Dr. Sahni warns that you shouldn’t rely on your drink to reduce your risk of heart disease. “Most evidence comes from studies using supplemental doses rather than culinary amounts, and long-term effects remain uncertain,” she explains.
Moderation is Key
Regardless of how healthy you try to make your PSL, the fact is that it will likely be high in calories and sugar. While Dr. Sahni says she wouldn’t suggest drinking a PSL daily, having one once in a while isn’t going to wreak havoc on your heart health.
She recommends ordering a small rather than a large and forgoing whipped toppings to reduce the amount of sugar. Another option is to ask for fewer pumps of pumpkin syrup.
Next Steps & Resources
- Meet our experts: Sheila Sahni, M.D.
- To make an appointment with Dr. Sahni, call 800-822-8905 or find a cardiologist near you here.
- Learn more about heart care at Hackensack Meridian Health.
The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.
