Surprising Health Benefits of Pumpkin Spice

blood sugar cinnamon fall pumpkin pumpkin spice

Woman holding two small pumpkins up to cover her eyes

Fall is in the air and it is time for all things pumpkin. As you get ready to bake your favorite pumpkin dishes you may be reaching for the pumpkin spice. Did you know pumpkin spice offers some surprising health benefits?

Beautiful slice of pumpkin pie

Pumpkin spice is a blend of cinnamon, nutmeg, ginger, cloves and allspice. These spices offer some very interesting health benefits and can be great additions to a healthy lifestyle.

Pumpkin Spice Benefits

Cinnamon – This spice, which comes from the bark of the cinnamon tree, offers a lot of flavor and is very popular. It is filled with antioxidants to help protect the body from damaging free radicals.

Cinnamon is anti-inflammatory and especially good for people with high blood sugar in two ways. First, it adds a sweet taste to food without the extra sugar. Second, it can lower blood sugar levels in people with type 2 diabetes.

Cinnamon also provides benefits for the heart by reducing high blood cholesterol and triglyceride levels. These benefits once again affect those with diabetes who are at greater risk for developing heart disease.

cinnamon sticks

Ginger – Ginger is a calming spice and it is commonly used to treat stomach upset, diarrhea, and nausea. Ginger has also been linked to assisting brain function, possibly helping prevent Alzheimer ’s disease. It can also help prevent infections and lower blood sugar, which in turn reduces the risk of heart disease.

Nutmeg – The fiber content in nutmeg helps promote healthy digestion. It is used to clean toxins out of the kidneys and liver. Some think nutmeg offers pain relief as well and use it to assist with pain from strains, injuries, and arthritis.

Nutmeg is linked to brain function and may help prevent Alzheimer’s and dementia. It regulates blood pressure, treats bad breath, and is used to assist with insomnia. The magnesium in nutmeg encourages sleep and relaxation.

Spices lined up in a row on the counter

Cloves – Filled with antioxidants, including vitamin C, cloves protect the body from free radicals. They assist with oral health by keeping bacteria under control. Cloves have also been shown to support good blood sugar levels as well as bone and liver health.

Allspice – Due to its name, many people think allspice is many spices mixed together. Allspice is actually just one spice that comes from the dried fruit of the pimento tree. It offers anti-inflammatory benefits, lowers inflammation and reduces pain. Allspice boosts the immune system  with antibacterial and antioxidant elements and improves circulation by offering the copper and iron that red blood cells need.

Ready to make your own Pumpkin Spice?

Pumpkin Spice Recipe



  • 3 tbsp ground cinnamon
  • 2 tsp ground nutmeg
  • 2 tsp ground ginger
  • 1 1/2 tsp ground cloves
  • 1 ½ tsp. ground allspice

Mix and store in an airtight container

 pumpkin spice

Incorporating these spices into your diet...

  • Add some pumpkin spice or straight cinnamon to oatmeal or your favorite hot cereal. Drizzle on some honey, add your favorite milk, and enjoy!
  • Add pumpkin spice, or a different mix of the spices, to smoothies, applesauce, cookies, and breads.

yummy pumpkin baked goods

  • Mix ginger in stir-fries, smoothies, or tea. It can also be used to make homemade salad dressings.
  • Nutmeg works well in creamy sauces and cheesy dishes and is commonly added to apple or pumpkin pie and eggnog. It is frequently used in Indonesian soups and stews or Italian sausages and stuffed pastas.

pumpkin soup in a bowl

  • Clove can be used in marinades and meat rubs, as well as for flavoring hot drinks, like apple cider.
  • Allspice is commonly used for baking pies, cakes, muffins, and breads. It can also be added to spiced apple cider for a warm spicy drink.

pumpkin hot drink

  • Swedish meatballs commonly call for allspice, ginger, nutmeg, and cloves.
  • Try ENP’s liquid Blood Sugar Balance. It is formulated to aid circulation and digestion as well as to help lower elevated blood sugar levels. It also contains antioxidants to fight free radicals. Cinnamon is one of the many ingredients included that helps to promote healthy blood sugar levels.


As you are cooking with pumpkin spice this season, enjoy the knowledge you are receiving some surprising health benefits.  Happy Fall!

Fall arrangement of pumpkins 



5 Spices with Healthy Benefits. (n.d.). Retrieved November 9, 2020, from

Jessie Quinn More Articles August 29, 2. (2018, August 29). The Surprising Health Benefits of Pumpkin Spice. Retrieved from

Lichty, M. (2020, October 22). How to Make Pumpkin Pie Spice. Retrieved from  

MasterClass. (2020, November 08). What Is Nutmeg? Learn How to Cook With Nutmeg - 2020. Retrieved from

MasterClass. (2020, November 08). What Are Cloves? Culinary Uses of Cloves - 2020. Retrieved from

MasterClass. (2020, November 08). What Is Allspice? How to Cook With Allspice And Homemade Allspice Substitute Recipe - 2020. Retrieved from allspice in pumpkin desserts,our apple pie recipe here  


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