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How to Order a Healthier Pumpkin Spice Latte at Starbucks


We're in peak pumpkin szn, y'all.

The Pumpkin Spice Latte at Starbucks is at the center of pumpkin spice culture. It spawned a whole menu at the coffee chain that includes a pumpkin cheesecake muffin, pumpkin bread and the newer Pumpkin Cold Brew. We'll get into that cold brew later.

Treating yourself to a PSL every now and then isn't a huge deal. But if you regularly indulge in the seasonal drink, the high amount of calories, sugar and excess fat isn't the healthiest. I make tweaks when ordering cause I love sugar but it doesn't love me back. Here's how to order the PSL with some modifications so you don't gain the pumpkin pounds. Or get sugar headaches.

Size Does Matter

The easiest way to cut out sugar, calories and fat is to go smaller. A grande runs you at 380 calories. Make it a tall and you shave off 80 calories. Skipping the whipped cream is an option, too.

The Pumpkin Cold Brew is my go-to if I want a lighter pumpkin flavor. The cold brew is less sweet and topped with a frothy pumpkin spice creamer.

Hold the Sugar, Sugar

Kidding. Don't call your barista Sugar. Unless it's your friend and you're there to bug them for messed up drinks during their shift.

A grande PSL has 3 pumps of pumpkin sauce which holds 40 grams of sugar. Yikes. Just ask your barista to cut back on the number of pumps. They'll even do half a pump for you.

Milk Swap

If just ask for a PSL, they'll automatically make it with 2% milk. You can swap it out for skim milk to cut out some fat. For my fellow dairy-free queens, Starbucks offers almond and coconut milk. They're also rolling out oat milk to some locations so just ask.

Then again, the PSL only shows up once a year so treat yo'self guilt-free. But don't let me catch you drinking one AND wearing Uggs. That's too much.

Photo: Getty Images

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