5 Diabetes-Friendly Pumpkin Spice Products to Try This Fall

There is a chill in the air … it’s getting darker out earlier … you know what this means! It is time for all things pumpkin spice! Thankfully, many great companies are out there offering us delicious and healthy options that can put us in the festive fall mood.

Pumpkin spice is a seasonal blend of cinnamon, nutmeg, ginger, and cloves — the spices you use in pumpkin pie. It’s actually some pretty healthy stuff, containing anti-inflammatory properties and immune-boosting vitamins and minerals. But it’s not good for anyone, especially those of us with diabetes, when it’s sprinkled into drinks and junk foods with a ton of added sugar or refined starches.

Here are my top five picks of pumpkin spice products that hit the mark on both taste and nutrition.

courtesy of Enlightened

Enlightened Pumpkin Cheesecake

Enlightened describes this seasonal flavor as autumn in a pint, and this couldn’t be more true! You get right into the autumn vibe when you take a bite of this delicious combination of pumpkin spice and cheesecake. With only 6 grams (g) of net carbs and 140 calories per serving, this is an ice cream that people with diabetes can eat with zero guilt.

Pumpkin Pie Perfect Bar

Perfect Bar is the original refrigerated protein bar, and I wrote a positive review for them a few years back. This seasonal flavor is created with freshly ground peanut butter, wildflower honey, dried pumpkin, and fall spices — making this a very appropriate snack for the season. This is no granola bar; it’s almost like eating a slab of pumpkin spice cookie dough. This snack comes in a little higher at 21 g net carbs, but the bars are so rich and filling, with lots of healthy fat and protein, that I find myself taking half at a time to satiate my sweet tooth. 

RX Bar Pumpkin Spice

This seasonal product won’t last on shelves, so be sure to run to your local grocery store or order directly from the website. Made with the most natural ingredients — egg whites, dates, nuts, pumpkin, cinnamon, and cloves, this is another hearty and great-tasting bar with the perfect amount of fall flavor. It packs in 12 g of protein and contains 20 g of carbs.

Thin Slim Foods Pumpkin Spice Squares

Would you believe me if I told you that there is a pumpkin spice pastry out there that contains only 2 g net carbs and only 40 calories? This delicious doughy treat from Thin Slim Foods is perfect if you want a little sweetness but are trying to keep your blood sugar (and waistline) under tight control. Pair this with a pumpkin-flavored coffee to start your chilly fall mornings off right!

courtesy of Maxine’s Heavenly

Maxine’s Heavenly Pumpkin Pecan Spice Cookies

This brand is starting to pop up in more stores nationally, but if you can’t find one by you, be sure to order these off the website. Soft and chewy, yet with a crunch from pecans, this is a delicious cookie that can be enjoyed at any time of day. This seasonal offering comes in at only 100 calories and 12 g net carbs per serving, a fall treat that won’t mess with your diabetes management.


If you are thirsty, be sure to check out one of our most popular articles ever, Diabetes-Friendly Starbucks Drinks, which we update every fall with the best hot and cold beverages so you can get in your pumpkin spice fix.

The summer may be over, but these delicious and healthy pumpkin spice products will be sure to make the fall a little more bearable!




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