Do you like PSL?Exchange of nutritionist approvals for your favorite autumn treat

When the weather gets chilly and you feel autumn, Pumpkin spice latte (PSL) Starbucks or Caramel apple It can bring comfort and nostalgia. But these fall classics, like many others, Added sugar..

The· American Heart Association It is recommended that women add less than 6 teaspoons of sugar per day and men add less than 9 teaspoons. Consistent dieting beyond this recommended limit is associated with many health conditions, including type 2 diabetes, heart disease, and mood disorders.Try these to get into the sugar habit while enjoying the taste of autumn Healthier options..

1. Replace the pumpkin spice latte with a healthier pumpkin latte

Los Angeles-based performance diets Cynthiasus, MPH, RD, and CSSD offer healthier PSL recipes. In a low heat pan, combine 2 tablespoons of canned pumpkin, 1/2 teaspoon of pumpkin pie spice, and a pinch of the sea. Stir salt, 1 teaspoon of pure vanilla extract and 1/2 cup of unsweetened almond milk for about 3 minutes until warm and fragrant. Transfer the pumpkin mixture to a blender and add 1/2 cup of warm freshly brewed coffee, 2 teaspoons of maple syrup and 1 tablespoon of unsweetened almond butter. Blend until foaming.

According to nutritional information Starbucks website, Grande PSL has more sugar than coffee. Traditional latte contains 18 grams of natural sugar from milk, but PSL contains 50 grams of sugar, so if you have the same amount of milk, you have 32 grams of sugar, or 8 teaspoons will be added. A healthier version of Sass has 2 teaspoons, which allows you to enter a much healthier additional sugar zone.

Relation: The average American eats 22 teaspoons of sugar daily and hides in unsweetened food.

2. Replace the pumpkin bread slices with pumpkin overnight oats.

You can make healthier pumpkin bread by replacing whole grains with white flour. You can probably lower the sugar too. But an easy way to get the flavor you want for a morning meal or snack at any time is 1/2 cup of each oat and unsweetened almond milk with 2 tablespoons of puree pumpkin, 1 teaspoon of chia seeds, 1 teaspoon of Combine with pumpkin pie spice to make almonds overnight, mix well with a teaspoon of maple syrup and cover overnight. When you’re ready to eat oats, enjoy chilling or warming them in the microwave. You can also add chopped walnuts and pecans.

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The serving has a lot of pumpkin-like flavor, but with 1 teaspoon of sugar (not about 10 teaspoons on an average slice of pumpkin bread) with vitamin A to support a day’s immunity. Packed with 7 grams of fiber to keep you full.

3. Exchange apple cider donuts for cinnamon sugar snack balls

Although they are common on farmers markets, apple cider donuts do not deserve a typical farmer’s market fare health halo. They pack about 20 grams, or about 5 teaspoons of additional sugar. Replacing the donuts with cinnamon sugar snack balls will give a similar flavor with a snack of healthy ingredients and a teaspoon of sugar.

Here’s how to make it. In a blender, blend 1/4 cup oats until floury. Then add 2 tablespoons of almond butter, 1/2 teaspoon of maple syrup, 1/4 teaspoon of cinnamon and vanilla extract. Blend until a brittle dough is formed. Pour the mixture into a bowl and mix with a tablespoon of warm water. Use a melon baller or a small cookie scoop to scoop the mixture onto a plate or tray lined with parchment paper. Then roll the bowls one by one with a mixture of 1 teaspoon sugar and 1/2 teaspoon cinnamon. The sweet coating hits your taste buds first and tricks them into making them think they are sweeter than them. The mixture will be about 2 servings.

4. Replace the caramel apple with an apple spread on a caramel-like spread.

Apples are themselves healthy snacks containing over 4 grams of fiber, including types that nourish beneficial bacteria in the intestines. Apples also contain a class of antioxidants that promote a healthy heart and vascular system. However, coating them with a thick layer of sweet caramel, while tasty, counters the health of eating apples. Combine 5 dates with 1 tablespoon of hot water and 1 teaspoon of peanut butter for the same caramel-like atmosphere. Blend into a bowl using a soaking blender (or regular blender) and gradually add hot water as needed. When the mixture is smooth, cut the apples into quarters and spread the mixture over slices of apples. Enjoy it as it is, or push in toppings such as chopped nuts or unsweetened coconut flakes. It’s wide enough to hold a couple of apples.

Relation: Here’s how to enjoy all the cold-season treats without wasting your meal.

5. Exchange caramel popcorn for popcorn trail mix

Unscented popcorn is a snack rich in antioxidants. Popcorn is airy, so it’s a lighter choice than many other calica snacks like chips. However, caramel coatings are detrimental to popcorn health, and some brands have more sugar than popcorn, 41/2 teaspoon per 2/3 cup. And who wants to eat less than a cup? You can exchange this sweet formula for a popcorn trail mix made from 2 cups of popcorn, 1 tablespoon of peanuts and 2 teaspoons of white chocolate chips. Due to its protein and fiber content, this snack provides a stable energy and the chips are dispersed, giving each bite a sweetness without overdoing sugar. Contains 1 1/2 teaspoon of sugar from chocolate chips.

6. Replace maple sugar candies with candied nuts

Instead of knocking down 10 teaspoons of pure sugar, choose candied nuts instead. Fiber, protein, and fat in nuts slow the absorption of sugar and provide more energy. In addition, toasting nuts gives them a sweet flavor, so you only need to add a small amount of sugar. In this case, 1 teaspoon. Heat 2 teaspoons of coconut oil in a small frying pan over medium heat and add 1/2 cup of walnuts, 2 teaspoons of maple syrup and 1/4 teaspoon of cinnamon. Stir to coat the nuts and continue to stir frequently for about 5 minutes. Please chill and enjoy. You get 2 servings from this recipe, so double it if you want more.