Nutrition Showdown: Homemade Pumpkin Spice Mocha vs. Chain Pumpkin Spice Lattes

Want a new way to enjoy coffee and pumpkin spice? We have a recipe so nutritious it can serve as a complete breakfast with healthy fats, fiber, protein, and antioxidants. And, it’s delicious, too.  Try our Homemade Pumpkin Spice Mocha today.

Here’s how to make it, what it offers, and why you should avoid commercial pumpkin spice lattes and mochas like your health depends on it.

Homemade Pumpkin Spice Mocha


  1. Stovetop: In a small saucepan over medium-low heat, 1/2 cup water, add the pumpkin puree, Keto Zone Shake, Keto Zone MCT Oil Powder, Keto Zone Hydrolyzed Collagen, and homemade pumpkin spice. Heat and stir until melted and combined to form a syrup, about 1-2 minutes.
  2. Microwave: Combine all ingredients in a large microwavable mug. Stir well. Heat on high in 30-second intervals, and stirring in between, until melted and combined to form a syrup. Typically, it will take 1.5-2 minutes, or 3-4 intervals of heating and stirring.
  3. Add coffee and heated milk to syrup. Stir very well or place in a blender to combine and froth. Of note: when blending hot liquids in a blender, make sure to allow the steam to vent while blending by opening lid slightly. Blend with care at low speed. Make sure to not allow the hot liquid to explode out of the blender.

Nutrition Info: 292 calories, 16 grams fat, 8 grams net carbs (14 grams carbs, 6 grams sugars – naturally occurring, 6 grams fiber), 28 grams protein

Health Benefits of our Homemade Pumpkin Spice Mocha

Our homemade pumpkin spice mocha is a delicious, ultra-healthy way to start your day. In fact, with each cup, you’ll receive all the health benefits of Keto Zone Shakes, MCT Oil Powder, Collagen, and the real spices in pumpkin spice. Together, the benefits include:

Anti-Inflammatory Action & Ketones from Healthy Fats:

There are many benefits of including enough healthy fats in your diet.  They include:

  1. Having the right nutrients to get into ketosis. Although your body will enter ketosis anytime you consume very little carbohydrates, it will do so more efficiently when adequate fats are present in the diet.
  2. Weight loss without hunger. Fats help you feel full and satisfied, even when losing weight (1).
  3. More abdominal fat loss. When carbohydrates are replaced with fats, people lose more abdominal fat. This is great news since abdominal fat is associated with heart disease and other chronic conditions (23).
  4. Improved health once in ketosis. Ketosis provides many health benefits including improved cholesterol ratios, reduced dangerous triglycerides, optimal blood sugars and insulin, improved brain and eye health, and reduced inflammation.
  5. Ketones that act as brain fuel. Not only does high-fat, Keto Zone eating provide brain fuel that improves focus and clarity, it also has neuroprotective properties (4).
  6. MCT oil is one of the best fats for ketosis. It is quickly digested, used for ketones, and provides many health benefits.
  7. Avocado fats from the Keto Zone Shake promote health in many ways, including fighting cancer cells, fighting metabolic syndrome, improving heart health, and more.

Whole Food Fibers for Whole-Body Health and Digestion

Most adults don’t get enough fiber. If you are in the Keto Zone, you especially have to go out of your way to get enough fiber without carbohydrates. Luckily, the Keto Zone shake contains dietary fiber that is associated with digestive health, optimal cholesterol levels, improved blood glucose, and weight loss.

In fact, the Keto Zone Shakes pack in 4 grams of fiber per serving! These grams come from sweet potato fiber, broccoli powder, and chicory root, a fructooligosaccharide (FOS). Fructooligosaccharides provide amazing nourishment for the healthy bacteria in the gut, keeping the whole body healthy (567).

Protein for Cellular Repair and Tissue Health

The Keto Zone shake contains one of the most bioavailable protein there is: whey protein. In addition, collagen is incredible healthful for your skin, hair, nails, and tissues.

Overall, proteins do a lot in the body. They help your muscles rebuild after stressing your muscles, support immune function, support hormone balance, and help you feel full even with fewer calories.

To learn more about the benefits of collagen, read this post.

Antioxidants to Fight Oxidative Damage

We all encounter oxidative damage on the cellular level. Every day that you live, different biochemical reactions occur in your body. These reactions are necessary for life, but they can also produce free radicals. In addition, environmental and dietary toxins, unhealthy foods, and more can contribute to free radical build-up called oxidative stress.

One of the most dangerous things about free radicals is that they can oxidize cholesterol, allowing it to enter artery walls and form plaques. Thankfully, antioxidants neutralize free radicals and render them harmless.

In much the same way, anti-inflammatories reduce chronic inflammation in the body, which can lead to many chronic diseases including heart disease, metabolic syndrome, diabetes, cognitive decline, and more(8).

Our homemade mocha contains antioxidants from:

  • Cocao
  • Cinnamon
  • Ginger
  • Cloves
  • Nutmeg
  • Avocado powder

Harmful Ingredients in Other Pumpkin Spice Lattes and Mochas

Of course, you could just buy a pumpkin spice latte or mocha from a coffee shop or fast-food restaurant. How different could it be?

Buyer beware! Most commercial pumpkin spice lattes and mochas are short on pumpkin, real spices, healthy fats, and protein. But, they are high in sugar.

In fact, check out the grams of sugar in these popular choices. Their sugar is 100% added sugar. Ours is 6 grams of naturally-occurring sugar.

  • Starbucks Pumpkin Spice Latte (tall): 39 grams of sugar)
  • Dunkin Donuts Pumpkin Spice Latte (small): 36 grams of sugar
  • McDonald’s Pumpkin Spice Latte (small): 39 grams of sugar

Or, looking at your nearest grocer?

  • The Starbucks Pumpin Spice Latte Espresso Beverage (1 bottle): 42 grams of sugar

Why is the Sugar in a Latte or Mocha Especially Harmful?

Sugar is harmful at any time of the day, in combination with any foods. Not only can overeating sugar cause elevated blood glucose, insulin resistance, weight gain, inflammation, and high triglycerides, it’s now linked to elevated breast cancer risk (9).

But, when you mix it with caffeine, it’s especially dangerous.  In fact, there is growing evidence that caffeine may interfere with insulin release and result in related metabolic issues when mixed with sugar. It makes the sugar spike more intense. (10, 11, 12).

And, that’s not all.

Sugar in liquid form makes its way especially quickly through the digestive tract, having a strong impact on blood sugars. For those with pre-diabetes or type 2 diabetes, blood sugars are often high in the mornings. A morning caffeine and sugar latte can spell disaster.

Bottom Line

While commercially-prepared pumpkin spice coffee drinks may be tempting, they can wreak havoc on your blood sugars and health. Instead, try our Homemade Pumpkin Spice Mocha. Not only is it low in sugar, but its ingredients also offer health benefits that surpass even most “healthy breakfasts.”

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