As fall begins to roll around, pumpkin becomes ubiquitous. Cookies, cake, and drinks are suddenly plastered with marketing that can all but evokes the rich smell of pumpkin and cinnamon combined. Unfortunately, many of these concoctions come with a hefty sugar, calorie, and carbohydrate tag, making them less than ideal for diabetics. With some creative substitutions and your own kitchen, however, you can hop on the pumpkin bandwagon guilt-free.

4 Guilt-Free Swaps

Most recipes call for pumpkin puree, and the brand you choose will play a significant role in how sweet or overwhelming the item in question is for your body. When searching for a pumpkin puree, look for whole, real ingredients, without added sugars and preservatives.

#1. Homemade Pumpkin Spice Latte

A pumpkin spice latte can be made using items you may already have in your kitchen. Using a stovetop espresso maker, you can create espresso, warm and whip milk, and add either some pumpkin puree or low-sugar pumpkin flavoring. To substitute some of the fats and sugars found in cow’s milk, you can try using coconut or soymilk, and double up on the cinnamon for added flavor.

#2. Homemade Pumpkin Pie

Pumpkin pie purchased from the local supermarket is likely to be full of added sugars and preservatives, both from the crust and the filling. Make your own crust using higher-protein flour, such as coconut flour (coconut flour requires a lot of eggs or vegan eggs to cook), and use only whole-food pumpkin purees, sweetened with natural sugars and not over done.

#3. Pumpkin Bread From Scratch

Again, pumpkin bread packaged from a local store is likely to be full of flavors, preservatives, added sugar, and even artificial coloring. Avoid all of these pitfalls by making your own. You can use whole-wheat flour in place of standard white flour, or you can substitute grain-based flour for coconut or arrowroot flour. Finally, you can adjust the amount of sugar in your bread, to create a more delicate taste rather than an overtly sweet flavor.

#4. Pumpkin Cookies

Pumpkin cookies are a great way to get your pumpkin fix in via a small portion size—as long as you’re careful to only eat one or two at a time. Made with whole grains, less sugar, and more spices, pumpkin cookies can provide a wonderful source of fall flavors without a massive amount of sugar. Amping up the cinnamon can also help with your blood sugar control.

Autumn is a season for indulging in rich, pumpkin-flavored treats, but that doesn’t mean you have to choose between eating healthy and enjoying a treat. Making your own pumpkin dishes will keep carbs and sugar low, and creating those dishes with healthy, whole ingredients will give you nutrients in the midst of your indulgence.