Pumpkin power: Now’s the time to add this superfood to your diet
It’s now officially autumn, and that means fall fun like planning Halloween costumes, picking pumpkins to carve and enjoying pumpkin-flavored everything.
As more pumpkin-inspired products hit the market, be aware that they may not be as healthy as you think, even though they contain a superfood.
Pumpkin is a squash that is considered a superfood and contains antioxidants like beta-carotene (converted into vitamin A), and vitamin C, which both protect cells from damage.
“Vitamin A and C, which act as antioxidants to protect eye health, promote healthy skin cells, and boost our immune system,” says Alianna Anselmi, Registered Dietitian at the Allegheny Health Network (AHN) Comprehensive Weight Management Center. “Pumpkin is also high in fiber, which supports good digestion and blood sugar management. In addition to its vitamin and mineral content, pumpkin is low in calories, providing less than 50 calories per cup.”
Start fresh
Fresh pumpkin puree is made by roasting sugar pumpkins, which produce a more yellow-golden color. Fresh pumpkin puree requires extra time and effort and can be messy, but not much different than making a jack-o’-lantern. “Canned pumpkin puree can be produced from a blend of sweet pumpkins and squashes, like butternut, which are often steamed, producing a deep orange color,” says Anselmi. “Canned pumpkin is quick and convenient; all you have to do is open the can. If you decide to skip the hassle of pumpkin carving and use canned pumpkin puree, make sure you are getting the real deal: Look for cans that say ‘100% pure pumpkin’ on the label.”
One common mistake with pumpkin recipes (especially baking) is assuming pumpkin pie mix is the same as pumpkin puree. Pumpkin pie mix contains pumpkin, a variety of spices, sugar, and other additives/preservatives. Pumpkin puree contains just one ingredient: pumpkin.
While pumpkin is nutritional and the spices in a pumpkin spice blend (cinnamon, nutmeg, ginger and cloves) have been shown to have health benefits such as reducing inflammation and helping with digestion, many “pumpkin spice” flavored products don’t necessarily contain any real pumpkin or spices.
“I tell my patients they should not associate all the nutritional benefits of pumpkin with their venti Pumpkin Spice Latte or piece of pumpkin roll,” says Anselmi. “Unfortunately, lots of sugar and fat is added to these products, even if they use some amount of real pumpkin. Frequent intake of these types of highly processed food items can provide excessive amounts of calories with no nutritional value, causing weight gain and increased risk of chronic conditions such as diabetes.” For example, a 16-ounce pumpkin spice latte from a popular coffee retailer has 390 calories, 50 grams of sugar, 14 grams of fat, and none of the fiber offered when eating natural pumpkin.
Pour on the pumpkin
Looking to incorporate more pumpkin into your diet? It can be roasted, pureed into soup, or incorporated into muffins, breads or pancakes. If you’re using a whole pumpkin, don’t throw away the seeds.
“Pumpkin seeds are a good source of omega-3 fatty acids, which can help reduce inflammation, lower heart disease risk, improve mood stability, and enhance quality of sleep,” says Anselmi. “These seeds also contain high levels of zinc and magnesium, which can help keep your immune system and bones strong. Best of all, you can add them to just about any meal (sprinkle on salads, oatmeal or yogurt for a healthy crunch).” Or you can snack on the seeds alone for a healthy on-the-go treat.
It’s easy to add real, healthy, beneficial pumpkin into your meals and beverages at home. Anselmi recommends looking for pumpkin-flavored items that contain real pumpkin but low amounts of sugar and other highly processed ingredients such as pumpkin Greek yogurt, pumpkin bisque and pumpkin ravioli. She also recommends protein supplements to her patients and notes they come in pumpkin flavor.
“These are a great way to enjoy this seasonal flavor while getting 20 to 30 grams of protein,” says Anselmi. “The premixed shake is a great replacement for traditional coffee creamer which is often high in sugar and lacking in protein.”
Here are a few of Anselmi’s favorite pumpkin recipes:
Craving something sweet with nutritional benefits? https://kalejunkie.com/copycat-trader-joes-pumpkin-granola-bark/
Go beyond pie with savory, roasted pumpkin: https://www.allrecipes.com/recipe/281985/balsamic-roasted-pumpkin-with-goat-cheese/
Pumpkin bread in a pinch (this is Anselmi’s go-to recipe for something quick to bring to any fall gathering): https://tasty.co/recipe/2-ingredient-pumpkin-bread/.