CLEVELAND – Pumpkins are fun at Halloween — but did you know they’re good for you too?
Beth Czerwony, RD, a registered dietitian at Cleveland Clinic, said pumpkin is a superfood that is low-fat, low-calorie, and packed with plenty of nutrients.
“It’s going to have more fiber, it’s going slowdown that rate of digestion, so it’s going to keep you fuller longer,” she said. “It’s also going to stabilize the blood sugars because when we have fluctuations in our blood sugars that’s what causes those hunger cues to occur.”
Pumpkin is rich in potassium, which research suggests may help decrease blood pressure.
In addition, pumpkin contains antioxidants, like vitamin C, which help promote healthy skin.
Speaking of skin, the orange skin of a pumpkin contains beta-carotene and when eaten, the body converts it to vitamin A.
Vitamin A has anti-inflammatory properties and enhances eye and immune health.
So, how do you carve out ways to add more pumpkin to your diet?
Czerwony recommends using canned pumpkin in breads, pancakes, or your favorite sauce.
You can even puree pumpkin into hummus or grill it up as a side dish.
And don’t forget to use the seeds.
“They’re going to have extra protein in them. They’re going to have potassium. They’re going to have those extra vitamins just like the actual flesh itself,” she said. “And what a great way to get extra fiber and how fun. Put in hot cereals, just have it as a snack itself.”
Czerwony said pumpkin seeds are high in zinc and vitamin E both nutrients have been shown to be beneficial for people with diabetes.
FAQs
Pumpkin is rich in potassium, which research suggests may help decrease blood pressure. In addition, pumpkin contains antioxidants, like vitamin C, which help promote healthy skin. Speaking of skin, the orange skin of a pumpkin contains beta-carotene and when eaten, the body converts it to vitamin A.
Is a pumpkin a superfood to humans? ›
Pumpkins are a superfood because they're high in many nutrients essential for a well-functioning body, including: fiber, carotenoids, potassium, vitamins A, E, and C, omega-3 fatty acids, zinc, selenium, iron, magnesium, and beta-carotene.
How healthy is canned pumpkin? ›
Like all fruits, pumpkin is a good source of fiber. Canned pumpkin contains 7 grams of fiber per one-cup serving. Fiber is beneficial for removing cholesterol from the body, keeping blood sugars from spiking and helping regulate bowel habits. In addition, fiber also helps us to feel fuller longer.
What does pumpkin do for your body? ›
The Bottom Line
Rich in vitamins, minerals and antioxidants, pumpkin is incredibly healthy. What's more, its low calorie content makes it a weight-loss-friendly food. Its nutrients and antioxidants may boost your immune system, protect your eyesight, lower your risk of certain cancers and promote heart and skin health.
What is the healthiest way to eat pumpkin? ›
There are many ways to enjoy pumpkin. For the healthiest versions, try using it in savory dishes like soup or as a roasted vegetable.
What does pumpkin do to your brain? ›
Both pumpkin and pumpkin seeds are rich in fiber, and fiber promotes good brain health. A high-fiber diet has been shown to lead to a healthy gut, which leads to positive brain health.
Can you eat pumpkin every day? ›
It is safe and healthy to eat pumpkin every day, but Campbell suggests sticking to only one serving per day—about half a cup of canned pumpkin and one cup of raw pumpkin – for a couple reasons. “Although pumpkins are great for you, they do contain a good amount of fiber,” says Menshulam.
Why do bodybuilders eat canned pumpkin? ›
Potassium. Potassium is essential for electrolyte balance and supports muscle function. Pumpkin also contains this vital mineral, helping keep your muscles in top shape.
Is canned pumpkin good for the gut? ›
Pumpkin is rich in fiber and contains prebiotics, which can help improve digestive system health and bowel movement. It may help relieve constipation and diarrhea in some people. However, if constipation or diarrhea persists, a person should consult a doctor.
Is 100% canned pumpkin really pumpkin? ›
What Is In Canned Pumpkin? You may have heard that canned pumpkin is actually made of squash. That is both true and untrue. Libby's, the quintessential canned pumpkin brand, uses a proprietary strain of the Dickinson pumpkin variety in their product, which is also often called a Dickinson squash.
Pumpkin detox can be seen as a short-term solution to achieve goals such as cleansing the body, balancing the digestive system and losing weight. Therefore, it can often be repeated several times to achieve a specific goal.
Is pumpkin better for you than potato? ›
For every 100 grams, there are 86 calories in potatoes and 76 in sweet potato. On the other hand, pumpkin is part of the squash family, and while it has more calories than, say, a green vegetable, there are only 20 calories in 100 grams of pumpkin.
Is pumpkin a carb or protein? ›
Pumpkin is a starchy vegetable, providing carbohydrate and the energy needed to fuel our body. As pumpkin is also rich in fibre, it keeps you feeling full for longer and reduces your urge to snack between meals.
Is pumpkin healthier than sweet potato? ›
However, if you place the two in a side-by-side comparison, sweet potato generally outpaces pumpkin in its nutritional makeup from vitamin A to fiber to protein. While pumpkin is a light, low sugar option, sweet potatoes do more heavy lifting and will ultimately feed your body more essential nutrients.
Is canned pumpkin as healthy as fresh? ›
Fresh foods generally have a higher nutrient content than do cooked or canned foods. But in this case, both fresh pumpkin and canned pumpkin are packed with nutrients, such as potassium, vitamin A and iron. If you want to use fresh pumpkin, look for pumpkins without blemishes that are firm and heavy for their size.
Is pumpkin good for high blood pressure? ›
Pumpkins contain potassium, which is known to help control cholesterol and blood pressure levels. Potassium works to counteract the effect that sodium has on an individual's blood pressure. The magnesium in pumpkins has also been found to prevent high blood pressure by helping the blood vessels relax.
Is it true that you can eat a whole pumpkin? ›
An intriguing article by The Zero-Waste Chef alerted me to the fact that sugar pie pumpkins can be eaten in their entirety – well, mostly, aside from the stem. As part of her ongoing mission to minimize waste and teach others how to do it, the Chef embraces “nose-to-tail” cooking.
Why is pumpkin good for your gut? ›
Pumpkins pack a healthy dose of fiber, which is proven to support digestive health, regulate blood sugar and reduce the risk of heart disease. Basically, the more fiber, the better. And to that end, pumpkin is an obvious choice.
Is pumpkin good for the liver? ›
You can also support liver function by including pumpkin and other antioxidant-rich foods in your diet. These antioxidants help your liver break down fats, proteins, and carbohydrates — and filter harmful substances out of your bloodstream.
Can you eat everything in a pumpkin? ›
Which part of the pumpkin can I eat? You can eat all of the pumpkin - except for its stalk. Whether you can eat the skin or not depends on the variety. Smaller varieties such as onion squash have deliciously edible skin, the skin of larger varieties may be too tough to eat or less than appealing.