FOOD
The Power of Pumpkin:
Nutritional benefits and delicious ways to enjoy TEXT: OPTIMIST DAILY
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IMAGE: ARTEM OLESHKO/SHUTTERSTOCK.COM
s the autumn leaves turn gold and crimson, pumpkin season approaches, which means it’s time to indulge in all things pumpkin spice. Pumpkin takes center stage in everything from lattes to desserts. But did you know that, aside from its delicious taste, pumpkin has a slew of wonderful health benefits? Let ’s look at the benefits of this versatile crop, as well as its nutritional worth and why pumpkin should be a staple in your fall meals. MORE THAN JUST JACK-OLANTERNS B e fo r e w e g e t i n t o t h e h e a l t h advantages, let’s get acquainted with the various ways you can consume pumpkin. While pumpkins are commonly associated with carving jack-o-lanterns, there is more to this vegetable than meets the eye. Sugar
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pumpkin, a small, round species that may be found in your local vegetable area, is ideal for cooking. Canned pumpkin is a popular choice for those looking for convenience, and it’s great for pies, smoothies, and coffee drinks. Here’s a brief nutritional comparison of canned versus raw pumpkin: PUMPKIN PUREE (PER 1 CUP): – 83 calories – 0.7 gram of fat – 2.7 grams protein – 19.8 grams of carbohydrates – 7 grams fiber – 8 gram sugar 1 CUP RAW PUMPKIN (CUBED): – 126 calories – 0 g of fat – 1 gram protein – 7.5 grams carbohydrates – 0.5 gram fiber – 3 gram sugar
Aside from its delicious flavor, pumpkin carries a nutritional punch that can improve your health in a variety of ways. Let’s take a closer look at some of the amazing benefits of including pumpkin into your diet. FIBER FOR DIGESTIVE HEALTH “Pumpkin provides fiber, and it’s a great way to meet your daily fiber recommendation, which is about 28 grams on a 2,000-calorie eating plan,” says Elizabeth Ward, MS, RDN, co-author of The Menopause Diet Plan. It’s a fantastic complement for digestive health, with roughly seven grams of fiber per cup in canned pumpkin and two grams in a cup of cooked whole pumpkin. Fiber not only helps with regularity, but it also helps with cholesterol lowering and blood sugar stabilization. Pumpkin’s prebiotic fiber feeds good
