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 pumpkin considered a superfood? ›
Pumpkin is a superfood packed with nutrients, dietitian says — but there are some products to avoid. It's pumpkin season! And there are more pumpkin products available than ever before. Some just capitalize on the popularity of seasonal spices — but did you know pumpkins themselves are packed with nutritional benefits?
Is pumpkin a superfood for dogs? ›
Pumpkin is a superfood for dogs. It contains essential micronutrients and fiber that make it a very nutritious treat. Besides being a natural stomach soother, pumpkin also helps to remove excess water in a dog's digestive tract.
Is pumpkin good for the liver? ›
Pumpkins may protect the liver against fatty liver progression. Bioactive compounds in pumpkin, like phenolic compounds and β-carotene, may be responsible for liver protection. Unsaturated fatty acids may lower blood cholesterol levels and increase cholesterol breakdown in the liver.
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.
Is pumpkin better for you than potato? ›
Simply put, pumpkin is a weight-loss friendly food because you can consume more of it than other carb sources — such as rice and potatoes — but still take in fewer calories. What's more, pumpkin is a good source of fiber, which can help curb your appetite.
Can I give my dog a spoonful of pumpkin everyday? ›
Even a food as healthy as pumpkin should be a treat for your dog served in moderate amounts. Canned (unsweetened) cooked or pureed pumpkin can be mixed into your dog's regular wet or dry food. Chewy's resident vet, Dr. Katy Nelson recommends serving 1 teaspoon of plain canned pumpkin per day (per 10 lbs.
What does 100% pure pumpkin do for dogs? ›
Pumpkin can ease digestion in several ways. The soluble fiber content in pumpkin adds bulk to your dog's stool by absorbing water, and fiber fermentation produces beneficial fatty acids that supply energy to cells, stimulate intestinal sodium and water absorption, and lower the pH level of the large intestines.
Is pumpkin better than rice for dogs? ›
Yes, pumpkin is a great alternative to rice for treating dog diarrhea, and it's actually more beneficial due to its high fiber content. It contains 7 grams of soluble fiber per cup compared to the 1.2 grams in cooked white rice, which can help slow down GI transit times and coat and soothe irritated bowels.
What organ is pumpkin good for? ›
Pumpkin is recommended as part of a heart-healthy diet that may help lower your risk of heart disease. It offers a long list of nutrients that protect and support the heart, such as vitamins A, B1, B6, and C, copper, fiber, folate, and manganese.
Although pumpkin is a higher potassium food, in moderation it can be beneficial for your overall health. Pumpkin is packed with nutritional benefits that are great for the renal diet including fiber, Vitamin C and beta-carotene. So go ahead, enjoy this fall delights in moderation today!
Who should not take pumpkin? ›
While it's sometimes associated with seasonal lattes and desserts, pumpkin can be a simple addition to sweet and savory cuisines. Pumpkin is considered a safe food for most healthy adults, but check with a healthcare provider if you have a history of food allergies, are pregnant, or are taking certain medications.
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.
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.
Is pumpkin good for hair? ›
Pumpkin flesh is loaded with antioxidants that can help to protect your hair from environmental aggressors, like air pollution and UV rays. Pumpkin flesh is also rich in Vitamin A, which helps your scalp to produce enough sebum. Sebum is a natural oil that keeps your hair moisturized and strong.
What qualifies as a superfood? ›
A superfood is defined as “a food (such as salmon, broccoli, or blueberries) that is rich in compounds (such as antioxidants, fiber, or fatty acids) considered beneficial to a person's health,” according to the Merriam-Webster Dictionary.
Is pumpkin the healthiest food? ›
Pumpkin is recommended as part of a heart-healthy diet that may help lower your risk of heart disease. It offers a long list of nutrients that protect and support the heart, such as vitamins A, B1, B6, and C, copper, fiber, folate, and manganese.
What vegetable is considered a superfood? ›
Common superfoods include:
Brussels sprouts. Cauliflower. Fish like salmon, tuna, mackerel, trout, herring and sardines. Leafy greens like spinach, kale, collard greens and Swiss chard.
Why is pumpkin good for your gut? ›
And pumpkins are also great for our gut: They are full of fibre, which helps to form stools, keep us regular and feed our gut bacteria. Potassium supports normal cell function throughout the body and low levels may lead to constipation and fatigue.
