Pumpkins Can Be More than Porch Decorations and Jack-o’-lanterns This Time of Year

Pumpkins are a key symbol at Halloween — but did you know they’re good for you too? Learn how you can carve out ways to add more pumpkin to your diet. Market Director of Clinical Nutrition Systems Jennifer Larrivee MS, RDN, LDN, for MetroWest Medical Center says pumpkin is a superfood that is low-fat, low-calorie, and nutrient dense. Pumpkin packs a nutritional punch – full of vitamins A, C, B2 and E, and minerals. Pumpkin vitamins may boost immunity, fight chronic disease and protect your eyesight.

“Pumpkin has quite a bit fiber, it’s going slowdown that rate of digestion, so it’s going to keep you fuller longer,” she says. “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. Moreover, the orange skin of a pumpkin contains beta-carotene and when eaten, the body converts it to vitamin A.

Larrivee 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,” she says.

Pumpkin is an ideal ingredient in soups, salads, pies, breads and cakes. Of course, pumpkin spice becomes a pop culture sensation each fall when it is featured in everything from coffee drinks to pretzels and cereal and ice cream to Oreo cookies.

And don’t forget to use the seeds.

“Pumpkin seeds have extra protein and fiber in them as well. They’re also going to have potassium. They’re going to have those extra vitamins just like the actual flesh itself,” explains Larrivee. “And what a great way to get extra fiber and how fun. Put in hot cereals, just have it as a snack itself.”

She says pumpkin seeds are high in zinc and vitamin E both nutrients have been shown to be beneficial for people with diabetes.

Put pumpkins on your preferred produce list, pronto!

MetroWest Medical Center offers an outpatient nutrition clinic, with a doctor’s referral, to counsel patients with diabetes, heart disease and obesity, among other illnesses, on food choices based on their medical dietary needs.