Pumpkin is the flavour of fall.
There are Pumpkin Spice Lattes, pumpkin shakes, soups, muffins, and the list goes on! The mellow flavour of this fruit is so versatile and its texture so smooth, that it is easy to see how well it’s been received in the food and beverage industry. What some people may not know is that when you take away the sugary syrups and whipped cream, this flavour can actually remain addictive while packing a powerful nutrient punch.
Nutrition
Pumpkin puree is a nutrient-dense food because it is fairly low in calories and has lots of fibre and other important vitamins and minerals. 1 cup of mashed pumpkin contains a meagre 50 calories but has a whopping 3 grams of fibre, over 100% of your daily Vitamin A, 20% of your Vitamin C, 10% of your Vitamin E, potassium, riboflavin, copper and manganese and at least 5% of your daily iron, magnesium, niacin, folate, B-6 and thiamin.
What does this translate into? Fibre-rich foods keep you feeling full for a long period of time because fibre slows down the digestion process, allowing you to feel satisfied after a meal. Fibre-rich foods also tend to be low on the glycemic index (GI) chart since they do not spike blood sugar levels, which reduces your risk for Type 2 Diabetes.
Pumpkin seeds make a quick, easy snack and add quite a bit of healthy fat, more fibre and protein to your diet.
The high concentration of Vitamin A in pumpkin helps boost your vision since Vitamin A promotes optimal vision, especially in dim light. The antioxidants and vitamins found in this fruit can also prevent degenerative damage to your eyes. Beyond keeping your eyes healthy, Vitamin A helps form and maintain healthy bones, teeth and skin. On top of this, beta-carotene, which is found in pumpkin, contains cancer-fighting antioxidant properties. Finally, pumpkin has tons of potassium which has been found to lower blood pressure—another common health issue in this day and age.
Not only is the pumpkin meat good for you but pumpkin seeds make a quick, easy snack and add quite a bit of healthy fat, more fibre and protein to your diet! These nutrient powerhouses contain almost half the recommended amount of magnesium required in your diet in only ¼ cup!
Pumpkins are MUCH more than just a fancy Starbucks drink or a Halloween decoration.
Magnesium helps create ATP (adenosine triphosphate—your body’s energy molecules), helps pump your heart (seems pretty important), and helps with proper bone and teeth formation. It can also help lower blood pressure and prevent a sudden heart attack and stroke! Unfortunately about 80% of Americans are deficient in this important mineral so start packing pumpkin seeds in your lunch for work.
Pumpkin seeds also contain the mineral zinc for immune support and prostate health and are a source of plant-based omega-3 fats. The seeds help decrease diabetic effects by improving insulin regulation and decreasing oxidative stress. They are also beneficial to post-menopausal women because of their phytoestrogen properties which increase HDLs (the good cholesterol), and decrease blood pressure, hot flashes, joint pains, headaches, and other symptoms associated with menopause. Finally, pumpkin seeds are important for heart health, liver health, restful sleep and they have anti-inflammatory benefits making them an extraordinary snack to pack in your lunch!
Canned or Fresh Pumpkin?
What are the healthiest ways to eat this fruit? Fresh is always best; you can roast its meat in cubes (and the seeds – just separate them!) and dust them with a little coconut oil and sea salt for a tasty side dish. Canned pumpkin is convenient but you do have to watch out for added salt, sugar and syrups, so just make sure the only ingredient is pumpkin!
Pumpkin is a delicious and nutritious ingredient to add to baking and can be used to replace oil and butter….it can also be very tasty when mixed with natural Adams peanut butter (or any nut butter), especially if you add a little stevia, cinnamon and/or sea salt for a bit more flavour. I have also added ½ a scoop of protein powder to this concoction and it makes for a high protein, high fibre, and fairly low calorie dessert!
One of my favourite recipes for pumpkin is to mix:
- ½ cup puree
- ½ of a frozen banana
- 1 scoop vanilla protein powder
- ½ tsp cinnamon, 1 packet stevia (optional)
- ½ cup unsweetened almond milk
- 2-3 ice cubes and blend.
Add a little water if it’s too thick and voila! Super healthy protein pumpkin smoothie.
There are plenty of ways to eat this fruit, just make sure there are no added sugars. Do you have a favourite pumpkin recipe? If so, please share. We would love to hear your ideas!
—
Camille Hindley, BA CMNS, ACSM-CPT, FMS Level 2
Events Manager
Innovative Fitness – Four Seasons
Cell: 778.231.4292/Phone:604.609.5450
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