It’s Pumpkin Season!
By: Nancy A. Palermo, MD
By Nancy A. Palermo, MD
As the air cools and the leaves begin to change, it’s officially pumpkin season, and not just at Starbucks. While the pumpkin spice latte may get all the attention, the humble pumpkin itself deserves the spotlight for its incredible health benefits and versatility in the kitchen.
The Power of Pumpkin
Pumpkins belong to the Cucurbita family, which includes squash, zucchini, and cucumbers. Native to Guatemala and Mexico and cultivated for over 10,000 years, pumpkins were originally prized for their nutrient-dense seeds. Over time, selective cultivation has made them sweeter and more flavorful, the perfect fall ingredient.
Why Pumpkin Deserves a Spot on Your Plate
Pumpkin is technically a starchy vegetable, but it’s lower in carbohydrates than potatoes and packed with fiber, which slows digestion and helps stabilize blood sugar.
A one-cup serving of cooked pumpkin has:
- ~30 calories
- 7 grams of carbohydrates
- 3 grams of fiber
It’s also rich in:
- Vitamin A (alpha & beta carotene): Antioxidants that protect cells and DNA.
- Vitamin C, potassium, manganese, and fiber: Support immune health and fight inflammation.
- B vitamins and d-chiro-inositol: Nutrients shown to help with blood sugar regulation and may reduce the risk of type 2 diabetes.
Together, these nutrients help boost immunity, protect against oxidative stress, and even support heart health by lowering blood pressure.
Don’t Forget the Seeds!
Before you toss those pumpkin seeds, don’t! Pumpkin seeds are nutritional powerhouses packed with:
- Magnesium (great for muscle and nerve function)
- Iron & zinc (support energy and immunity)
- Tryptophan, an amino acid that helps the body produce serotonin, the “feel-good” neurotransmitter that regulates sleep, appetite, and mood.
Roast your seeds with olive oil and sea salt for an easy, crunchy snack.
Tips for Cooking with Pumpkin
Choosing a good pumpkin is simple:
- Look for one that’s firm, heavy for its size, and free of bruises or soft spots.
- If you’re short on time, organic canned pumpkin (without added sugar) works perfectly in most recipes.
Pumpkin’s mild sweetness makes it a great addition to both sweet and savory dishes. Try it in:
- Pumpkin hummus or chili
- Roasted vegetable medleys
- Soups with coconut milk and vegetable broth
- As a substitute for potatoes or other winter squash
These comforting, nutrient-packed dishes will warm you up and support your health all season long.
Skip the Sugar, Keep the Flavor
There’s a reason pumpkin-flavored drinks arrive early every year: we love the flavor! However, be mindful that most café versions are loaded with sugar and fat. Instead, embrace real pumpkin in your cooking and enjoy the taste of fall with all the health benefits and none of the guilt.
This article was updated from a previous version. If you’d like to view the original, you can click here.
