It’s Pumpkin Season

As fall approaches, temperatures drop, leaves start to change, and Starbucks releases its menu of fall favorites like Pumpkin spice. Pumpkins have become synonymous with fall, so it makes sense to feature them in autumn recipes and tout their many health benefits.

Pumpkins are a type of squash in the Cucurbita family, which also includes other winter squash, zucchini, and cucumbers. They were discovered over 10,000 years ago in Guatemala and Mexico and were treasured for their seeds. With cultivation and agricultural changes, however, pumpkins, like many other harvests, have become sweeter, fleshier, and more like the winter squash we see in the supermarkets.

Pumpkins have many health benefits, motivating you to include them in your fall recipes.

Pumpkin is a starchy vegetable, but it is relatively low in carbohydrates compared to other starchy vegetables like potatoes. It is also high in fiber, which helps negate some of the effects of the carbohydrates supplied. Pumpkin contains many essential nutrients known to boost immune health, reduce inflammation, and possibly even help regulate blood sugar. Pumpkins contain significant amounts of Vitamin A in alpha and beta-carotene forms. These potent antioxidants are known to help quell the damage to cells and DNA. Pumpkins are also a good vitamin C, fiber, potassium, and manganese source. These essential nutrients play important roles in boosting the immune response to infections and protecting cells from oxidative damage. Potassium plays a role in reducing blood pressure as well.

A cup of pumpkin has only 30 calories and 7 grams of carbohydrates. The carbohydrates also contain polysaccharides, including pectin, which slow the absorption of sugar, explaining why this squash has a lesser effect on blood sugar. Pumpkins also have high levels of B vitamins and a compound called d-chiro-inositol, which has been targeted as a possible tool to prevent type 2 diabetes and blood sugar dysregulation.

When you are preparing your pumpkin, do not ditch the seeds.

Pumpkin seeds also provide several health benefits. In fact, they provide some of the highest levels of magnesium, which many of us struggle to get in our diets. They also provide iron, zinc, and tryptophan. Tryptophan is an important amino acid that is a precursor to serotonin, our calming neurotransmitter that also regulates sleep, mood, and appetite. Serotonin is a key player in mood regulation and prevention of depression.

Picking your pumpkin gourd is easy.

First, be sure the pumpkin is firm and not soft. If soft, it will be more watery and less palatable. Make sure it is free of bruising and heavy for its size, indicating more of the fleshy goodness. If cooking with pumpkin is intimidating, you can still reap the benefits of canned pumpkin. Just be sure it is organic and free of added sugars.

Over the next few weeks, we will try to motivate you to use pumpkins in healthy fall recipes. But get comfortable adding pumpkin to hummus, chilis, and vegetable roasts. It imparts a sweetness that elevates the flavors of these dishes. Pumpkin can also be used in place of dishes calling for winter squash.

Consider cubing the pumpkin and substituting it for potatoes. Roasting with seasoning is simple. Pumpkin soup with vegetable broth and coconut thickening is comforting and may become a fall favorite.

There is a reason Starbucks released its pumpkin menu early this year. We love these gourds, but don’t be fooled by Starbucks’ high-sugar options. Pick up your pumpkin and get some fall comfort without the added calories and fats.