But while it's one thing to order a PSL at Starbucks, it's a whole other ballgame to actually cook with a REAL pumpkin. Like...is pumpkin even healthy? What parts are actually edible? What do you even do with pumpkin seeds?
9 Health Benefits Of Pumpkin That'll Make You Embrace Being 'Basic'
If I could sum up fall with just three things, it would be: wearing flannel shirts 24/7, forcing my BF to go apple picking, and eating pumpkin in literally everything. (Oh, and also Halloween. So...four things.)
9 Dietitian-Backed Health Benefits Of Pumpkin
First off: Pumpkin is pretty nutritious.
Pumpkin nutrition and cooking with pumpkins
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Generally, you can't really go wrong with eating more pumpkin (unless, you know, it's in the form of pumpkin pie...).
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Here's what you get in one cup of raw pumpkin, according to the USDA :
- Calories: 30
- Fat: 0.12 g
- Carbohydrates: 8 g
- Sodium: 1 mg
- Sugar: 3 g
- Fiber: 1 g
- Protein: 1 g
Other perks of pumpkin: It's packed with 197 percent of your recommended daily intake (RDI) of vitamin A and 17 percent of your RDI of vitamin C.
And here's what you get in a one-ounce serving of roasted, unsalted pumpkin seeds, per the USDA :
- Calories: 163
- Fat: 14 g (2 g sat fat)
- Carbohydrates: 4 g
- Sodium: 12 mg
- Sugar: 0.4 g
- Fiber: 2 g
- Protein: 8 g
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You also score 19 percent of your RDI of zinc and magnesium and 10 percent of your copper RDI.
Yep, that means pumpkin offers a bunch of health benefits.
Given its impressive nutritional stats, it's no surprise that pumpkin supports your health in a number of ways. It's pretty much an anything-but-basic, fall-festive superfood.
1. Pumpkin seeds support post-workout recovery.
Whether youre topping them on a salad or stirring them into yogurt, pumpkin seeds are great to incorporate after a workout. Pumpkin seeds provide zinc and protein, two nutrients important for recovery," says Bannan, who recommends eating them within 45 minutes of working out as a part of a well-balanced snack or meal.
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2. Pumpkin can help protect the liver.
The liver has over 500 functions , including breaking down fat, protein and carbohydrates, removing harmful compounds from the bloodstream, and storing essential vitamins and nutrients.
According to Bannan, eating a diet of fruits, vegetables, and antioxidant-rich foods (like pumpkin!) can help support proper liver function. (Pumpkin's primary antioxidants: vitamin C and beta-carotene, which the body converts into vitamin A.)
3. Pumpkin supports health blood pressure.
Ever get so stressed you feel like your blood could burst out of your veins? No? Just me? Anyway, theres a pumpkin for that.
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Pumpkin contains fiber, potassium, and vitamin C, and is also naturally low in sodiumall of which support healthy blood pressure, says Bannan.
Bonus: Keeping your blood pressure low is a great way to reduce your risk of developing coronary heart disease.
4. Pumpkin promotes healthy cholesterol.
Pumpkin contains two types of fiber: soluble and insoluble fiber.
According to Bannan, soluble fiber essentially acts like a sponge, mopping up harmful LDL cholesterol. (Research shows that the accumulation of too much 'bad' cholesterol on artery walls can decrease blood flow and increase your risk of heart disease .)
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5. Pumpkin can keep you regular.
The other type of fiber in pumpkin, insoluble fiber, supports healthy digestion and can keep your trips to the bathroom regular, says Bannan.
Plus, the magnesium found in pumpkin seeds? Another digestion -booster.
6. Pumpkin can help you maintain a healthy weight.
Another perk of pumpkin's high fiber content: It promotes satiety (the feeling of fullness), which can help minimize cravings, and lead you to take in fewer calories, Bannan says.
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Also, like many plant-based foods, pumpkin has a high water volume, which helps you feel full and satiated, as well.
7. Pumpkin helps you avoid the blood sugar rollercoaster.
The perks of pumpkin's fiber just keep on coming! Since pumpkin is a good source of fiber, igt can help to manage blood sugar levels, says Bannan. Not only is that a plus for energy levels and weight management, but for warding off diabetes risk long-term, too.
To reap pumpkins blood sugar-balancing properties, avoid pairing it with high amounts of sugar (like in, ahem, pumpkin pie), which can negate its beneficial effects.
8. Pumpkin boosts the ol' immune system.
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Though it's no substitute for washing your hands, pumpkin can do your immune system some serious good because of the high levels of vitamins A and C (both antioxidants) and zinc it contains. Including foods high in these nutrients can help to boost immunity, Bannan says.
9. Pumpkin helps you age healthfully.
In addition to helping your body fight off the common cold, the antioxidants in pumpkin also help your body ward off all sorts of damage done by free radicals. As a result, you have a better chance of avoiding chronic disease and cancer and of aging gracefully, says Bannan.
Pumpkins that you'd carve for Halloween aren't always the best for eating, though.
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Though all pumpkins might look the same upon first glance at the pumpkin patch, there are some key things to look out for.
Farmers and grocers will label pumpkins as sugar or pie when theyre the smaller, sweeter varieties that are better for cooking," says Justine Kelly, executive chef and co-founder of Sun Basket meal delivery service. "Some specific names you might find are Baby Pam, Autumn Gold, New England Pie Pumpkin, Cinderella, and Fairy Tale.
In general, Kelly says you should knock on the outside of the pumpkin before putting into your cart (or wheelbarrow, or whatever). "If it sounds hollow, use it for making Jack-o-Lanterns, and if its dense, turn it into your favorite pumpkin dish. (Dense and heavy for its size means more, better-tasting flesh.)
Whatever pumpkin you choose, make sure it's firm and bright-colored, without any soft spots (which indicate it's overripe and might go bad before you can use it).
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PSA: Pumpkins are pretty hearty, so you can store them in a cool, dry, dark place for up to a month before using them.
Cooking with pumpkin is way less intimidating than it looks (I promise!)...
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Anyone who has carved a pumpkin knows that cutting through that flesh can be a major pain. Soften the rind for easier cutting by popping it in the microwave for about three minutes, or into a 350-degree oven for 30 minutes, Kelly says.
As for cooking pumpkin, the sky's the limit: Treat it like you would any winter squash," " Kelly says. "Roast it, steam it, or cut it into chunks and add it to soups, stews, and curries."
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Just keep in mind that you'll ultimately only be eating the flesh and the seeds. Toss the rind and stem.
If your recipe calls for canned pumpkin, you can DIY your own pumpkin puree if you don't want to buy the pre-canned stuff. Here's what to do:
- Roast wedges of sliced and seeded pumpkin in a 375-degree oven until tender (about 45 minutes).
- Scrape the flesh out from the rind.
- Mash the pumpkin flesh with a spoon or puree in a food processor.
Use your homemade puree in pies, pumpkin muffins, pumpkin bread (this recipe from Smitten Kitchen is insanely delicious), or even pumpkin pasta .
Great. But what do I do with the pumpkin seeds?
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roasted pumpkin seeds
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Don't throw them out! Pumpkin seeds are a great addition to salads, snack mixes, and more. Here's how to roast pumpkin seeds, courtesy of Kelly:
- Remove the seeds from your pumpkin, rinse to get rid of any pulp, then pat dry with a paper towel.
- Toss with olive oil, salt, pepper, and your favorite spices. Kelly likes Aleppo pepper and cumin, but garam masala, curry powder, cinnamon, cayenne, or Herbes de Provence are all worthy additions, too.
- Roast at 425 degrees for about 12 minutes, stirring occasionally to make sure they cook evenly and don't burn.
Once you're done, you can easily call it a day and just snack on roasted pumpkin seeds. But there are other things you can do, toolike sprinkle them over salads and tacos.
Kelly also likes to make sikil paak , a Mayan pumpkin seed dip. "The seeds are pureed with onion, tomatoes, hot peppers, and fresh citrus juice. Its a great alternative to guacamole or hummus, and you can dip everything from tortilla chips to jicama sticks in it."
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Here are some other delicious roasted pumpkin seed recipes, courtesy of our friends at Delish .
So is it less healthy to use canned pumpkin instead of fresh pumpkin?
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I get itcutting up a pumpkin, baking it, then scooping out the flesh and pureeing it sounds like a LOT of work. (It kind of is, tbh.) So honestly, it's totally fine to reach for the canned stuff.
BUT there is a caveat: The canned variety tends to have squash in it rather than being purely pumpkin, so youre getting a more authentic product when you make it at home, Kelly says.
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Canned pumpkin may also nutritionally different from straight pumpkin (probably because it often contains other squash). Here's what you'll get per cup of puree, according to the USDA :
- Calories: 83
- Fat: 1 g
- Carbohydrates: 20 g
- Sodium: 12 mg
- Sugar: 8 g
- Fiber: 7 g
- Protein: 3 g
When making savory dishes, Id recommend using fresh pumpkin because you usually want to have chunks of pumpkin in the dish, Kelly says.
If you go with the canned stuff, just avoid accidentally picking up a can of pumpkin pie filling, which is pre-seasoned and contains a lot of added sugar. Not what you want if you're making pasta sauce!
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