Each fall brings sweaters, falling leaves, and pumpkins. As you’ve wandered through your local pumpkin patch, ordered a pumpkin spice latte, and carved jack-o’-lanterns for your front porch, pumpkins have firmly taken their place as an autumn staple all across America. But pumpkins aren’t just for decoration or festive drinks. Beyond their seasonal charm, pumpkins offer a bevy of nutrients including fiber. Plus, when combined with a balanced diet and exercise, eating them can help you reach your goal weight.
Nutritional Powerhouse: Pumpkin's Impressive Profile
Pumpkin is a low-calorie, nutrient-dense winter squash rich in vitamins, minerals, and antioxidants. One cup of cooked pumpkin (245 grams) contains:
- Calories: 49
- Fat: 0.2 grams
- Protein: 2 grams
- Carbs: 12 grams
- Fiber: 3 grams
- Vitamin A: 78% of the Reference Daily Intake (RDI)
- Vitamin C: 13% of the RDI
- Potassium: 12% of the RDI
- Copper: 25% of the RDI
- Manganese: 9% of the RDI
- Riboflavin: 15% of the RDI
- Vitamin E: 13% of the RDI
- Iron: 8% of the RDI
It also contains small amounts of magnesium, phosphorus, zinc, folate, and several B vitamins. Besides being packed with vitamins and minerals, pumpkin is also relatively low in calories, as it’s 94% water.
Pumpkin for Weight Loss: How It Works
Creating a Caloric Deficit
Research suggests the most straightforward way to lose weight involves creating a caloric deficit, meaning you burn more calories than you consume. Pumpkin may support weight loss because it is a nutrient-dense starchy vegetable with few calories. The calorie counts for different pumpkin varieties are similar, so no matter which one you choose, you’ll enjoy fewer calories compared to a comparable amount of most other starchy foods.
The Role of Fiber
Calories matter when it comes to weight loss, but fiber also holds significant importance. Pumpkin is a nutrient-dense food that is low in calories yet high in fiber, making it an excellent choice to add to your diet for weight loss. The soluble fiber content promotes satiety, helping to curb hunger and reduce overall calorie intake, aligning with research. Fiber acts as an appetite suppressant by slowing digestion and the release of hormones like GLP-1 and peptide YY, which research supports. The soluble fiber in pumpkin also supports various health outcomes, including lowering “bad” (LDL) cholesterol (and potentially reducing the risk of cardiovascular events), according to a study.
Read also: Cream cheese adds a delightful twist to this keto pumpkin pie.
Substituting Common Starches
Pumpkin offers more than just fiber for weight loss and healthy weight maintenance. It serves as an easy substitute for common starches in the American diet, such as potatoes, flour, and pasta, while providing essential vitamins and minerals for overall health.
Vitamin A and Metabolism
Pumpkins contain over 200 percent of the Daily Value for vitamin A. Vitamin A plays a huge role in thyroid function, and the thyroid is the master regulator of your metabolism. Vitamin A deficiency negatively impacts the thyroid, according to research, so meeting the RDA for vitamin A can support a healthy thyroid - and thus your metabolism.
Potential Impact on Fat Cell Production
Preliminary research in animals suggests that an active compound found in pumpkin could slow fat cell production.
Hydration and Weight Loss
Pumpkins may not seem like a fruit high in water content because we often think of the entire plant, including the rind and stem. But aside from the seeds (pepitas), we consume only the fruit of the pumpkin - and the fruit contains 91.6 g of water per 100 g, according to research. Drinking more water may boost your metabolic rate and increase calorie burn. An adequate daily fluid intake is about 15.5 cups (3.7 liters) of fluids a day for men and about 11.5 cups (2.7 liters) of fluids a day for women. Drinking enough water is crucial to remain healthy, as researchers have established that water makes up 50 percent to 60 percent of our total body weight. People who drink sufficient water also have a lower risk of developing chronic heart or lung disease, which can complicate weight loss. Additionally, adequate water intake may be linked to longer life spans, per a study.
Gut Health and Prebiotic Effects
Pumpkin acts as a prebiotic fiber - a type of fiber that feeds the ‘good’ bacteria in your intestines, leading to a healthier gut microbiome, and research supports this. Short-chain fatty acids may be able to suppress appetite, which researchers say could be because they send satiety signals to the brain - although more human data is needed to confirm this.
Read also: Sugar-Free Pumpkin Crunch
Incorporating Pumpkin into Your Diet
Substituting High-Calorie Ingredients
Pumpkin can serve as a nutritious alternative to calorie-dense ingredients in popular dishes. For example, when baking, Rauch suggests using ¼ cup of pumpkin puree (not pumpkin pie filling) as a substitute for one egg. Besides baking, you can avoid added sugars by mixing pumpkin into many other dishes for a sweeter, more satisfying kick.
Pumpkin Seeds (Pepitas)
Pumpkin seeds, or pepitas, offer key nutrients and provide a fiber boost similar to the pumpkin fruit. One ounce of roasted pumpkin seeds contains 5 g of fiber and 126 calories, according to the USDA. The American Heart Association (AHA) also considers them fiber powerhouses. When eaten with the shell, pumpkin seeds may lower the risk of cardiovascular disease and obesity, making them a great addition to a balanced diet. A study also shows pumpkin seeds may help people with type 2 diabetes manage their blood sugar levels.
Versatile Culinary Uses
Pumpkin fits easily into many favorite recipes, and you can choose between fresh or canned pumpkin based on your needs. When opting for canned pumpkin, select all-natural brands that contain 100 percent pumpkin. Avoid "pumpkin pie filler" products, as they often contain added sugars. You can incorporate pumpkin into a wide range of recipes, from lattes to desserts, to help manage weight.
Amy Davis, a registered dietitian nutritionist in New Orleans, suggests blending canned or roasted pumpkin into your morning smoothie for a nutritious boost. Replace higher-calorie ingredients in recipes with pumpkin. Try adding pumpkin to savory dishes like chili, pasta, or soup. Prepare a hearty pumpkin soup using low-sodium broth and spices. When baking, especially in fall baked goods, substitute half of your oil or butter for pumpkin puree.
Beyond Weight Loss: Additional Health Benefits
Antioxidant Power
The bold orange color of a ripe pumpkin means it is packed with beta-carotene, a powerful antioxidant. Antioxidants protect the body from free radicals - atoms that cause tiny injuries to cells. Over time, the damage can lead to diseases like cancer and dementia. Antioxidants neutralize free radicals, keeping them from harming cells. Beta-carotene also triggers the body to release natural killer cells that attack and destroy tumors.
Read also: Homemade Pumpkin Facial
Improving Eye Health
While beta-carotene guards cells from free radicals, your body is changing it into vitamin A. The body then uses vitamin A to make a protein needed for your eyes to work properly. Vitamin A also supports other parts of the eye such as the cornea, which focuses light so you can see clearly. Not only that, but vitamin A is important for healthy skin, bones, lungs, and kidneys. Both beta-carotene and vitamin A are best obtained from foods like pumpkin, not pills.
Supporting Heart Health
Pumpkin is recommended as part of a heart-healthy diet that may help lower your risk of heart disease. It offers a long list of nutrients that protect and support the heart, such as vitamins A, B1, B6, and C, copper, fiber, folate, and manganese. Pumpkin provides calcium, potassium, and magnesium, which can help keep your heartbeat regular and your blood pressure low. The fiber in pumpkin can also play a part in lowering blood pressure as well as cholesterol.
Boosting Immunity
Pumpkin contains immune-promoting nutrients like vitamins A, E, and C, omega-3 fatty acids, zinc, selenium, iron, magnesium, and beta-carotene. Consuming pumpkin may help manage immune-related diseases, reduce how often you fall sick, and help you recover faster from infections.
Improving Gut Health
Pumpkin is a functional food ingredient that may benefit your stomach in many ways. Its peel has polysaccharides, which help the good bacteria in your stomach grow and reduce the growth of harmful bacteria. It’s high in zinc and vitamin A, which may help improve the intestinal barrier. A properly working intestinal barrier allows the body to absorb nutrients while blocking harmful substances from entering the blood. Fiber and zinc may also help manage gastrointestinal disorders. Fiber maintains bowel movements and health. Plus, pumpkin contains cucurbitin, an amino acid that helps remove worms from the intestine.
Skin Health
Pumpkin is a food rich in nutrients beneficial for skin health and moisturization, including minerals, fiber, vitamin C, carotenoids, and essential oils. Pumpkin contains beta-carotene, which reduces inflammation and may help prevent skin cancer caused by sun exposure. Plus, alpha-carotene in pumpkin may help slow down the aging process. Research has also shown that taking pumpkin extract by mouth or applying it to the skin may, along with other therapies, treat contact dermatitis - an inflammatory skin disorder - tied to depression. Pumpkin oil is a traditional remedy for eczema to reduce skin damage. Recent research suggests it can be used with betamethasone, a steroid medication for inflammatory skin disorders, to treat chronic hand eczema. Combining pumpkin oil with betamethasone also reduces the amount of betamethasone needed, reducing the medication's side effects.
Pumpkin Varieties
Pumpkin comes in many shapes, sizes, colors, and weights. Some pumpkins weigh less than a pound and are more ornamental than edible, while others grow to more than 1,000 pounds. Those around 10-25 pounds may be carved for jack-o'-lantern Halloween decorations or used for baking pies. Some pumpkin varieties include:
- Standard orange
- Small, weighing 2 to 5 pounds. Types: Baby Bear, Baby Pam, Small Sugar or New England Pie, Spooktacular, Sugar Treat, and Winter Luxury
- Intermediate, weighing 8 to 15 pounds. Types: Autumn Gold, Bushkin, Frosty, Funny Face, Harvest Moon, Jack-o-Lantern, Spirit, and Young's Beauty
- Large, weighing 15 to 25 pounds. Types: Aspen, Big Autumn, Big Tom, Connecticut Field, Ghost Rider, Happy Jack, Howden Field, Jackpot, Jumpin' Jack, and Pankow's Field.
- Rouge Vif d'Estampes, a deep red-orange pumpkin. This pumpkin is sometimes called the "Cinderella" pumpkin because it inspired Cinderella's carriage.
- Jumbo, which weigh 50 to 100 pounds or much more. Types: Atlantic Giant, Big Max, Big Moon, Mammoth Gold, and Prizewinner
- White pumpkins: Casper, Lumina, Snowball, and Little Boo
- Cushaw group: Golden Cushaw, Green-Striped Cushaw, Sweet Potato, Tennessee, and White Cushaw
- Naked-seeded: Trick or Treat (great for carving), Tricky Jack, and Triple Treat (cooks well)
- Processing pumpkins, used to make canned pumpkin: Buckskin, Chelsey, Dickinson Field, and Kentucky Field
- Miniature pumpkins: Baby Boo, Jack-Be-Little, Jack-Be-Quick, Munchkin, and Sweetie Pie
Potential Downsides and Precautions
Although pumpkin is typically safe to eat and offers impressive health benefits, it’s often combined with high-sugar and fat ingredients. When shopping for canned pumpkin, check the label to make sure you're getting 100% pumpkin puree with no added sugar or salt. Pumpkin pies, pumpkin rolls, and pumpkin spice lattes are usually loaded with sugar, so save these desserts for special occasions like Thanksgiving.
Pumpkin seed shells are safe to eat and an excellent source of fiber. However, the shells can trigger uncomfortable symptoms for people with digestive conditions. Shelled pumpkin seeds are a safer option for people with digestive concerns.
Pumpkin is high in potassium, containing up to 564 milligrams of it in a 1-cup serving. Potassium helps your muscles contract, supports healthy blood pressure, and regulates minerals and fluid in your body. However, having too much potassium may cause a serious condition called hyperkalemia. It can cause symptoms like nausea, muscle weakness, numbness, and tingling and can be life-threatening when it happens suddenly. Kidney problems and taking medications that prevent your kidneys from removing potassium properly can cause you to develop hyperkalemia. Talk to your doctor about how much potassium you should have in your diet if you have kidney disease or are taking medications that affect your kidneys. Also, see a doctor immediately if you’re having heart palpitations, difficulty breathing, chest pain, nausea, and vomiting, which may be symptoms of sudden hyperkalemia.
Cooking with Pumpkin
You can eat pumpkin raw and add it to salads and smoothies, but thoroughly wash it before eating it to remove bacteria that may make you sick. To cook with fresh pumpkin, you have to do some prep work. First, split the pumpkin in two and use a spoon to remove the seeds and stringy flesh on the inside. Next, use a small knife to pare off the pumpkin's skin. You can use canned pumpkin in many recipes if you don’t want to deal with messy preparations.
Here are some healthy, tasty ways to work pumpkin into your diet:
- Pumpkin parfait. Layer pumpkin puree over plain or vanilla Greek yogurt, drizzle some maple syrup, and sprinkle with cinnamon. Top with granola or raw pecan pieces and enjoy.
- Healthy baked goods. If you’re making pancakes, quick bread, brownies, cookies, or muffins, use pumpkin to replace some of the butter or oil in the recipe.
- Smoothies. Mix pumpkin into a smoothie with yogurt, fruit, and honey.
- Pasta sauces. Stir pumpkin puree into your spaghetti sauce before warming it. Experiment with varying amounts, starting with 1 cup of puree for a 24-ounce jar of sauce. Taste before serving -- you may want to add Italian seasoning, garlic powder, onion powder, and salt.
- Soups and stews. Use pumpkin puree to thicken your soups and stews. Taste and adjust seasonings before serving.
Pumpkin soup can be healthy and provides all the benefits of pumpkin, but pay attention to how it's prepared. A canned pumpkin soup may have more sodium compared to one you make yourself. You can modify a pumpkin soup recipe that calls for milk or cream with a dairy substitute if you prefer.