Facebook Twitter WhatsApp SMS Email Print Copy article link Save This article is brought to you by Ochsner Health. Fall is upon us, and with it comes the seasonally signaled appearance of pumpkin-flavored everything, everywhere, all at once. Pumpkin spice lattes, muffins and donuts can be tempting, but beware: Some of these seasonal pumpkin products can pack in several days’ worth of added sugar.
Beyond its seasonal stardom, pumpkin’s vitamin, potassium and fiber content might inspire you to incorporate it into your diet year-round. The key to making the most of the nutritional benefits of this beloved gourd is learning how to indulge your pumpkin spice cravings without consuming loads of sugar. Pumpkin’s nutritional profile There are only 15 calories in a half-cup of fresh pumpkin, and 40 calories per half-cup canned.
While low in calories, it’s high in fiber, with three grams per half-cup serving. Pumpkin is also rich in potassium and vitamin C, as well as beta-carotene, which our bodies convert into vitamin A – essential for vision, skin health and immune function. Pumpkin can pull double duty as a fat replacer, adding body and texture to recipes.
You can substitute pumpkin puree for equal amounts of fat, for up to two-thirds of the fat called for in a recipe. (Tip: canned pumpkin tends to work best for this. If you’re using fresh pumpkin pulp, strain it first).
Don’t forget about the seeds! Toasted pumpkin seeds, also called pepitas, can add a delicious crun.