From jack-o’-lanterns to pumpkin pies and pumpkin spice lattes, there is no question that pumpkins are a fall favorite. But you might not realize that pumpkins and other squashes are also a fruit loaded with nutrients that have a number of benefits for your health.
Taylor Stein, RD
In this Q&A, Taylor Stein, MS, RD, CDN, Associate Researcher and Registered Dietitian at The Charles Bronfman Institute for Personalized Medicine, Icahn School of Medicine at Mount Sinai, explains why you should be eating pumpkin and suggests some easy ways to incorporate it into your diet.
What are the health benefits of pumpkin?
Pumpkins are a squash that are high in beta-carotene, which gives them their bright orange color. Your body converts beta-carotene into vitamin A, a fat-soluble vitamin essential to immune system health, vision, reproductive health, growth and development for children, and healthy skin function. Eating high amounts of vitamin A is associated with reduced risks for some types of cancers because it has a role in cell growth. Generally, it’s important to have adequate or even higher intakes of vitamin A. Pumpkin and other squashes are also a good source of fiber and are low in carbohydrates. Categorized as a starch, squashes are similar to sweet potatoes, but contain about one third of the amount of carbohydrates, and contain other benefits, including vitamin C and potassium. Pumpkin seeds contain high levels of magnesium and other nutrients that are good for your immune system, heart, bones, muscles, nerves, and blood sugar.
What are the benefits of canned pumpkin versus whole pumpkin?
Canned pumpkin does not come from the same pumpkins used to make jack-o’-lanterns. Carving pumpkins are bred for their appearance and are not very flavorful. Canned pumpkin is a more flavorful puree intended for cooking and baking, and is not strictly made from pumpkin. Rather, it is a blend of different types of pumpkins and squashes that are more flavorful and have a creamier texture (for example, Dickinson pumpkin and some butternut squashes, depending on the brand). While the texture and taste are different from whole pumpkin, the nutritional value remains similar. In fact, canned pumpkin is even higher in fiber than whole pumpkin because much of the water has been removed.
What are some easy ways to incorporate pumpkin into my diet?
You can easily blend canned pumpkin into soups, dips, and sauces. Since it has a creamy texture, it can be a healthy substitute for ingredients in baking recipes, such as heavy cream. However, just because you add pumpkin doesn’t make it healthy if the recipe is high in sugar and fat, so be mindful of other ingredients you are using.
Whole pumpkins and other fresh squashes can be prepared similarly to sweet potatoes and make a delicious and healthy side dish, salad add on, or breakfast hash. You can eat carving pumpkins. But “baking pumpkins” (also known as “pie pumpkins” as they can be used to make pumpkin pies) and other squashes sold at most grocery stores and famers markets in the fall have better texture and flavor.
The easiest way to prepare pumpkins is to roast them. Don’t be afraid to try different types of squash, even if they are oddly shaped or colored. The skins are the one characteristic that tends to vary, and some skins may be too tough to eat, but the taste and nutritional value of the flesh are similar.
- Cut into pieces, either small or large, depending on how you plan to use it.
- Drizzle with olive oil and season how you prefer. For a more savory dish, use salt and pepper and/or other seasoning (popular ones include garlic powder, chili powder, smoked paprika, cumin, or cayenne); for a sweeter dish, sprinkle with cinnamon or other spices (popular ones include nutmeg, ginger, and cloves). If you want the dish even sweeter, add a little brown sugar.
- Spread the pieces evenly onto a baking sheet and roast for about 30 minutes at 425 degrees (baking temperature and time may vary depending on the size of the pieces and how soft you want them).
- Separately, clean the seeds, spread them onto a baking sheet with parchment paper, drizzle with olive oil, add your seasoning of choice, and bake at about 300 degrees for about 30 to 45 minutes, depending on how brown you want the seeds.
How long do pumpkins last, and when are they unsafe to eat?
September through November is when squash are generally sold, but they can last a long time if you store them well in a cool, dark space—about 50 to 60 degrees. Do not eat pumpkins you have carved, especially if they have been sitting out, or any squash that show signs of mold or rot.