Why you should consider pumpkins for dinner and not just in your latte
‘Tis the season once again for all things pumpkin – the jolly orange fruits are available at farmers markets, fall-favourite “pick-your-own” farms have opened their gates, and Starbucks specialty drink sales are skyrocketing.
With fall comes the infamous pumpkin spice latte – a sure way to get you feeling cozy and warm, and suddenly, you’re welcoming the crisp air with open arms. From a nutritional perspective, pumpkin spice lattes are outrageous; the sugar content is overwhelming, despite the oh-so-delicious scent. Before downing the third PSL in a studying frenzy, consider this: one grande pumpkin spice latte with whipped cream and two per cent milk contains a whopping eight grams of saturated fats. That’s 40 per cent of your daily value, not to mention the 475 mL drink contains 49 grams of sugar and 380 calories.
Are you bummed out yet? If so, fear not, there is some good news! The pumpkin is an incredibly versatile fruit. If the season isn’t complete without your favorite orange squash, then fuel your addiction with some healthier alternatives. Pumpkins are a health-nut’s dream: they’re loaded with all sorts of vitamins and minerals, and are a remarkably good source of beta-carotene. According to Dieticians of Canada, half-a-cup of canned pumpkins will supply your body with an exceptional dose of Vitamin A, ensuring proper functioning of your immune system, promoting healthy skin, as well as maintaining strong vision.
As the weather grows colder and midterms compromise our eating habits, our bodies often feel the lack of love and rebuttal by decreasing their efficiency of warding off illness. Pumpkins to the rescue! Nutrient-dense pumpkins are rich in the antioxidant Vitamin C, helping you steer clear from those winter sniffles and keeping you looking young and fresh!
According to a study published in the Journal of Nutrition, some derivatives of Vitamin A are beneficial in treating certain skin disorders. The findings that beta carotene has positive effects on skin health is once again confirmed in a study published in the American Journal of Clinical Nutrition in 2014, where it was stated that antioxidant micronutrients, such as beta carotene, support long-term skin protection and contribute to skin appearance and well-being.
Dr. Laura Forbes, professor in the Applied Human Nutrition department at the University of Guelph, attests to the super-powers of the pumpkin. “Pumpkin is a great source of beta carotene. It has a smattering of other vitamins and minerals and contains fiber,” Forbes explained.
Instead of attempting to obtain all the pumpkin goodness through artificial flavoring, take the more natural route and whip up a pumpkin-inspired fall dish. Forbes suggested, “One of the easiest ways to get more pumpkin in your diet is to use the canned pumpkin you can get at the grocery store. Pumpkin adds moisture and nutrition to baked goods without adding fat or many calories.”
Pumpkin soup, pumpkin muffins, or roasted pumpkin are all excellent ways to incorporate our favourite fall fruit into our daily diets, and, this time, guilt-free. Dig in!