The majority of us typically encounter pumpkin at some very particular times of year — carved into funny faces on front porches at Halloween, and baked into super-sweet pumpkin pie at Christmas or Thanksgiving.
This really is a shame, because this vividly-colored veggie has to offer!
Pumpkin comes in different skin varieties and is packed full of vitamins and antioxidants, and it is a great substitute for ingredients in recipes.
Pumpkin is not a super low carbohydrate foods, but it is not as starchy as some vegetables, so it will have a place in a healthful diabetic diet (in moderation). From the advice below, we will discuss the nitty-gritty of how, when, and why to incorporate this orange nutritional superstar.
Pumpkin Nutrition Facts
- It’s comparatively high in fiber — there are just 3 g in one cup.
- It’s low in calories — one cup will give you just 30 calories!
- Its high potassium content makes it a fantastic option for those seeking to lower their blood pressure and/or get in some additional electrolytes.
- Its beautiful orange color comes in the antioxidant, beta-carotene.
- Pumpkin also comprises other antioxidants, such as vitamins A and E.
Health Benefits of Pumpkin
Potassium: This electrolyte can lower blood pressure, especially in people who already have high blood pressure. A cup of canned pumpkin can give you 11 percent of your recommended daily amount (RDA).
Beta-carotene: This antioxidant is converted into vitamin A within the body. It’s good for keeping your immune system strong and your eyes and skin healthy, and it can reduce the risk of prostate cancer.
Vitamins C & E: These antioxidants can protect your vision and protect against Alzheimer’s disease.
Fiber: Pumpkin’s high fiber content means that it can help keep you fuller longer.
Research on Pumpkin
Both pumpkin and pumpkin seeds include a selection of compounds that have hypoglycemic effects (blood sugar-lowering). The seeds specifically (that make a fantastic snack) can assist in controlling blood glucose in people with diabetes. Similarly, pumpkin glue has also been proven to be hypoglycemic. And it might slow the progression of diabetes and both triglyceride accumulation.
Virgin pumpkin seed oil is just another truly amazing pumpkin by-product. Containing high anti-inflammatory properties, it has been shown to reduce both non-alcoholic fatty liver disease and the development of atherosclerosis (the hardening and narrowing of arteries), and so, may lessen your chance of heart disease.
Ultimately pumpkin seeds’ high phytoestrogen articles may render them useful in preventing and/or treating breast cancer.
Factors for Consideration
If you’re prone to, then it is probably best to avoid pumpkin due to its properties. Similarly, when you have blood pressure that is low, it may be lowered by pumpkin .
And bear in mind, pumpkin isn’t a super low carb food, and therefore don’t overdo it or you’ll see your blood glucose levels increasing.
Pumpkin in the Kitchen
You should look for things that are different than you might focus on when picking for Halloween when choosing a pumpkin to consume! The best pumpkins to cook tend to be called ‘pie pumpkins,’`pumpkins that were sweet,’ or ‘sugar pumpkins.’ These are much smaller than your typical gourd, using watery pulp.
Select pumpkins that have one to two inches of stem — stalks that are smaller mean the pumpkin may be rotting or going to rot. Looks do matter here — prevent pumpkins with blemishes or bruises.
If you’re currently eating canned pumpkin, be certain that you choose varieties; stay away from sugary pumpkin pie filling. And look.
Entire pumpkins can be saved in your pantry or cabinet for months but make sure you keep them in their side so any moisture doesn’t sit close to the stem and drops off and rot the pumpkin.
Raw pumpkin puree that you’ve eliminated from the pumpkin can also be refrigerated in an airtight container for up to three times. When it’s cooked or when it came out of a can, it can last up to seven times in the fridge.
Freezing your pumpkin is another fast and easy choice.
Pumpkin is a fantastic addition to stews and soups, and it is a lower-carb substitution for in almost any dish. Pumpkin makes a great addition to salads and can be baked and eaten cold or hot. Pumpkin seeds are an ideal salad topper and/or addition to baked goods.
In addition, it can be utilized as a substitute for ingredients such as butter or oil in almost any good!
Cut the pumpkin into large pieces and cover with a small amount of water (about one cup). Boil for about 20 minutes, or simmer for 10 to 15 minutes.
Pumpkins can also be cut in half and baked in the oven for about one hour. Or cut into chunks will do just fine for oven baking.
Once the pumpkin is cooked, it can be easily made by you into puree using a food processor or hand blender.
Cut off the pumpkin stem and cut the pumpkin in half with a knife. Scoop out the flesh and remove the seeds; place seeds if you’re planning on using them.
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Disclaimer: The information provided on the Diabetes Meal Plans websites is for general informational purposes only and isn’t meant to be treated as medical information and should not under any circumstances be used to replace professional medical diagnosis, therapy, or information. Please consult with a health or medical professional before you begin any nutrition, exercise, or supplementation program, or if you have particular questions regarding your health. By doing this, you do this of your own free will and accord and voluntarily, and assume risks, if you decide to employ any information from some of the Diabetes Meal Plans websites.