Why You Should Eat More Pumpkin

There’s a chill in the air, the leaves are turning gorgeous shades of red, gold, and orange, and pumpkins are turning up everywhere. Pumpkin is one of our favorite fall flavors. We can barely hold out until Thanksgiving for pumpkin pie.

The humble pumpkin, usually relegated to decorating the front porch at Halloween and pumpkin pie at Thanksgiving, is actually a nutritional powerhouse. The list of health benefits is long:

• Supports brain health
• Protects against heart disease and asthma
• Can help reduce the risk of certain cancers
• Decreases the risk of age-related macular degeneration
• May assist people with diabetes in controlling their blood sugar
• May help with weight loss

Pumpkin Nutrition

Pumpkins are a type of squash packed with nutrients and fiber, with a mere 50 calories per cup. Both the pulp and seeds are edible. They offer an essential range of vitamins and nutrients from vitamins A, C, E, and B-6 to potassium, folate, and others listed below.

Pumpkin is also one of the best sources of beta carotene, a powerful antioxidant that provides many of its health benefits.

It’s fiber-rich—double that of kale—which helps you feel full longer, aids in weight loss and manages constipation.

Pumpkin makes a great swap for high-carb sides like potatoes and rice, but one serving is plenty. Eating a large amount could spike your blood sugar.

It’s also worth saying: Pumpkin-flavored foods and beverages are rarely if ever flavored with real pumpkin. Avoid these foods that are laden with added sugars.

Pumpkin Seeds

Pumpkin seeds are loaded with antioxidants that protect the brain and body from inflammation and damage from stress. They also contain zinc, iron, copper, and magnesium which play critical roles in nervous system and brain function.

Pumpkin seeds are versatile and portable. You can sprinkle them on just about anything for a bit of crunch—try salads, soups, oatmeal or yogurt. They also make a great on-the-go snack. If you have a Halloween pumpkin sitting around, try roasting your own seeds using the easy recipe below.

Cooking with Pumpkin

Cooking with pumpkin couldn’t be more convenient and cheap since canned pumpkin retains nearly all of the nutrition of a whole pumpkin. Just make sure you buy pumpkin puree, preferably organic, and not prepared pumpkin pie filling loaded with spices and sugar.

If you want to try cooking a pumpkin, choose sweet or pumpkin pie varieties of pumpkins for better eating than kind you carve for Halloween. Chose a pumpkin with a few inches of stem remaining. It should also be hard and heavy for its size. You can store uncut pumpkins in a cool, dark place for up to 2 months.

Raw and roasted pumpkin seeds are also readily available at the grocery store. Buy organic if you can. Just make sure there is only one ingredient on the list—pumpkin seeds!

7 Recipes to Add More Pumpkin to Your Diet

Give these pumpkin recipes a try and let us know which is your favorite, or share one of your own recipes!

1. Roasted Pumpkin Seeds

If you pulled the seeds out of a pumpkin to carve it for Halloween or have whole pumpkins lying around after Halloween, put them to use by roasting your own pumpkin seeds. You can use them for a snack, sprinkled on salads, and added to granola, yogurt, or oatmeal for a nutritional boost. Jessica Gavin offers an easy step-by-step guide.

2. Pumpkin Chili

This recipe from The Real Food Dietitians bumps up the nutritional value of the chili by simply adding a can of pumpkin. If you have a chili recipe you prefer, give it a try. Quick tip: you don’t have to use a slow cooker for this recipe. The flavors will all come together after just a few minutes on the stovetop.

3. Healthy-ish Pumpkin Muffins

Let’s face it—most muffins are basically a cupcake without frosting. Gimme Some Oven’s recipe swaps in healthier ingredients like pumpkins, oats, and alternative milk to make it breakfast-worthy. These muffins are quick and portable if you need breakfast on the go.

4. Pumpkin Chai Latte

Save yourself some money and make your own pumpkin-flavored beverage at home. This recipe from Cookie and Kate uses alternative milk to make it dairy-free.

5. Vegan Pumpkin Soups

When the weather is chilly, there’s nothing better than a comforting soup.

• Well Plated’s recipe includes cauliflower and almond butter to make it even healthier.
• This version from Aimee Mars in the Kitchen provides a hint of sweetness with butternut squash.
• If you are looking for a kick of spice, Garlic and Spice has a Thai-inspired version with red chilis
• Minimalist Baker’s pumpkin curry recipe includes a blend of Indian spices.

6. Warm Roasted Pumpkin and Chickpea Salad with Tahini

This Food52 recipe requires a little extra effort to roast the pumpkin, but the results are delicious. Pair it with roasted chicken, lamb chops, or braised beef, or eat it on its own for a vegetarian meal. Quick tip: It’s also fabulous with roasted butternut squash!

7. Pumpkin Pie Overnight Oats

Switch up your breakfast cereal or oatmeal with this yummy make-ahead take from The Real Food Dietitians. The recipe includes ingredients like kefir, chia seeds, and nuts to pack a nutritional punch.