Pumpkin is one of the “superfoods” that you cannot overlook if you are looking to lose weight or improve your health.
Pumpkin is a type of winter squash belonging to the Cucurbitaceae family. It originates from North America and is particularly popular during Thanksgiving and Halloween.
Although pumpkin is often viewed as a vegetable, scientifically, it is classified as a fruit due to its numerous seeds. However, in terms of nutrition, it resembles vegetables more than fruits.
Pumpkin is rich in carotenoids, which refer to a family of about 600 different plant pigments. Carotenoid pigments are considered color nutrients because they share many properties similar to vitamins.
Like many other essential nutrients, carotenoids offer health benefits, such as enhancing immunity and combating infections. Notably, carotenoids are powerful antioxidants that protect cells from damage caused by free radicals. Therefore, consuming foods high in carotenoids can help reduce the risk of chronic diseases such as heart disease, hypertension, and even cancer.
Numerous studies have shown that carotenoids can help prevent breast cancer, stomach cancer, and pancreatic cancer.
Can pumpkin help lower blood sugar?
There are two schools of thought regarding the effects of pumpkin on human health.
- First, some believe that pumpkin contains a lot of sugar, so those with high blood sugar should avoid eating it.
- Second, others argue that pumpkin helps control and lower blood sugar, making it very beneficial for those with high blood sugar levels.
The answer is that both are incorrect. People with high blood sugar can still eat pumpkin, but consuming pumpkin alone will not help control blood sugar levels in the body.
In fact, pumpkin has a fiber content (carbohydrate) of 5.3%, which is much higher than the average fiber content in most vegetables. Its glycemic index (GI) is relatively high at around 75. However, like many other melons, when pumpkin is digested, it converts to glucose, leading to a gradual increase in blood sugar levels, even slower than when consuming steamed buns.
Nevertheless, pumpkin contains components that can help lower blood sugar levels, such as polysaccharides (structural components of plant cell walls) and cyclopropyl amino acids that promote insulin secretion from the pancreas. However, these components are present in very small amounts, making their effects minimal.
Thus, the relationship between sugar content and blood sugar control in pumpkin is not very clear. What is more important is that pumpkin is a fiber-rich food.
Reduce the risk of chronic diseases
Free radicals are molecules produced by the body’s metabolic processes. Although unstable, they play many useful roles in killing harmful bacteria.
However, excessive free radicals in the body create a state known as oxidative stress. This imbalance between free radicals and antioxidants can lead to chronic diseases, including heart disease and cancer.
Pumpkin contains antioxidants such as alpha-carotene, beta-carotene, and beta-cryptoxanthin. These substances can neutralize free radicals, preventing them from harming the body’s cells.
Lower blood pressure
The high potassium content in pumpkin can help lower blood pressure, thereby reducing the risk of heart disease and stroke, according to the CDC in the United States. “A potassium-rich diet helps lower blood pressure in individuals with hypertension by encouraging the kidneys to excrete excess sodium,” explains Professor Blake.
Reduce the risk of heart disease
Heart disease is the leading cause of death worldwide. Incorporating nutrient-rich foods like pumpkin can enhance cardiovascular health due to its fiber, potassium, and antioxidants. The phytosterols and omega-3 and omega-6 fatty acids in pumpkin also help reduce bad cholesterol, preventing cardiovascular disease and hypertension.
A review published in August 2019 in the Journal of the American College of Cardiology found that fiber has been shown to reduce the risk of heart disease and improve cholesterol and triglyceride levels.
Boost the immune system
Pumpkin is rich in nutrients that can enhance the body’s immune system.
Research shows that vitamin A can strengthen the immune system and help fight infections. Conversely, individuals deficient in vitamin A may have weaker immune responses.
Pumpkin is also high in vitamin C, which has been shown to increase white blood cell production, helping immune cells function more effectively and speeding up wound healing.
In addition to the two vitamins mentioned, pumpkin is also a source of vitamin E, iron, and folate, all of which are known to support the immune system.
Moreover, pumpkin is a rich source of fiber, which can help curb appetite. (Image: Herzindagi).
Is canned pumpkin as good as fresh pumpkin?
The answer is no. Canned pumpkin is often mixed with cream and some sugar, about 8g per can, while fresh pumpkin contains only natural sugars.
Tips for consuming pumpkin
According to health experts, to maximize the benefits of pumpkin for health and avoid potential risks, it is essential not to consume too much at one time due to its high fiber content, which can lead to digestive disturbances and bloating.
Individuals with sensitive constitutions may be allergic to pumpkin and should be cautious of symptoms such as nausea, difficulty breathing, and abdominal pain, seeking medical attention if necessary.
Avoid eating pumpkin that has been stored for too long or is overly mature, as this can increase sugar content, leading to fermentation and the production of harmful toxins; avoid consuming pumpkin during digestive disorders.
Pumpkin is beneficial for health and can be prepared in various dishes, but it should not be overconsumed; it is advisable to have it only 2-3 times a week.
In addition to consuming dishes made from this fruit, individuals should also incorporate other foods to maintain a diverse diet and avoid nutrient deficiencies.
