Sweet, Sweet Sunday

Pumpkin…The Why?!

Pumpkin is not only a highly low-calorie, nutrient-dense food that is rich in vitamins and minerals, but also help you have a healthier complexion, healthier hair, and more energy.

So let’s take a look at the specific nutritional level of pumpkin and how eating more pumpkin could be beneficial for diabetics…

First, a few nutritional facts…

Beta-Carotene…Beta-carotene is a powerful antioxidant that gives orange vegetables and fruits their vibrant color. Beta-carotene is easily converted into vitamin A…which in turn triggers the creation of white blood cells that fight infection.

This is important because consuming foods that are rich in beta-carotene may reduce your risk of developing certain illnesses, such as

  • age-related macular degeneration
  • asthma
  • certain types of cancer, including prostate and colon cancer
  • degenerative damage to the eyes
  • diabetes
  • heart disease

Calories...One cup of cooked, boiled, or drained pumpkin without salt contains 49 calories.

Carbohydrates...One cup of cooked, boiled, or drained pumpkin without salt contains 12.01 grams of carbohydrates.

Cholesterol…One cup of cooked, boiled, or drained pumpkin without salt contains no cholesterol.

Fat…One cup of cooked, boiled, or drained pumpkin without salt contains 0.17 g of fat.

Fiber…One cup of cooked, boiled, or drained pumpkin without salt contains 2.7 g of fiber. Canned pumpkin provides over 7 grams of fiber.

Although the recommended daily fiber intake is between 25 and 30 grams, most Americans typically only get 15 grams of fiber per day.

Fiber is important for slowing the rate of sugar absorption into the blood and promoting regular bowel movements, and supporting the digestive system in general.

Protein…One cup of cooked, boiled, or drained pumpkin without salt contains
1.76 g of protein.

Vitamin A…One cup of cooked, boiled, or drained pumpkin without salt contains more than 200% of the recommended daily allowance (RDA) of vitamin A.

Vitamin C...One cup of cooked, boiled, or drained pumpkin without salt contains 19% of the RDA of vitamin C. Vitamin C is important for the immune system, especially important on days like today when the temperature is lunging from 85 degrees today to about 50 degrees tomorrow.

Other Nutrients…One cup of cooked, boiled, or drained pumpkin without salt contains 10% or more of the RDA of vitamin E, riboflavin, potassium, copper, and manganese… as well as at least 5% of thiamin, B-6, folate, pantothenic acid, niacin, iron, magnesium, and phosphorus.

Finally, what benefits do pumpkin, pumpkin oil, and pumpkin seeds have to offer type 2 diabetics?

Pumpkins can lower your risk of getting type 2 diabetes, and help control diabetes, because of the powerful effect that plant compounds found in both pumpkin seeds and pumpkin pulp have on the absorption of glucose into the tissues and intestines.

Not only that, pumpkin also helps balance levels of liver glucose.

In fact, these plant compounds found within the pumpkin seeds and pulp have such an impact on diabetes that there is research being done as to using them in anti-diabetic medication.

So now I am headed out the door and to the nearest Starbucks for a grande PSL with extra sugar…after all, pumpkin is healthy, right?

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