Pumpkin: Natural Weight-Loss Foods
by About the Natural Weight-Loss Authors
Natural
Weight-Loss Foods: Pumpkin
No matter how
health-conscious your eating habits, everyone needs a little dessert sometimes.
Pumpkin is perfect when you want a healthy treat. That way, you can have all of
the enjoyment without any of the guilt.
The pumpkin is an American original. Pumpkins, belonging to the squash family,
have an understated taste that lends itself well to a variety of dishes.
Besides, pumpkins make a great fat substitute in baking.
Health Benefits
The distinctive bright orange color of pumpkin clearly indicates that it's an
excellent source of that all-important antioxidant beta-carotene. Research
shows that
people who eat a diet rich in beta-carotene are less likely to develop certain
cancers than those who fail to include beta-carotene-rich foods in their diet.
Pumpkin also has another carotenoid, beta-cryptoxanthin, which may decrease the
risk of lung cancer in smokers.
Selection and Storage
Nutritional Values
Serving Size: 1/2 cup, mashed,
cooked
Calories: 24
Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Carbohydrate: 6 g
Protein: 1 g
Dietary Fiber: 1 g
Sodium: 1 mg
Vitamin A: 6,115 IU
Niacin: 1 mg
Vitamin C: 6 mg
Calcium: 18 mg
Potassium: 282 mg
Carotenoids: 6,012 mcg
Look for deep-orange
pumpkins, free of cracks or soft spots. Though large pumpkins make the best
jack-o'-lanterns, they tend to be tough and stringy, so they aren't the best
for cooking -- try smaller ones, especially the ones called "sugar
pumpkins."
A whole pumpkin keeps
well for up to a month, if stored in a cool, dry spot. Once cut, wrap the
pumpkin and place it in the refrigerator; it should keep for about a week.
To prepare, wash off dirt, cut away the tough
skin with a knife or a vegetable peeler, remove the seeds, then slice, dice, or
cut the pulp into chunks. You might want to save the seeds; when toasted, they
make a great snack. If you prefer something quicker and more simple, you can
always opt for canned pumpkin. It's about as nutritious as fresh. For pies and
purees, many say it tastes as good, if not better.
