Pumpkin is not only the star of autumn in desserts, but also a surprising ally of your blood sugar. By consuming pure pumpkin, you can prevent the sudden increases in blood sugar, keeping your energy stable throughout the day, say specialists.
Pumpkin has a lot of benefits to the shutterstock photo body
“Pure pumpkin has a minimal impact on blood sugar and can be worried when it is part of a balanced diet.” says Dr. Kaitlin Hippley, dietitian and diabetes specialist.
Pumpkin is rich in vitamins (A, C, E, complex B) and minerals (magnesium, zinc). It also offers benefits for the immune system, heart health, view and digestion, helping to control blood sugar, combating inflammation.
Fibers, the secret of blood sugar stability
Half a canned pumpkin cup contains about 10 grams of carbohydrates and 3–4 grams of fiber, which gives it a low blood glucose load. Fibers play an essential role, because they slow down the digestion and absorption of carbohydrates, thus preventing the sudden blood sugar increases.
“The pumpkin fibers slow down digestion and absorption of carbohydrates, thus preventing the sudden increases of blood sugar,” explains Dr. Dawn Menning, dietitian, for verywellhealth.
Regular pumpkin consumption can support maintaining stable long -term blood sugar.
“Regular pumpkin consumption can support maintaining a healthy level of long -term blood sugar” adds Hippley.
In addition, antioxidants such as beta-carotene help reduce inflammation and oxidative stress, two factors that contribute to insulin resistance.
Attention to pumpkin desserts!
But experts point out that not all forms of pumpkin are the same.
“Pumpkin desserts, such as pumpkin pies or bread, do not offer the same benefits due to added sugar and refined flour”, says Menning.
Dietitians recommend preparing these products at home, with whole flour, less sugar and addition of fiber through flax or chia seeds. “If you want to enjoy pumpkin sweets without affecting the blood sugar, try to prepare them at home with whole flour, except sugar and addition of fiber, such as flax or chia seeds,“Hippley adds.
Very important, pumpkin seeds are full of fiber, healthy fats and provide vegetable and mineral proteins such as magnesium, iron and zinc. Therefore, they are a tasty way to support heart health, digestion, immunity and more. They are also an excellent way to increase nutrition in salads, smoothies, soups and more, writes Eatingwell.
