Pumpkin Spice and Everything Nice
National Pumpkin Day | October 26
Pumpkins are the SUPER FOOD you didn’t know you need.
written by Brandi McMurry
Fall photo by Brandi McMurry
Tis the season to be spooky, binge horror films, snuggle up with bonfires, and perhaps the most important nostalgia this time of year - Pumpkin Spice!
Walking through your local grocery market, pumpkin spice is around every corner, and simply cannot be missed. The seasonal fad becomes larger every year, with new and inciting pumpkin spice treats. Pop-tarts and cakes, cereals and coffee, even alcohol can get behind the flavor.
So now the question is, how can you get in on the pumpkin spice hype without all of the extra sugar?
The good news is, pumpkin is a Super Food! Rich in both soluble and insoluble fiber, you'll be doing yourself a favor eating pumpkin any time of year.
Photo by Marius Ciocirlan on Unsplash
Daily soluble fiber consumption can help control glucose levels by regulating sugars. Fiber is not absorbed into the bloodstream. Your blood sugar will not spike from soluble fiber because it is used to bulk your stool. Eating a diet rich in soluble fiber is a great preventative for type two diabetes. People who are type two (or one) diabetic can use fiber to aid in managing symptoms.
Soluble fiber can also help manage high cholesterol and heart disease. As the fiber-rich foods pass through the digestive tract, they will attach to the cholesterol particles. Because soluble fiber is not absorbed, the cholesterol is eliminated instead of entering the bloodstream, in turn protecting the heart.
Diets rich in soluble fiber also help you stay full longer, which can help with weight loss, and help with overall digestion.
Pumpkin seeds are a great source of insoluble fiber and can have a scraping effect on the colon. This can help with constipation if there is a build-up. The average person has 3–15 pounds of hard solid wasted lining the inside of their colon. This can also aid with weight loss and overall digestive motility.
Omega 3 and 6 fatty acids, ever-present in the seeds, are excellent for brain health and keto-friendly.
Magnesium-rich, pumpkin seeds are one of the best natural sources. According to Healthline, approximately 79 percent of American adults are deficient in magnesium. Magnesium can help control blood pressure, heart disease, regulate blood sugar, maintain healthy bones, and even can affect mood and serotonin levels if deficient.
Zinc is also abundant in pumpkin seeds. Low levels of zinc have been linked to low fertility in men. A handful of pumpkin seeds a day can greatly enhance the quality of sperm in men with autoimmune disorders.
Rich in antioxidants, pumpkin seeds, and the meat of the pumpkin, is a notable superfood that can be easily added to your diet.
So there is the pumpkin, how can you healthfully add the spice. Fortunately, pumpkin is diverse, and any number of spices can be used to punch up the flavor.
Cinnamon can work synergistically with the pumpkin in terms of controlling diabetes and is also great for the immune system.
For a more savory flavor in a soup, for example, try fresh garlic with natural healing properties of the likes of antibiotics.
Pumpkin spice isn’t just seasonal anymore, it’s a daily staple for health, and a personification of youth.
