By Danielle Rancourt, MS, RD, LD
For Wild Northerner Magazine
The Craze
If you’re a coffee drinker, spend time in grocery stores or belong to any social media outlets like Instagram or Pinterest, you’ve probably noticed that pumpkin spiced products have become increasingly popular in North America over the last decade.
This craze started when Starbucks conceived and mass-marketed the pumpkin spiced latte (also known as PSL) in 2003, having now sold over 200 million cups since its debut. Though the pumpkin rage may seem a tad outrageous, it is truly remarkable that what started off as a seasonal beverage snowballed into a $500 million industry. Unfortunately for the pumpkin spiced haters, there seems to be no sign of slowing down. Pumpkin-flavored food and beverage sales are still increasing with each passing year, with more and more companies jumping on the pumpkin wagon.
Healthy or Not?
Since pumpkin is a fruit, all this pumpkin spiced stuff is healthy, right? I hate to be the bearer of bad news, but the word "pumpkin" does not necessarily mean something is healthy. I won’t disclose the nutritional facts of the PSL because 1. You can easily Google it 2. I don’t want to be the dietitian that crushes your pumpkin-loving soul. However, I will tell you all about the amazing benefits that pumpkins have to offer (in non-latte form!) and provide you with some delicious, healthy pumpkin recipes for fall!
More than a Jack-O’-Lantern
The bright orange color is a given that pumpkin is packed with beta-carotene, an antioxidant that is converted into vitamin A in the body. Vitamin A is a key player in eye and skin health as well as the immune system. Just a half-cup of cooked (canned) pumpkin fulfills your vitamin A needs for the day.
Pumpkin is also loaded with other vitamins and minerals such as vitamin C , iron, magnesium, copper, calcium, potassium, phosphorus, B complex vitamins and fiber. Cup to cup, there’s actually more fiber in pumpkin than kale!
On top of being nutrient-dense, pumpkin is very calorie friendly. One cup of canned pumpkin contains 80 calories and less than 1 gram of fat. Just make sure not to confuse it with pumpkin pie filling - this version has additional ingredients (sugar, salt, spices, etc.) which add an extra 100 calories (180 kcal per 1 cup).
If you plan on carving a pumpkin this Halloween, make sure not to throw out the seeds! In addition to being a good protein source (7 g/oz), pumpkin seeds also contain satiety-inducing fiber, anti-inflammatory omega-3 fats, heart healthy magnesium, zinc for immune support and tryptophan (an amino acid) to help you get some restful sleep after drinking all those pumpkin spiced lattes!
Check out these healthy pumpkin-packed recipes and have yourself a happy pumpkin spiced season!
Did you know
The name pumpkin originates from the Greek word "pepon" meaning "large melon."
Pumpkins are 90 per cent water.
China, India, Mexico and the United States are top global producers of pumpkin.
The state of Illinois calls itself the "Pumpkin Capital of the World" as 85 per cent of the world’s pumpkin is canned in Morton, IL each year.
One cup of cooked pumpkin provides 245 per cent of the RDA for Vitamin A.
Pumpkin was once recommended for removing freckles and curing snakebites.
Pumpkin contains more fiber than kale.
The largest pumpkin pie ever made was over five feet wide and weighed over 350lbs. It took 6 hours to bake!
Starbucks PSL is now available in nearly 50 countries.
Fall in love with pumpkin all over again, and feel good about it.