{"id":22179,"date":"2021-10-14T00:00:00","date_gmt":"2021-10-14T00:00:00","guid":{"rendered":"https:\/\/www.hancockhealth.org\/?p=6623"},"modified":"2021-10-14T00:00:00","modified_gmt":"2021-10-14T00:00:00","slug":"pumpkin-the-good-the-bad-and-the-rest","status":"publish","type":"post","link":"https:\/\/www.hancockhealth.org\/zh\/2021\/10\/pumpkin-the-good-the-bad-and-the-rest\/","title":{"rendered":"\u5357\u74dc\uff1a\u597d\u7684\u3001\u58de\u7684\u4ee5\u53ca\u5176\u4ed6"},"content":{"rendered":"
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\n\n October 14, 2021<\/span>\n\n
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What comes to mind when you think of fall? Is it pumpkin-spiced everything? For many people, this time of year is ripe for yummy, warm, home-baked treats and comfort-food dishes featuring the popular orange vegetable. Some such offerings are actually pretty healthy and contain ample nutrition, while others can lead to overindulgence that\u2019ll blow your healthy lifestyle right out of the water.<\/p>\n<\/div>

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The Good<\/strong><\/h4>\n<\/div>
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Actual pumpkins are great for you, whether you\u2019re having fun carving them for jack-o-lanterns or eating them for dinner. With a plethora of vitamins, minerals and antioxidants, these fall super-gourds are known to improve eyesight, boost immunity, lower your risk for certain cancers, and promote heart and skin health. They\u2019re also low in calories if you\u2019re trying to watch your weight. And they contain fiber, as well as seeds you can roast for future snacking\u2014a great option for a healthy dose of protein and vitamins on the go.<\/p>\n<\/div>

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Pumpkin-packed recipes<\/strong><\/h4>\n<\/div>
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Why not lean into the pumpkin\u2019s benefits by using it in a variety of savory or lightly sweetened foods this fall? Chili is always a great place to start when you\u2019re trying to find a nutritious and delicious dinner for the whole family. This black bean, beef, and pumpkin chili<\/a> recipe contains fiber from veggies and legumes as well as a healthy dose of vitamin A, thanks to the pumpkin. If chili isn\u2019t your thing, this ginger and pumpkin soup<\/a> is another delicious option. <\/p>\n<\/div>

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If you\u2019re feeling adventurous, check out these recipes for vegetable and pumpkin stir-fry<\/a> \u6216\u8005 pumpkin chickpea curry<\/a>. We know that pumpkin is usually associated with sweets, so it wouldn\u2019t be fair if we didn\u2019t include a healthy and tasty dessert featuring the fall favorite. This great recipe for healthy pumpkin blondies<\/a> contains coconut sugar, a better sweetening alternative, as well as oat flour, which packs more fiber and nutrition than regular white flour. <\/p>\n<\/div>

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The Bad<\/strong><\/h4>\n<\/div>
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But not all the flavor that hails from this orange gourd is healthy. In general, it\u2019s best to avoid pumpkin-spiced drinks from your favorite coffee shop, as they usually contain high amounts of fat and sugar. Some contain a whopping 50 grams of sugar\u2014more than you need in an entire day! But if you just can\u2019t resist (We understand. It \u662f <\/em>the season.), ask for a low-sugar version. Or go with spiced tea if you can beat down the craving.<\/p>\n<\/div>

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Pumpkin donuts and cookies are probably everywhere at your local farmers market or bakery, and they aren\u2019t good for your health, either. That being the case, try making your own treats this season. You\u2019ll be able to control the quality of ingredients and the amount of sugar in each recipe. <\/p>\n<\/div>

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The Rest<\/strong><\/h4>\n<\/div>
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This time of year, the sheer number of pumpkin-flavored temptations available on supermarket shelves is endless. Although some of these may be incredibly tasty or appear harmless, make sure to read the labels before purchasing them. Check their sugar content, fat, and other ingredients. One of the best habits you can foster is to shop around the perimeter of the grocery where the fresh produce, meats, and dairy are stocked. As a rule of thumb, more of your purchases should come from this outer ring than any other section of the store.<\/p>\n<\/div>

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If you\u2019re trying to maintain a healthy lifestyle this season, it\u2019s OK to indulge in a few pseudo-pumpkin treats, but it may be less risky for blowing your health goals to avoid them altogether and just go for the real pumpkin-laced foods instead. Try out some of our healthy recipes or head into the kitchen and experiment, making your own delicious and healthy pumpkin recipes. <\/p>\n<\/div>

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