As the leaves continue to fall and the bitter cold of winter draws nearer, coffee houses and bakeries are adjusting the product cycle to incorporate a seasonal staple — pumpkin.
Pumpkins go hand-in-hand with carbohydrates — pies, lattes, soups and breads — and annually burst onto the culinary scene to some criticism. According to Lisa Eberhart, a registered dietician for University Dining, pumpkins deserve a little more credit.
“In America, pumpkin is mostly an ingredient because it’s so versatile,” Eberhart said. “It gets a bad name because of what it’s added to. There’s absolutely nothing wrong with the pumpkin itself.”
According to Eberhart, the pumpkin’s adaptability is only half the story. Pumpkins are a winter squash that are in the same family as zucchini and cucumbers and are full of nutrients.
“There are so many vitamins and minerals in pumpkins, and people would never know it unless they really did their research,” Eberhart said. “The pumpkin is generally known as a holiday decoration, but it’s frustrating because people so often overlook the real benefits of the pumpkin and only go for the desserts.”
One-quarter cup of pumpkin seeds contains roughly half of the recommended daily intake of magnesium, which is important to the maintenance of the heart, bones and blood vessels. The seeds are also a rich source of zinc, which aids the immune system, eyes, skin and insulin regulation.
Eberhart said that pumpkins can be a useful tool for college students because they contain high levels of tryptophan, an amino acid that is key in the production of serotonin, a good mood chemical and melatonin, a natural sleep aid.
Though commonly associated with goodies that are essentially sugar, pumpkin purée is considered to be the first real superfood.
Pumpkin purée is rich in beta-carotene, a carotenoid thought to play a role in cancer prevention, as well as vitamins C and E.
“Pumpkin has about 80 calories per cup and a whopping nine grams of fiber,” Eberhart said. “The fiber helps you stay fuller longer, so pumpkin is a really great on toast as a substitute for butter.”
