The Weight Loss Benefits of Pumpkin: How this Fall Vegetable Can Help You Shed Pounds

2023-10-24 14:05:00

Autumn not only brings colorful leaves and Halloween decorations, but also the versatile pumpkin on our plates. But did you know that pumpkin is not only used for carving, but also to support your diet? Learn how these fall vegetables can help you lose weight.

As fall arrives and nature transforms into a colorful spectacle, we begin to gear up for the upcoming Halloween season. Everywhere you can see creepy, carved pumpkins that awaken the anticipation of spooky celebrations. But pumpkins are not only popular as decoration, but also as a delicious and nutritious autumn vegetable that offers a variety of culinary possibilities.

But what many people don’t know: Pumpkin can also be a valuable support on the path to weight loss. In this article, you’ll learn how pumpkin can help you achieve your weight loss goals with its health benefits and versatile uses. Discover why pumpkin shouldn’t be missing from your fall menu and how it can help you shed those extra pounds.

Lose weight: This is how pumpkin helps you

Pumpkin is more than just a sign of fall. It is also a valuable food for all those who want to pay attention to their figure. Depending on the variety, 100 g of pumpkin contains only 20 to 65 calories and practically no fat. The pumpkin also contains up to 90 percent water, which also contributes to its low calorie density. Pumpkin varieties with dark orange flesh are particularly rich in vitamin A and beta-carotene, which not only benefits the skin and hair, but also supports eyesight.

Did you know that pumpkin is botanically a berry?

Yes, actually, since it contains seeds in the pulp, it makes pumpkin one of the largest berries in the world. Dark orange flesh contains a lot of vitamin A and beta-carotene, which is not only good for skin and hair, but also improves eyesight. In addition, pumpkin offers vitamin C, magnesium and iron as well as fiber, which stimulates digestion. Its high potassium content has a diuretic effect and regulates the body’s fluid balance. Pumpkin is therefore not only a delicious autumn vegetable, but also a supportive partner on the way to a healthy and slim figure.

Choosing the right pumpkin for your diet

Depending on the recipe, there are different varieties that can vary slightly in the number of calories. The most classic, but also the most calorie-rich, is the Hokkaido pumpkin. It is a versatile choice with its slightly nutty taste, firm flesh and edible peel. But the other pumpkins also offer a delicious alternative, depending on the recipe.

– Hokkaido-Kurbis: About 63 calories per 100 grams.
– Butternut Squash: Approximately 45 calories per 100 grams. Its nutty-sweet taste, creamy consistency and rich pulp make it ideal for a diet.
– Spaghettikürbis: Approximately 31 calories per 100 grams. This pumpkin has spaghetti-like fibers in the flesh and offers a healthy alternative to traditional pasta.
– Nutmeg pumpkin: About 35 calories per 100 grams. With its spicy taste, which is reminiscent of nutmeg, it is extremely versatile despite its slightly fibrous consistency.
– Early Harvest: Just like the Hokkaido pumpkin, regarding 63 calories per 100 grams. The classic Halloween pumpkin is not only suitable for carving, but can also be a delicious addition to your diet in purees and soups.

Low-carb comfort: spaghetti squash from the oven

Are you craving a quick and delicious pumpkin recipe that is also low in carbs and will help you on your weight loss journey? Don’t worry, because with this spaghetti squash recipe you are optimally prepared for the cold days and can feast without a guilty conscience

Golden brown and delicious: oven-baked spaghetti squash© New Africa – stock.adobe.com

Ingredients for 2 people:

1 spaghetti squash (regarding 1.5 kg)1 teaspoon rapeseed oil2 tablespoons pine nuts1 garlic clove1 onion1 tablespoon butter1 tablespoon dried chopped herbs (e.g. parsley, chives, oregano, thyme)1 teaspoon lemon juiceSalt and pepper to taste2 tablespoons grated Parmesan

Nutritional information (per serving):

Calories: 371 kcal Carbohydrates: 34 g Protein: 13 g Fat: 16 g

Directions:

1st step: Preheat the oven to 200 degrees top and bottom heat. Wash the spaghetti squash and cut it in half. Rub the cut surfaces with the rapeseed oil and place them, cut side down, on a baking tray lined with baking paper. Bake the pumpkin on the middle shelf of the oven for 40 minutes.

2nd step: Meanwhile, toast the pine nuts in a dry skillet until lightly browned and fragrant. Peel and finely chop the garlic clove and onion.

3rd step: Melt the butter in the microwave or in a small saucepan, then add the dried herbs, minced garlic, onion and lemon juice. Season with salt and pepper to taste.

4th step: Place the pumpkin halves on a plate and remove the pumpkin seeds with a fork. Then loosen all of the pulp with a fork so that it lies in the pumpkin halves like spaghetti. Also scrape the edges to create more pumpkin “spaghetti”.

5th step: Distribute the butter-onion-herb mix evenly over the pumpkin “spaghetti” and mix in carefully. Sprinkle the toasted pine nuts and grated Parmesan on top.

Serve hot and enjoy a delicious, low-carb meal that fits perfectly into fall and your diet.

Autumnal delight: Hokkaido pumpkin with feta

Honestly, isn’t cheese-baked food simply irresistible? This is exactly the case with Hokkaido pumpkin, one of the most popular types of pumpkin that is also low in carbohydrates. When combined with creamy and spicy feta cheese, it can serve as a light main course, shine as a side dish or turn your salad into a real taste experience.

Autumnal treat: melted feta on Hokkaido pumpkin© GulArt/Adobe Stock

Ingredients for 2 people:

1 small Hokkaido pumpkin1 sprig of rosemary4 ​​tbsp olive oilPepper curry cumin80 g feta10 walnuts4 tsp honey or maple syrup

1st step: Start by thoroughly washing the small Hokkaido pumpkin and cutting it into quarters. A sharp knife is particularly helpful here. Preheat the oven to 180 degrees top and bottom heat.

2nd step: Remove the seeds and then cut the pumpkin into strips.

3rd step: Mix the pumpkin strips in a bowl with 4 tablespoons of olive oil and season them to taste with pepper, a pinch of curry and a pinch of cumin. Transfer the seasoned pumpkin strips to a baking dish or alternatively line a baking tray with baking paper.

5th step: Evenly distribute the crumbled feta and coarsely chopped walnuts over the pumpkin strips.

6th step: Bake everything in the preheated oven for regarding 30 minutes, until the pumpkin is soft and slightly golden brown. To give the baked pumpkin a sweet touch, drizzle it with 4 teaspoons of honey or maple syrup.

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