Is Pumpkin Pie Actually a Healthy Fall Dessert?

Is Pumpkin Pie Actually Healthy?

With its creamy custard filling and flaky pie crust, pumpkin pie is the essence of autumn indulgence. But is this beloved Thanksgiving dessert less of a treat than you might assume? Pumpkins themselves are quite nutritious, packed with vitamins, minerals and antioxidants. While pie crust and added sugar make pumpkin pie more of a sometimes food, the pumpkin itself has real health benefits. Read on to learn about the nutritional profile of pumpkin and how to lighten up your pumpkin pie.

Nutritional Benefits of Pumpkin

Pumpkin is a nutritious autumn superfood. One cup of canned pumpkin puree contains:

• 49 calories
• 12 grams carbohydrate
• Less than 1 gram fat
• 5 grams fiber
• 1954% Daily Value of Vitamin A
• 22% DV Vitamin C
• 12% DV Potassium
• 10% DV Iron

This serving also provides vitamin E, thiamin, riboflavin, niacin, folate, pantothenic acid, calcium, and magnesium. Pumpkins are rich in the antioxidants beta-carotene, alpha-carotene, beta-cryptoxanthin, and lutein/zeaxanthin which help protect cells from damage.

Benefits of Pumpkin for Your Health

With this stellar nutritional profile, pumpkin provides some great health perks. Here are some of the top benefits of eating pumpkin:

• Immune Support - With almost 200% DV for vitamin A and over 20% DV for vitamin C per serving, pumpkin is great for immunity. Vitamins A and C are crucial antioxidants that help defend against pathogens.
• Heart Health - The fiber, potassium, vitamin C and vitamin E in pumpkin all contribute to heart health. Potassium supports healthy blood pressure while antioxidants lower risk of cholesterol oxidation.
• Vision Health - Lutein, zeaxanthin and beta-carotene found in pumpkin help protect the eyes from macular degeneration and cataracts.
• Cancer Prevention - Pumpkin contains alpha-carotene and beta-carotene which may help prevent some cancers like lung and prostate cancer.
• Healthy Skin - Vitamin A, C and E in pumpkin act as antioxidants to protect skin cells from free radical damage that causes signs of aging.

Pumpkin for Weight Loss

With nearly 5 grams of fiber per cup serving, pumpkin can be an asset for weight loss. Fiber promotes satiety to curb appetite between meals. The folate, niacin and pantothenic acid in pumpkin also aid metabolism. Replace some higher calorie ingredients like butter, cream and flour in recipes with pureed pumpkin to cut calories.

Tips for Enjoying Healthy Pumpkin Pie

So while pumpkin on its own is quite nutritious, typical pumpkin pie recipes negate some of these benefits with added sugar, butter, heavy cream and white flour. However, there are easy ways to lighten up pumpkin pie to enjoy this iconic fall dessert while still getting its nutritional perks. Here are some healthy tweaks to try:

• Use a whole grain pie crust or try crustless.
• Substitute pumpkin puree for half the sweetened condensed milk.
• Use evaporated skim milk in place of heavy cream.
• Cut the sugar amount by 1/4 to 1/3.
• Add spices like cinnamon, nutmeg, cloves and ginger instead of extra sugar for flavor.
• Substitute almond, oat or whole wheat flour for some of the white flour.
• Try honey, maple syrup, agave or stevia to replace some sugar.
• Bake in mini muffin tins for portion control.

Nutrition of Typical Pumpkin Pie Slices

A slice from a 9 inch pie made with basic pumpkin pie filling has around:

• 300 calories
• 13 grams fat
• 36 grams carbs
• 3 grams fiber
• 20 grams sugar
• 4 grams protein

For a lighter option, look for pumpkin pies made with a whole grain crust, lower sugar and lighter dairy options. Some stores even sell pumpkin pies made with Greek yogurt, cutting the fat significantly. Check labels and choose your slice wisely.

Healthier Ways to Enjoy Pumpkin

While pumpkin pie may be the most iconic use of pumpkin, there are dozens of nutritious ways to enjoy this fall superfood. Explore these healthy pumpkin recipes:

Savory Pumpkin Dishes

• Pumpkin Chili - Make chili with pumpkin puree, beans, tomatoes, and spices.
• Pumpkin Soup - Puree pumpkin with onions, broth, and cream for a creamy soup.
• Pumpkin Risotto - Saute pumpkin puree into risotto for bonus nutrition.
• Pumpkin Lasagna - Layer lasagna with pumpkin puree and fall vegetables.
• Pumpkin Ravioli - Stuff ravioli with pumpkin puree mixed with ricotta and spices.
• Pumpkin Pizza - Top pizza dough with pumpkin sauce, veggies, cheese and herbs.
• Pumpkin Mac and Cheese - Fold pumpkin into cheesy pasta along with butternut squash.

Sweet Pumpkin Recipes

• Pumpkin Smoothie - Blend pumpkin puree with banana, yogurt, milk and spices.
• Pumpkin Muffins - Fold pumpkin into a healthy whole grain muffin batter with nuts and fruit.
• Pumpkin Bread - Swap out some oil for pumpkin puree in dense, moist pumpkin bread.
• Pumpkin Cupcakes - Lighten up pumpkin cupcakes by replacing some fat with puree.
• Pumpkin Cookies - Stir pumpkin puree into oatmeal cookie dough for extra nutrition.
• Pumpkin Protein Bars - Mix pumpkin into dough along with protein powder and dried fruit.
• Pumpkin Overnight Oats - Combine pumpkin puree, oats, milk, yogurt and spices. Refrigerate.

Simple Ways to Use Pumpkin Puree

Don't let leftover pumpkin puree go to waste. Use it to make:

• Healthy dips - Mix with Greek yogurt and spices for veggie dip.
• Oatmeal - Stir into oats along with fruit, nuts, milk and maple syrup.
• Pancakes and waffles - Fold into whole grain batter.
• Hummus - Blend chickpeas, tahini, pumpkin puree, olive oil, lemon juice and spices.
• Overnight porridge - Combine with oats, chia seeds, milk and refrigerate.
• Smoothies - Blend with banana, yogurt, cocoa powder and milk for extra creaminess.
• Granola bars - Bind granola with pumpkin puree, dried fruit, nuts and honey.
• Pasta sauce - Saute with tomatoes, spinach and spices for a quick meal.

How to Make Healthy Homemade Pumpkin Puree

While convenient, canned pumpkin puree can contain added sugar and preservatives. Make your own at home with just fresh pumpkin for full nutrition benefits. Here's how:

Ingredients

• 1 medium sugar pumpkin or pie pumpkin (about 3 pounds)

Instructions

1. Preheat oven to 350F. Line a baking sheet with parchment.
2. Cut pumpkin in half and scoop out strings and seeds.
3. Place pumpkin cut-side down on prepared baking sheet.
4. Roast for 45-60 minutes until very soft when pierced with a knife.
5. Allow pumpkin to cool enough to handle. Scoop out cooked pumpkin flesh from skin and place in a food processor or blender.
6. Puree until smooth. Add spices like cinnamon or nutmeg if desired.
7. Place puree in an airtight container and refrigerate up to 1 week or freeze up to 3 months.

Use this homemade pumpkin puree just like canned pumpkin in all your favorite recipes. Adjust cooking times as the homemade puree contains more moisture than canned.

Conclusion

While typical pumpkin pie is high in sugar and fat, pumpkin itself is quite nutritious. Pumpkin provides a hefty dose of antioxidants, vitamin A, vitamin C, potassium and fiber. Enjoying pumpkin pie in moderation along with other healthy pumpkin dishes and snacks can allow you to reap the many benefits of this colorful fall superfood. With a few simple ingredient swaps, you can still savor pumpkin pie while making it more nutritious.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.