DELRAY BEACH, FL. – Pumpkins are a key symbol at Halloween — but did you know they’re good for you too? Learn how you can carve out ways to add more pumpkin to your diet. Bariatric dietitian for the Surgical Weight Loss Program at Delray Medical Center Samantha Barone, RD, says pumpkin loaded with nutrients but low in fat and calories.  It packs an incredible nutritional punch – full of vitamins A, C, B2, E, and minerals. Pumpkin’s vitamins may boost immunity, fight chronic disease and protect your eyesight. 

“Pumpkin has quite a bit fiber, it’s going slowdown that rate of digestion, so it’s going to keep you fuller longer,” she says. “It can also help to stabilize blood sugars because big fluctuations in our blood sugars leads to more cravings throughout the day.” 

Pumpkin is rich in potassium, which research suggests may help decrease blood pressure. In addition, pumpkin contains antioxidants, like vitamin C, which help promote healthy skin. Moreover, the orange skin of a pumpkin contains beta-carotene and when eaten, the body converts it to vitamin A.  

Barone recommends using canned pumpkin puree in breads, pancakes, or your favorite sauce. “You can even puree pumpkin into hummus or grill it up as a side dish,” she says. 

Pumpkin is an ideal ingredient in soups, salads, pies, breads and cakes. Of course, pumpkin spice becomes a pop culture sensation each fall when it is featured in everything from coffee drinks to pretzels and cereal and ice cream to Oreo cookies.  And don’t forget to use the seeds. 

“Pumpkin seeds have extra protein and fiber in them as well. They’re also going to have potassium. They’re going to have those extra vitamins just like the actual flesh itself,” explains Barone. “And what a great way to get extra fiber and how fun. Put in hot cereals, just have it as a snack itself.” 

She says pumpkin seeds are high in zinc and vitamin E both nutrients have been shown to be beneficial for people with diabetes. 

Two Palm Beach Health Network hospitals offer bariatric surgery: Delray Medical Center and Good Samaritan Medical Center.  To learn more, click here.