Wild & Precious : Low in Calorie!

2014-10-01 07.12.24

Can diabetics eat pumpkin……….?

Sure, why not?

Is pumpkin low in carbs…………..?

Yes. It is low in carbohydrate. It is one of the best plant food in the world, for the pumpkin is chock-full of nutrients!

Pumpkin offers protein, complex carbohydrates, potassium, iron and vitamin A.

This bright orange vegetable is loaded with betacarotene, the precursor to vitamin A. Beta carotene is an antioxidant that protects cells from damage caused by free radicals. Carrot, sweet potato, spinach, swiss chard, sweet bell pepper, lettuce, tomatoes, cantaloupe, mango are the other good sources of beta carotene. The principal function of vitamin A is in the visual process where it promotes good vision. It also helps form and maintain healthy skin, teeth, skeletal and soft tissue, mucus membranes and skin. Retinol is another name for vitamin A, for it produces the pigments in the retina of the eyes! The best source of vitamin A are the carotenoids from fruits and vegetables.

Pumpkin is a good source of potassium. Along with calcium, the bone mineral and magnesium, potassium plays a major role in cardiovascular health. Potassium helps the body to excrete excess sodium and at the same time helps increase the calcium retention which prevents the magnesium loss! This intimate relationship between calcium, potassium and magnesium is important for many of the vital bodily functions! Having variety of bright colored fruits and vegetables, is the key.

Is pumpkin good for diabetics? A serious question asked by many diabetic patients! Many list this beautiful orange and plump pumpkin under starchy vegetables and tend to avoid consuming it! In fact, it is one of the best foods for diabetic patients. In moderate amount along with cereals and beans, you can reap the benefits of this wonderful pumpkin. For example, Quinoa, black bean and pumpkin soup is a filling meal with a healthy and nutritious ingredients!

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Pumpkin once boiled has the highest score of GI value as 75. But total carbohydrate is only 6-8%. Surprised!  Yes, the total carbohydrate in baked pumpkin is just only 6-8% when compared to the baked potato with 17%. It is obvious that the total carbohydrate (sugars and starch) in it will not have much effect on the blood glucose levels, provided if you could take the right-portion-size. Portion Size Matters!  The lower carb value that offsets the higher GI Value! Sounds great!

Canned pumpkin is high in carbohydrate that may elevate your blood sugar. So, always grab fresh pumpkin from the market.

The iron in pumpkin is non-heme, that requires sufficient amount of vitamin C to get absorbed. So, enjoy pumpkin with vitamin C rich fruits to enhance the absorption of iron.

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Pumpkin shows up in appetizers, soups, salad, bread, dessert, and savories. It always adds texture, color, and nutrition to the dish. In fact, pumpkin is a wonderful vegetable by itself in addition to being an adaptable ingredient in all savory dishes. Pumpkin soup made with pureed pumpkin and cream & spices yields roughly 150-180 calories per cup. The calorie value shoot up when high-calorie ingredients like cheddar cheese, butter and more cream are added to the soup! Ingredients added to the recipe also matters!

How about roasted salmon and pumpkin for dinner? Sounds great!

Pumpkin seeds also supply protein, minerals such as phosphorous, magnesium, iron, manganese, zinc, copper and vitamins: A, B1, B2, and B3. Like nuts pumpkin seeds too, a good source of  mono unsaturated fats!          2-3 tablespoons of seeds or nuts/day is recommended for obtaining their special health benefits.

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Pumpkin! Good for you!

To maintain a healthy body weight, enjoy the right portion of the food and of course the right amount of exercise, min.30 minutes, everyday!

References:

http://www.mayoclinic.org/

http://ndb.nal.usda.gov/

http://www.nhlbi.nih.gov/health/educational/wecan/eat-right/distortion.htm

http://ginews.blogspot.sg/

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