Many people like to eat pumpkin, not only because of its good taste, but also because — it is said that it has special nutrition.
For example: hypoglycemic, weight loss…
Is this really the case?
The most famous ingredient in pumpkin is pumpkin polysaccharide, There are indeed many animal experiments to prove that it has a hypoglycemic effect[1,2].
However, unfortunately, animal experiments are all done on animals. There is currently no strong human test evidence to prove that this ingredient is indeed effective in reducing blood sugar in humans.
And, more importantly, pumpkin is a food, not a purified, single-ingredient drug. The content of pumpkin polysaccharide in it is not high. By eating pumpkin, it is not effective for the human body at all. dose.
(Source: soogif)
Furthermore, pumpkin has a glycemic index (GI) of 75, although it is lower than rice (GI of 90) and steamed bread (GI of 85), it is still a high-GI food [3] ].
Not an ideal staple for people with high blood sugar.
Comparatively speaking, if you want to control blood sugar through diet, it is more suitable to eat some coarse grains such as black rice, buckwheat, oats, etc. as staple food.
(Source: soogif)
Many people think that pumpkin is low in calories and filling, making it an excellent food for weight loss.
So, they simply replaced the rice and steamed buns in the rice bowl with pumpkin.
But it’s not good for the body.
First of all, this may leave you low on carbohydrates.
The carbohydrate content of pumpkin is 5.3%, which is far from the staple food, rice is 25.9%[3], and steamed bread is 47%!
And the protein content of pumpkin is 0.7%, while that of rice is 2.6%, and that of steamed bread is 7%, which is several times worse[3].
Pumpkin is actually a vegetable. Although eating pumpkin can eat less staple food, eating only pumpkin instead of staple food will not only cause serious deficiency of carbohydrates and protein, but also make it easier to eat Hungry.
(Source: soogif)
Pumpkin does not reduce blood sugar and weight, but it is a nutritious food.
The beta-carotene and certain minerals in pumpkin are outstanding!
Rich in beta-carotene
Like most yellow foods, the content of β-carotene in pumpkin is relatively high, generally 2~4 mg/100 g[4], and some varieties (such as chestnut red) even It can reach more than 30 mg/100 g [5], which is more than carrots (8.29 mg/100 g) [6].
Beta-carotene is converted into vitamin A in the body. Vitamin A plays an important role in protecting eyesight, skin health, immunity, etc.
(Source: soogif)
However, don’t eat too much, because if carotene cannot be metabolized, it will be deposited in the stratum corneum of the skin, making the skin yellow, which is “hypercaroteneemia”.
There is a case report: some people eat pumpkin almost every day or every other day for 3 months, about 200 grams each time. Eventually, the skin of both hands turned yellow, and he developed hypercaroteneemia [7].
(Source: soogif)
High potassium and low sodium, suitable for hypertensive patients
The potassium content of pumpkin is 145 mg/100 g, and the sodium content is 0.8 mg/100 g[3]. It is a typical vegetable with high potassium and low sodium. It is indeed a high blood pressure patient. ideal food.
Can you eat pumpkin?
References
[1] Zhao Jing, Yuan Chi, Zhou Chunli, et al. Research progress on hypoglycemic effect of pumpkin polysaccharide [J]. Food Research and Development, 2014, 34(7):108-110.
[2]Adams GG, Imran S, Wang S, et al. The hypoglycaemic effect of pumpkins as anti-diabetic and functional medicines[J]. Food Research International, 2011, 44(4 ): 862-867.
[3] Yang Yuexin. “Chinese Food Composition Table Standard Edition” 6th Edition Volume 1 [M]. Beijing: Peking University Medical Press, 2018.
[4] Liu Qiufen, Mei Wentao, He Minghui, et al. Determination of β-carotene content in fruits of 8 pumpkin varieties [J]. Chinese Horticultural Abstracts, 2016, 32(2 ):4.
[5] Yuan Huiyan, Tang Youwei, Xia Wei, et al. Dynamic Analysis of Nutrient Components of New Pumpkin Varieties in Protected Areas[J]. Northern Horticulture, 2010(7):3.
[6] Chinese Nutrition Society. Reference Intakes of Dietary Nutrients for Chinese Residents (2013 Edition) [M]. Beijing: Science Press, 2013:326.
[7]Zhu Chunxian, Zhu Hongmei, Wu Xingtian. A case of carotenemia caused by eating a lot of pumpkin[J]. Chinese Journal of Misdiagnosis, 2002, 2(6):1.
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Author: Zhao Yanan | Editors: Zhao Yanan, Guo Qian, Wang Yan
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