Many people like to eat pumpkin, not only because it tastes good, but also because it is said to have special nutrients.
For example: sugar reduction, weight loss...
Is this really the case?
The most famous ingredient in pumpkin is pumpkin polysaccharide, and there are indeed many animal experiments that have proved that it has a hypoglycemic effect [1,2].
However, unfortunately, animal experiments are done in animals, and there is no strong evidence of human trials to prove that this ingredient is indeed effective in reducing blood sugar in humans.
And, more importantly, pumpkin is a kind of food, not a purified, single-ingredient drug, the content of pumpkin polysaccharides in it is not high, relying on eating pumpkin, simply can not eat the dose that is effective for the human body.
(Source: soogif)
In addition, pumpkins have a glycemic index (GI) of 75, which is lower than rice (GI 90) and steamed buns (GI 85), but it is still a high GI food [3].
Not the ideal staple food recommended for people with high blood sugar.
Relatively speaking, if you want to control blood sugar through diet, it is more appropriate to eat some coarse grains such as black rice, buckwheat, oats, etc. in terms of staple foods.
Many people think that pumpkin is low in calories and full, and is an excellent food for weight loss.
So, they simply replaced the rice and steamed buns in the rice bowl with pumpkins.
But this is not good for the body.
First of all this may leave your carbohydrate intake insufficient.
Pumpkin contains 5.3% carbohydrates, which is too far from staple food, with 25.9% for rice and 47% for steamed buns!
And the protein content in pumpkin is 0.7%, compared with 2.6% for rice and 7% for steamed buns, which is several times worse [3].
Pumpkin is actually a vegetable, although eating pumpkin can eat less staple food, but only eat pumpkin, do not eat staple food, not only will cause a serious shortage of carbohydrates and protein, but also more likely to be hungry.
Although pumpkin cannot reduce sugar and weight loss, it is indeed a nutrient-rich food.
Pumpkin β- carotene, certain minerals, the performance is more prominent!
Rich in β-carotene
Like most yellow foods, pumpkins are more β-carotene, generally 2 to 4 mg/100 g[4], and some varieties (such as chestnut red) can even reach more than 30 mg/100 g [5], more than carrots (8.29 mg/100 g)[6].
β-carotene can be converted into vitamin A in the body. Vitamin A plays an important role in protecting vision, skin health, immunity and more.
However, you can't eat too much, because if carotene can't be metabolized, it will be deposited in the stratum corneum of the skin, making the skin yellow, that is, "hypercaroteneemia".
There are case reports: some people eat pumpkin almost once a day or every other day for 3 consecutive months, and eat about 200 grams each time. As a result, both hands became yellow and he developed hypercaroteneemia.
High potassium and low sodium, suitable for patients with hypertension
Pumpkin, which has a potassium content of 145 mg/100 g and a sodium content of 0.8 mg/100 g[3], is a typical high-potassium and low-sodium vegetable, and it is indeed an ideal ingredient for patients with high blood pressure.
Will you eat pumpkin?
bibliography
Zhao J, Yuan Chi, Zhou Chun L, et al. Research progress on hypoglycemic effects of pumpkin polysaccharides[J]. Food Research and Development, 2014, 34(7):108-110.
[2] Adams G G, 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.
Yang Yuexin. Chinese Food Ingredient List Standard Edition, 6th Edition, Volume 1[M].Beijing:Peking University Medical Press,2018.
Liu J F, Mei W T, He M H, et al. Determination of β-carotene content in fruits of eight pumpkin cultivars[J]. Chinese Horticultural Digest, 2016, 32(2):4.
Yuan H Y, Tang Y W, Xia W, et al. Dynamic analysis of nutrient composition of new pumpkin cultivars in protected area[J]. Northern Horticulture, 2010(7):3.
Chinese Nutrition Society. Reference intake of dietary nutrients in Chinese residents (2013 edition)[M]. Beijing: Science Press, 2013:326.
Zhu Chunxian, Zhu Hongmei, Wu Xingtian. A case of caroteneemia caused by large consumption of pumpkin[J]. Chinese Journal of Misdiagnosis, 2002, 2(6):1.
Author: Zhao Yanan | Editors: Zhao Yanan, Guo Qian, Wang Yan
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