It's the time of year for an onslaught of pumpkin products and not just pies and breads but a variety of pumpkin sweets, donuts, lattes, ice cream, and even chocolate pumpkin candy. But it's important to be aware of the good and bad ingredients found in all the pumpkin foods you consume. 

Pumpkins Good Ingredients 

The good news is that pumpkin is a good source for zinc, iron, copper, protein, magnesium, phosphorus, and manganese. It is low in cholesterol and high in fiber, Zeaxanthin, a fighter against impaired eyesight and age-related macular degeneration; and vitamin A, which is great for healthy eyes and skin and aids in fighting cancer. The seeds are also high in heart-healthy phytosterols. All of these ingredients combine to make pumpkin great for growth, energy and a healthy immune system. 

Watch The Pumpkin Additives 

What you need to watch are all the additives and additional calories - that make pumpkin goodies taste good. 

While typical pumpkin pies do contain several cups of healthy pumpkin, you'll also find lots of high-calorie ingredients that can include heavy cream, evaporated milk, sweet pumpkin puree, dark brown sugar, and white sugar - not to mention the additional calories in eggs, cinnamon, ginger, and nutmeg. And then there's the pie crust, the whip cream topping and a dollop of ice cream on the side. 

The same caution goes for all of the other pumpkin coffees, goodies, and desserts that are also packed with many of the ingredients above. Pumpkin-laced candy is still candy, cautions Suzy Weems, Ph.D., registered dietitian and professor of nutrition sciences in Baylor University's College of Health and Human Sciences. Pumpkin seeds are good for making you feel full, but the fat doesn't disappear when you roast and eat them. Also, be sure to notice how much pumpkin is really in pumpkin desserts so that it's not just the flavoring. A pumpkin latte is not going to mean any fewer calories if it's made with a full-fat milk or syrup. And pumpkin doughnuts still have sugar. 

Pumpkin is delightful but it's not a magic bullet," Weems added. "Take a look at the total calories: If you have diabetes, you look at the sugar and total carbohydrates; if you have cardiovascular disease, look at the fat and always be sure to read the container or the wrapper."

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Reviewed By:

Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at www.rayspotts.com.