Is Pumpkin Low-Carb Friendly? The LOGI Verdict
It's pumpkin season! But does pumpkin actually fit into a low-carb, LOGI-style diet? Here's everything on its origins, varieties, nutrition, storage and tasty recipe ideas.
It's pumpkin season! I really do love this vegetable. But is pumpkin actually LOGI-friendly? How does it stack up in a low-carb diet? I sat down with Marielle to find out, since as a nutrition coach she always has practical advice on hand. The info below comes from our chat, along with a bit of extra digging on my part.
Where does pumpkin come from, and what actually is it?
Pumpkin originally comes from Central and South America. It made its way to Europe once the continents were 'discovered'.
Interestingly, pumpkin is technically one of the largest berries in the world. It's often described as a fruit-vegetable.
What varieties are there?
Some of the most popular varieties include Ambercup, Buttercup, Hokkaido, Muscade de Provence, Turban squash and Mandarin.
What's the nutritional profile of pumpkin?
Here are the nutritional values per 100g of Hokkaido pumpkin as a general guide:
- Energy: around 63 kcal
- Protein: about 1.7 g
- Fat: about 0.6 g
- Carbohydrates: about 12.6 g
- Fibre: about 2.5 g
- Vitamin C: about 32 mg
Spotting ripeness and storing pumpkin correctly
Give the pumpkin's skin a light knock with your knuckles. If you hear a hollow sound, it's ripe. The stem end should also be slightly dried out or woody-looking.
With its juicy flesh and nutty flavour, pumpkin has become a firm favourite on our plates. Its season runs from September to November, but if you store it somewhere dark and dry, a whole pumpkin will keep for several months beyond that too. Since pumpkins come in all shapes and sizes, you might well end up with some leftover cut pumpkin. Simply wrap it in cling film and it'll keep in the fridge for up to a week.
Does pumpkin fit into a low-carb LOGI diet?
Pumpkin has a glycaemic index of around 74, but its glycaemic load is only about 4. That means it can fit nicely into a LOGI-style eating plan.
So what can you cook with it?
Luckily, there are countless ways to enjoy pumpkin. Try it in soups, as a side dish, mashed, turned into fries, or baked into a gratin.
Here are a few tasty recipe ideas to try:
- Pumpkin and mince bake with dates and a touch of cinnamon
- Vegan pumpkin curry with spiced quinoa
- Quinoa with pumpkin, feta and mango
- Baked pumpkin "kumpir" with mince, feta and veg filling
- Pumpkin bread
- Coconut milk lentils with pumpkin
- Pumpkin and courgette mince bake
- Pumpkin soup
Frequently asked questions
Is pumpkin a vegetable?
Botanically speaking, pumpkin is technically one of the largest berries in the world. It's often described as a fruit-vegetable.
How can I tell if a pumpkin is ripe?
Give the skin a light knock with your knuckles: a hollow sound means it's ripe. The stem end should also be slightly dried out or woody-looking.
How long does pumpkin keep?
Stored somewhere dark and dry, a whole pumpkin will keep for several months, even after the season ends. Once cut, wrap it in cling film and it'll keep in the fridge for up to a week.
Does pumpkin fit into a low-carb LOGI diet?
Yes. Pumpkin has a glycaemic index of around 74, but its glycaemic load is only about 4, which means it can fit well into a LOGI-style eating plan.
Note: This article is for general information only. It does not constitute medical advice and is no substitute for diagnosis or treatment by doctors or qualified nutrition professionals. If you have any health concerns, please see your doctor.