Somewhere along the way, pumpkin became a personality trait.
Every fall, it takes over grocery stores, coffee shops and everything in between. And while pumpkins are great for carving, not every pumpkin flavored product deserves all the hype it gets.
“Pumpkin is a source of complex carbohydrates, is a great source of vitamin A and also provides fiber and antioxidants,” says Samantha Oldman, RD, with Hartford HealthCare. “But there’s a big difference between eating actual pumpkin and buying something that’s flavored to taste like it. Some seasonal products contain more added sugar than pumpkin.”
That’s why it’s so important to check the actual ingredients, not just the packaging. It’s also important to notice the difference between “pumpkin spice” flavored items and items that actually contain pumpkin.
“Look for products that contain real pumpkin and pay attention to added sugar and saturated fat. Those details tell you much more than the seasonal marketing.”
Before you go all-in on pumpkin season, here’s what to buy and what to leave behind.
Buy: Plain canned pumpkin
We’re not talking about pumpkin pie filling. Just plain, canned pumpkin.
“When it comes to pumpkin foods, plain puree is one of the best options out there,” says Oldman. “It gives you fiber, vitamin A and potassium with very few calories, and it’s incredibly versatile. You can stir it into oatmeal, smoothies, soups, chili or pasta sauces without dramatically changing the flavor.”
Just make sure you’re grabbing the right can.
“Pumpkin pie filling already contains added sugar and spices,” Oldman adds. “For everyday cooking, you want 100% pumpkin so you can control what goes into your recipes. Make sure then when you look at the Nutrition Facts panel, it shows 0 grams of added sugar. But total sugars will not be 0 grams, as total sugars contain natural sugars coming from the pumpkin itself.”
> Related: 5 Reasons to Eat More Pumpkin
Skip: Pumpkin spice coffee drinks
That pumpkin spice flavored coffee might taste like fall, but most are more dessert than coffee.
“These specialty coffee drinks often have as much added sugar as several candy bars,” says Oldman. “There’s nothing wrong with enjoying one occasionally, but it shouldn’t be an every day thing. Another option would be to ask for these drinks ‘half sweet’ if you are craving one, which can drastically cut down on the added sugars but still provide you with that cozy fall flavor.”
And if it’s the pumpkin spice flavor you’re after, you don’t necessarily need the sugary syrup.
“Pumpkin spice leans heavily into cinnamon, nutmeg, cloves and ginger, and those are all wonderful additions to your morning coffee,” says Oldman. “It’s the syrups, whipped cream and sweetened flavorings that turn your coffee into a dessert before breakfast.”
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Buy: Pumpkin seeds or pepitas
Don’t throw away those pumpkin seeds after carving your jack-o’-lantern.
Pumpkin seeds provide protein, healthy fats and minerals like magnesium, zinc and iron. And they’re just as good roasted and eaten on their own as they are sprinkled over salads, oatmeal or yogurt.
You’ll also find pepitas at the grocery store. They’re the small, green pumpkin seeds that come from certain varieties of pumpkins and don’t have the tough white outer hull.
“Pumpkin seeds and pepitas both make for a great snack because they combine protein, fiber and healthy fats,” says Oldman. “That combination helps you stay full – something that highly processed snack foods can’t offer. They also provide nutrients to support heart health and immune function.”
One thing to watch is the sodium, especially with packaged or flavored varieties.
“Choose unsalted or lightly salted varieties whenever possible,” Oldman adds. “Many flavored versions are surprisingly high in sodium.”
> Related: 6 Fruits and Vegetables Worth Adding to Your Plate This Fall
Skip: Pumpkin breads and pastries
They may smell amazing, but pumpkin muffins, breads are usually just cake in disguise.
“Many bakery items marketed as breakfast foods contain just as much sugar and saturated fat as desserts,” says Oldman. “The pumpkin itself doesn’t cancel out the large amounts of refined flour, butter and added sugar.”
That doesn’t mean you need to skip your mom’s pumpkin muffins.
“If you’re craving pumpkin baked goods, enjoy a smaller portion alongside foods that contain protein, like Greek yogurt or eggs,” Oldman adds. “That helps create a more balanced meal instead of a quick sugar rush. Or, if you love to bake, many online recipes incorporate pumpkin to keep your sweet treats lower in sugar and fat. It just takes a little research!”
> Related: 5 Ways to Make Your Favorite Fall Comfort Foods Healthier
Buy: Pumpkin Greek yogurt
If you’re looking for a pumpkin-flavored breakfast or snack with some staying power, Greek yogurt is worth a look.
It provides protein and calcium, and some varieties contain real pumpkin, too.
“Greek yogurt naturally provides protein and calcium,” says Oldman. “When paired with real pumpkin and reasonable amounts of added sugar, it becomes a balanced snack that supports fullness and bone health.”
But take a minute to compare labels before tossing one in your cart.
“It’s important to compare brands,” Oldman notes. “Some contain twice as much added sugar as others, even though they look nearly identical on the shelf. Another option would be to make your own by combining non-fat plain Greek yogurt, a small amount of canned pumpkin, a dash of maple syrup or honey and a sprinkle of cinnamon and nutmeg.”
You can also make your own pumpkin yogurt at home. Just mix plain Greek yogurt with a spoonful of canned pumpkin, a little maple syrup or honey and a sprinkle of cinnamon and nutmeg.
You’ll get the fall flavor you love, with more control over how much sugar goes into it.
