Is pumpkin high in sugar?
Today, when healthy eating has attracted much attention, pumpkin, as a common fruit and vegetable, often causes the misunderstanding of "high sugar." Through the interpretation of scientific data, we will comprehensively analyze the true sugar content of pumpkin and its unique nutritional composition, and take you to re-understand this orange-rich health ingredient. Relationship between sugar content and blood sugar content in pumpkin The actual sugar content analysis contains only 6.5 grams of carbohydrates per 100 grams of pumpkin, which is a low glycemic index food (GI value of 65). Its sweetness mainly comes from natural fructose rather than glucose, which is also the key to moderate consumption by diabetic patients. The unique polysaccharide component Pumpkin polysaccharide is a special active substance. Research by China Academy of Agricultural Sciences has found that this ingredient can enhance insulin sensitivity and regulate sugar metabolism through the AMPK signaling pathway. This is the scientific basis for pumpkin to be "sweet but not sugar." The beta-carotene content of the pumpkin core nutrition matrix eye protection dual-effect combination reaches 3100μg/100g, and the efficiency of conversion into vitamin A in the body is three times higher than that of ordinary carrots. Combined with lutein and zeaxanthin, it forms a triple eye protection line. The pectin content of intestinal regulation experts accounts for 40% of soluble fiber and can expand 20 times after hydration. It not only prolongs the feeling of satiety, but also promotes the proliferation of Bifidobacterium and improves the balance of intestinal flora. The content of cobalt, a metabolic promoting element, ranks first among melons (1.2mg/100g). As a core component of vitamin B12, it is directly involved in red blood cell production and DNA synthesis, and is particularly important for pregnant women and people with anemia. Extend nutritional value antioxidant substance group Pumpkin seeds contain unique cucurbitine, and the flesh is rich in superoxide dismutase (SOD). It is combined with vitamins C and E to form a complete antioxidant system, and its free radical scavenging ability is three times higher than that of ordinary vegetables. Minerals synergize the golden ratio of potassium (340mg)-sodium (1mg), combined with calcium, magnesium, zinc and other elements, form an electrolyte balance network, which is especially suitable for people with hypertension.
From the perspective of nutrient density, pumpkin can be called a "civilian nutrient bank." It is recommended to eat it 3-4 times a week, with 200 grams each time. Pay attention to the differences between different varieties: the sugar content of Beibei pumpkin (8.2g/100g) is slightly higher than that of ordinary varieties, and diabetic patients need to reduce the amount as appropriate. Cooking can best retain nutrients and avoid high-temperature frying from damaging active substances.