Much has been said about the benefits of pumpkin. However, benefit is a subjective concept. Depending on the cooking method, pumpkin can provide more or less benefit. Here’s how to get the most out of this product.
How to preserve the beneficial properties of pumpkin
Pumpkin is rich in dietary fibers, organic and omega acids, and pectin. The raw product is low in calories. Additionally, pumpkin has a positive effect on the microbiota. One cannot forget about carotene, potassium, magnesium, and vitamins.
However, as is known, many beneficial elements do not survive thermal processing. For example, vitamin C, which is also abundant in pumpkin, breaks down at temperatures of 60-70 °C. Therefore, to preserve the beneficial properties of this product, it must be prepared correctly.
Methods of preparing pumpkin
Over the years of practice, many develop a favorite way of cooking: some prefer fried, others prefer steaming, and so on. But if you want to serve pumpkin at the table, it is important to pay attention not only to simplicity and taste preferences. How should pumpkin be cooked to retain maximum benefits?
The most beneficial cooking methods
Baking is one of the gentlest and most beneficial cooking methods. Many believe that baked pumpkin retains more benefits. This is the best way to preserve the important elements for the body.
Steamed pumpkin not only remains beneficial but also is well absorbed. Therefore, this form of pumpkin is good for the stomach. In this form, the product is easily digestible — this is especially important for people with gastrointestinal issues.
Pumpkin puree is also an excellent option for preparing pumpkin. This method is suitable for children, especially small ones.
Boiled pumpkin has slightly less benefit because vitamins are washed out during cooking. Nevertheless, beta-carotene and antioxidants remain. To preserve even more valuable substances, it is recommended to cut the pumpkin into large pieces and use less water.
Raw pumpkin can be considered the leader, as it is not processed at all, and the beneficial substances are preserved in their original form. However, such pumpkin is harder to digest and contains more sugar.
Less beneficial cooking methods for pumpkin
Fried pumpkin is considered less beneficial. It not only undergoes thermal processing at high temperatures but is also cooked with oil, which increases the calorie content of the pumpkin. Pumpkin prepared this way is not suitable for weight loss.
Using sugar in the preparation of any pumpkin dishes is also not recommended, as it is known to be harmful in itself. Pumpkin is sweet enough, but if you want to enhance its flavor, it is better to add honey. By the way, we recently discussed which spice helps to bring out the flavor of pumpkin.
