The Undervalued Goodness of Pumpkin Guts
Each fall, much of the pumpkin's insides, often called "guts," are discarded. These include the stringy pulp and the seeds. Many view these parts as waste, but they're a hidden source of nutrition, perfectly safe to eat, and a good way to reduce waste.
Nutrient Content: What's in Pumpkin Guts?
The pulp and strings contain many beneficial nutrients as the rest of the pumpkin, though in varying amounts. While the seeds are nutritional stars, the fibrous material provides benefits as well.
Here is a comparison of nutrients found in the various parts of the pumpkin:
| Nutrient | Pumpkin Guts (Pulp/Strings) | Pumpkin Seeds (Hulled) | Main Benefit |
|---|---|---|---|
| Fiber | High | High (especially in the hull) | Digestion, Satiety |
| Vitamin A (as beta-carotene) | High | Trace amounts | Eye health, Immunity |
| Vitamin C | Good source | Trace amounts | Immune support, Antioxidant |
| Potassium | Good source | Good source | Heart health, Blood pressure |
| Magnesium | Trace amounts | Excellent source | Muscle function, Relaxation |
| Protein | Low (<2%) | High (approx. 8.5g/oz) | Cell repair, Muscle building |
| Healthy Fats | Very low | High (poly/mono-unsaturated) | Heart health, Brain function |
Health Benefits of Eating Pumpkin Guts
Using the stringy pulp and seeds in the diet provides several health advantages. Benefits are mainly from their vitamin, mineral, and antioxidant profiles.
- Immune System Support: The guts and seeds have immune-boosting nutrients such as vitamins A, C, and E, plus zinc and iron. Vitamin C increases white blood cell production, helping the body fight infections.
- Improved Digestion: Both the pulp and seeds are good sources of fiber, which is important for a healthy digestive system. Fiber helps regulate bowel movements and feeds the good bacteria in the gut.
- Heart Health: Nutrients found in the pumpkin, like potassium, magnesium, and fiber, can help regulate blood pressure and cholesterol, lowering heart disease risk.
- Eye and Skin Health: The high beta-carotene concentration (which the body turns into vitamin A), lutein, and zeaxanthin protect against age-related eye conditions and help shield skin cells from UV damage.
Ways to Use Pumpkin Guts
While the stringy texture isn't ideal to eat plain, the guts are versatile when processed. Here are ideas for using the stringy pulp (after removing the seeds):
- Pumpkin Broth/Stock: The stringy parts are flavorful and can be boiled with water and other vegetable scraps (such as onion peels or celery ends) to create a nutritious vegetable broth base for soups or risottos.
- Puree for Smoothies or Baked Goods: Blend the pulp to make it smooth and add it to oatmeal, a smoothie, or muffins for extra fiber and nutrients.
- Roasted "Spaghetti": Toss the stringy parts with olive oil, salt, and pepper, and roast until crispy. Use them as a crunchy topping for salads or grain bowls.
- Homemade Face Mask: The vitamins and zinc in the pulp make it great for skin. Apply a blended mix for a simple, natural skin treatment.
Conclusion
Rather than being a waste, pumpkin guts are healthy to eat and a valuable, nutritious part of the pumpkin. They're packed with essential vitamins, antioxidants, and fiber that can benefit the immune system, heart, and digestion. By using the pulp and roasting the seeds, you can maximize the pumpkin's potential and use a zero-waste approach. Remember, the guts are a treat, not a trick.
Hubbub.org offers more zero-waste ideas for using all parts of your pumpkin.
