Pumpkin Power: Stealth Food Smoothie

Pumpkin Power: Stealth Food By Ivan Blazquez, M.Ed, B.S., ACSM, NGA Pro Natural Bodybuilder, Triathlete

Many have heard of the phrase "protein power," but fewer have heard of pumpkin power.

Click Here for Ridiculously Delicious Pumpkin Smoothie Recipe:

Interestingly, while pumpkin seems to be better known for it's usage during Halloween time as a jack-o-lantern, this vegetable seems to be flying under the radar in terms of actual consumption or usage as a food. Now while many can attest to the great taste of pumpkin pie, I'm talking about using this vegetable more often in an assortment of recipes. Pumpkin is one of those vegetables that falls in a similar category as sweet potatoes or yams. Pumpkins are a non-green veggie, but a veggie nonetheless and a very nutritious and powerful vegetable at that! I recall a few years ago, I was grocery shopping and as usual, getting the same staple foods I usually get. However, I must say that often times I am looking for that novelty or new power food or recipe. And one day, I saw this lady grab canned pumpkin. I don't remember exactly how it all commenced, but basically she showed me the ingredients and told me it's a great way to sneak in a healthy food and that many people don't know about it. Well at that time, I was absolutely elated because of this super food that seems to be flying under the radar. The nutritional information for canned pumpkin is as follows:

Serving size: 1/2 cup

Servings per container: 3.5

Calories: Total fat: 0.5 grams

Saturated fat: 0 grams

Trans fat: 0 grams

Cholesterol: 0 mg

Sodium: 5

Total carbohydrate: 9 grams

Dietary fiber: 5 grams

Sugars: 4 grams

Protein: 2 grams

Vitamin A: 300% (80% as beta-carotene)

Vitamin C: 2%

Iron: 4%

So essentially what we're dealing with here is a power-packed food that is predominantly known for it's vitamin A content, in particular, beta-carotene. Not to mention, when looking at the bigger picture, one is getting only 140 calories per can, 17.5 grams of fiber and a whopping 1,050% vitamin A! This is what I like to call "nutrient density." In fact, research has shown that high plasma levels of beta-carotene are associated with a reduced risk of cardiovascular disease (9). And for those who may be concerned with canned pumpkin being processed, research has shown that in the case of carotenoids, the carotenoids found in yellow, orange and red vegetables tend to be less susceptible to destruction by heat (2,10). In fact, one study found that the bioavailability of alpha-carotene and beta carotene was highest when cooked versus raw orange vegetables (2,5). So in essence, not only is canned pumpkin inexpensive and convenient, but it is also very healthy and nutritious. In fact, one study found that pumpkin paste has anti-diabetic effects by way of inducing improvements in blood sugar control and also suppression of triglyceride accumulation (12).

The easiest way I incorporate pumpkin is by simply adding it to my smoothies. It's a great way to sneak in a vegetable without sacrificing taste (1). In fact, it adds a nice thickness to smoothies, which research has actually shown can lead to greater reductions in hunger compared to a more watered-down smoothie (8). Moreover, pumpkin pulp isn't the only thing that's healthy about a pumpkin, the seeds are also healthy and surprisingly very high in protein. Most seeds have a protein content of 3-6 grams, but with pumpkin seeds, you get a whopping 10 grams per serving! Pumpkin seeds are one of, if not, the highest protein-containing seeds one will find. In fact, when trying to watch my calories and macronutrient composition a little more, I'll eat more pumpkin seeds since they have a normal content of fat for a seed and a higher protein content. It is this protein content that is not only for building muscle, but also provides a thermogenic or metabolic fat-loss advantage. This thermogenic or metabolic fat-loss advantage comes from protein being the most thermogenic nutrient and studies have shown that when two people eat an equivalent number of calories, the person eating the higher protein content will lose more weight/bodyfat (3, 6,11). This weight-loss advantage stems from the dynamics of human metabolism. It is understood that ~ 60-70% of the calories we burn come from our resting metabolic rate, another 20-30% come from physical activity and the remaining 5-10% from the thermic effect of food (TEF) (7).

Of the three components to total daily energy expenditure, physical activity levels will vary the greatest among individuals. However, with regard to TEF, it was found that the thermogenic effect of carbohydrate was 5-10%, fat was 3-5% and protein was a whopping 20-30% (4). The reason for protein having such a high thermogenic effect is the energy-expensive requirement to synthesize proteins from amino acids (7).

All in all, pumpkin is a powerful vegetable that is easily accessible and a convenient healthy choice to make. Pumpkin is an excellent source of vitamin A, in particular beta-carotene, a great source of fiber and low in calories. Additionally, pumpkin seeds are one of the highest protein seeds available and can be a great addition to a salad, oatmeal, yogurt, a smoothie, etc. So next Halloween when you see the infamous jack-o-lanterns with the burning candle inside, remember that after reading this article, you will know that not only are they spooky or nice to look at, but we should also be considering them as a food choice too!

Ridiculously Delicious Pumpkin Smoothie Recipe:

1 cup of flaxmilk (use amount that meets desired consistency)

1 banana

2-3 tsp of canned pumpkin

2-3 tsp of So Delicious made with coconut milk, Mint Chip flavor (Dairy-free ice cream)

pinch of almond extract

pinch of cinnamon

1-2 tsp vanilla whey

1 tsp of sunflower seed butter1 tsp of golden flaxmeal

few pieces of frozen mango chunks (Dole brand with no sugar added)

few pieces of frozen dark sweet cherries (Dole brand with no sugar added)

* Optional add-> 1-2 tsp of Nutiva organic hemp seeds and/or Nutiva organic hemp protein

** Optional substitutions: These are suggested to accomodate most pantries, however, the taste may be slightly different, but should still be good!

Flax milk-> soy, almond or carb countdown chocolate milk

1-2 tsp of vanilla whey-> 1-2 tsp of vanilla soy, brown rice or any other plant-based protein

1 tsp of sunflower seed butter-> 1 tsp of peanut butter, almond butter, cashew butter or any other nut butter

1 tsp of golden flaxmeal-> 1 tsp of any flaxmeal or other fiber.

*** Once made, top smoothie with Back to Nature 100% Natural Sunflower & Pumpkin Seed Granola. Also top with pumpkin seeds. The taste is out of this world!

Thanks for reading, Ivan Blazquez

Copyright:

The information provided in this article is for educational and informational purposes only and does not serve as a replacement to care provided by your own personal health care team or physician. The author does not render or provide medical advice, and no individual should make any medical decisions or change their health behavior based on information provided here. Reliance on any information provided by the author is solely at your own risk. The author accepts no responsibility for materials contained in the article and will not be liable for any direct, indirect, consequential, special, exemplary, or other damages arising from the use of information contained in this or other publications. Copyright Ivan Blazquez, 2011. No part of this publication may be reproduced or transmitted in any form without the prior written permission of the copyright holder and author of this publication.

Oliver, GD, Stone, AJ, Wyman, JW, Blazquez, IN. (2012). Muscle activation of the torso during the modified razor curl hamstring exercise, International Journal of Sports Physical Therapy, 7(1), 49-57.

References

1) Blatt et al. (2011). Hidden vegetables: An effective strategy to reduce energy intake and increase vegetable intake in adults, The American Journal of Clinical Nutrition,

2) Edwards et al. (2002). Alpha- and beta-carotene from a commerical puree are more bioavailable to humans than from boiled-mashed carrots, as determined using an extrinsic stable isotope reference method, The Journal of Nutrition, 132(2), 159-167.

3) Feinman, R.D. & Fine, E.J. (2004). "A calorie is a calorie" violates the second law of thermodynamics, Nutrition Journal, 3:9. Flatt, J.P. (1992). The biochemistry of energy expenditure. In: Bjornthrop P., Brodoff, B.N., eds. Obesity. New York: J.B. Lippincott, 100-116.

5) Hedren et al. (2002). Estimation of carotenoid accessibility from carrots determined by an in vitro digestion method, European Journal of Clinical Nutrition,  425-430.

6) Johnston et al. (2002). Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy young women, Journal of the American College of Nutrition, (1), 55-61.

7) Manore & Thompson. (2000). Sport Nutrition for Health and Performance. Human Kinetics, Champaign, IL.

8) Mattes, R.D. & Rothacker, D. (2001). Beverage viscosity is inversely related to postprandial hunger in humans, Physiology and Behavior, (4-5), 551-557.

9) Maiani et al. (2009). Carotenoids: Actual knowledge on food sources, intakes, stability and bioavailability and their protective role in humans, Molelcular Nutrition and Food Research,

10) Micozzi et al. (1990). Carotenoid analyses of selected raw and cooked foods associated with a lower risk for cancer, J Natl Cancer Inst, 282-285. Erratum in J Natl Cancer Inst, 82, 715.

11) Phillips, S.M. (2006). Dietary protein for athletes: From requirements to metabolic advantage, Applied Physiology, Nutrition and Metabolism, 31(6), 647-654.

12) Yoshinari et al. (2009). Anti-diabetic effects of pumpkin and its componetns, trigonelline and nicotinic acid, on goto-kakizaki rats, Bioscience, Biotechnology and Biochemistry, 73(5), 1033,1041.

Copyright: The information provided in this article is for educational and informational purposes only and does not serve as a replacement to care provided by your own personal health care team or physician. The author does not render or provide medical advice, and no individual should make any medical decisions or change their health behavior based on information provided here. Reliance on any information provided by the author is solely at your own risk. The author accepts no responsibility for materials contained in the article and will not be liable for any direct, indirect, consequential, special, exemplary, or other damages arising from the use of information contained in this or other publications. Copyright Ivan Blazquez, 2010. No part of this publication may be reproduced or transmitted in any form without the prior written permission of the copyright holder and author of this publication.