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What is the healthiest way to eat pumpkin?

Pumpkins have vitamin A, antioxidants, and fiber — all of which make them a nutritious option. What's the best way to eat a pumpkin? Roasted. Cut the pumpkin in half, remove the seeds, drizzle with oil, and sprinkle with salt.

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It might seem like there’s a “pumpkin spice” version of everything during the fall season. But you may be wondering what exactly pumpkin spice is, and whether it’s all that good for you. You might be surprised to learn that there’s actually no pumpkin in pumpkin spice at all. Rather, pumpkin spice consists of a blend of cinnamon, cloves, and nutmeg, according to Scientific American. (Ginger and other spices are sometimes added for variety.) It’s so named because it was originally intended for making pumpkin pies. The earliest premade pumpkin spice was first available in stores in the 1950s; these days, you can still find it in the spice aisle at your local grocery store, but you can easily make your own pumpkin spice blend at home, too. The rise of pumpkin spice-containing commercial foods can be traced back to the 1990s, and the famous Pumpkin Spice Latte (or PSL) from Starbucks launched in 2003. These days, pumpkin spice can be found in cookies, cereals, coffee creamers, crackers, and more. Pumpkin spice itself isn’t bad for you — but when combined with the multitude of sugary and processed foods it’s now added to, it’s a lot less healthy. Before you buy your next PSL, consider the following nutrition facts for a grande version with 2 percent milk, provided by Starbucks:

Calories: 390 (130 from fat)

Fat: 14g

Saturated fat: 9g

Trans fat: 0.5mg

Cholesterol: 50mg

Sodium: 230mg

Carbohydrates: 52g

Fiber: 0g

Protein: 14g

Sugars: 50g

The saturated fat and added sugar content of this one beverage alone might be disheartening to read — the American Heart Association recommends a maximum intake of 13 g saturated fat, and 36 g of added sugar for men or 25 g added sugar for women. That means just one PSL will push you well over your maximum recommended intake. But you don’t necessarily give up your favorite seasonal drink — there are some easy tweaks you can make to make this drink a treat, without getting tricked. Aside from moderation (for example, opting for a regular coffee most of the time and splurging on a PSL as an occasional treat), you can also make your pumpkin spice latte a bit healthier by choosing sugar-free syrup, fat-free cow’s milk or plant-based milk, and skipping the whipped cream on top. Or better yet, consider making your own with a Healthier Pumpkin Spice Latte Recipe from Everyday Health’s staff nutritionist Kelly Kennedy, RDN.

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Can I eat pumpkin everyday?

Pumpkin is very healthy and considered safe for most. However, some people may experience allergies after eating pumpkin (32). It's also considered mildly diuretic, which means eating a lot of pumpkin may induce a “water pill”-like reaction, increasing the amount of water and salt your body expels through urine (33).

Pumpkin is a type of winter squash that belongs to the Cucurbitaceae family. It’s native to North America and particularly popular around Thanksgiving and Halloween ( 1 ). In the US, pumpkin typically refers to Cucurbita pepo, an orange type of winter squash. In other regions, such as Australia, pumpkin may refer to any type of winter squash. While commonly viewed as a vegetable, pumpkin is scientifically a fruit, as it contains seeds. That said, it’s nutritionally more similar to vegetables than fruits. Beyond its delicious taste, pumpkin is nutritious and linked to many health benefits.

Here are 9 impressive nutrition and health benefits of pumpkin.

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