High in Fiber

The good news is that pumpkin is a high-nutrient food. That is, it is low in calories and high in important vitamins and minerals. In fact, one cup of cooked pumpkin has just 49 calories. Pumpkin is also a high-fiber food, with 2.7 grams of fiber per cup. Fiber helps you feel fuller for longer by eliminating "bad" cholesterol and regulating blood glucose levels. Furthermore, more than 60% of the fiber in pumpkin is soluble fiber, which swells with water in your gut to delay the rate at which your body absorbs glucose in your circulation. Soluble fiber also attaches to low-density lipoprotein cholesterol, or LDL cholesterol, and transports it out of your body as waste.

Consuming extra soluble fiber might also aid with fat loss. A 10-gram increase in daily soluble fiber consumption decreased abdominal fat by 3.7 percent in one research. Insoluble fiber accounts for the remaining 40% of pumpkin fiber. It's in the flesh's fibrous threads. Insoluble fiber is necessary for good gut health. It controls bowel motions and maintains a healthy bacterial balance.