Pumpkin in Pregnancy – Benefits, Side Effects & How to Eat

If you’re a healthy eater, you won’t have to make big changes in your daily diet (except for including supplements and a list of foods suggested by your gynaecologist), but that won’t stop you from questioning whether or not everything that you eat is safe, for instance, having pumpkin in pregnancy. For those who don’t know, pumpkins are among the most nutritious fruits out there, but their nutritional profile is more similar to veggies than to fruit. The good news is that pumpkin and pregnancy make an excellent pair. Thanks to its impressive nutrient profile, using pumpkin for pregnancy makes it a golden choice. Along with benefits come certain side effects. Scroll down to find everything from the benefits to the side effects of eating pumpkin during pregnancy.

Nutritional Value of Pumpkins

Pumpkins are highly nutritious and a great source of essential Vitamins, like Vitamin A, Vitamin B-6, Vitamin C and minerals like iron and zinc. They are packed with antioxidants, too. Pumpkin seeds also offer immense health benefits to a pregnant woman. Let’s take a look at the nutritional value of 100 grams of raw pumpkin as recorded by USDA (1):

Is It Safe to Eat Pumpkin While Pregnant?

According to Johns Hopkins, pumpkin is highly nutritious and offers numerous health benefits for pregnant women and their developing babies (2). Therefore, you can easily make pumpkin a part of your pregnancy diet.

How Much Pumpkin Can You Eat While Pregnant?

Pumpkin makes for an excellent addition to your pregnancy diet, but over-consumption of the same could cause side effects on the pregnancy, too. Therefore, you must check the quantity of pumpkin that is safe for you with your doctor.

Health Benefits of Eating Pumpkins During Pregnancy

As mentioned above, pumpkin offers various nutrients, so you can incorporate this fruit in your pregnancy diet. A storehouse of various vital nutrients, pumpkin provides ample nutrition not only to you but also to your baby. It is loaded with proteins, carbohydrates, vitamins and minerals. Some of the benefits are mentioned below:

1. Helps Keep Blood Sugar Levels in Check

Pumpkins are very effective in keeping your blood sugar levels during pregnancy. But in order to reap maximum benefit from pumpkins, you should eat them plain, i.e., without adding extra sugar.

2. Keeps Constipation at Bay

Many women complain of constipation during pregnancy. Hormonal changes during pregnancy may interfere with your digestive system, and you may experience constipation. To treat this problem, eat pumpkins. As pumpkins are an excellent source of protein and fibre, eating this fruit will not only keep you full for a good amount of time but also ensure that your digestive system works fine and thus you won’t feel constipated (3).

3. Helps With Abdominal Cramps

Pumpkins work really well in keeping pregnancy cramps in check. You may consume pumpkins in any form to get relief from pregnancy cramps.

4. Aids in the Prevention of Diarrhoea

Stomach disorders like diarrhoea are quite common during pregnancy. Eating pumpkin can lower your chances of diarrhoea and eczema, besides removing worms from your intestine and cleaning your spleen, which decreases the chances of stomach infection when pregnant.

5. Helps to Improve Immunity

Pumpkin is rich in zinc, which supports metabolism and immunity in pregnant women. Pumpkin also contains significant amounts of vitamin C, which helps to speed up the recovery process from common infections like colds during pregnancy.

6. Supports Healthy Vision and Baby’s Eye Development

Pumpkin is rich in beta-carotene, which the body converts into vitamin A (4). This nutrient supports healthy vision and contributes to the baby’s eye development.

Side Effects of Pumpkin During Pregnancy

Eating pumpkins while pregnant can benefit your health greatly, no doubt, but as with any other fruit or vegetable, consuming them in large quantities may lead to some complications.

• The side effects of pumpkin seeds during pregnancy include stomach aches because of the high fibre content in them – only when you don’t have a normal intake of fibre and suddenly consume too many pumpkin seeds, causing digestive-tract disturbance (5).
• Some women may experience an allergic reaction to pumpkin or pumpkin seeds, which may lead to shortness of breath, wheezing, vomiting or abdominal cramps, though there is not enough scientific proof supporting such reactions in pregnant women. Therefore, it is suggested to include this fruit in your diet in moderate amounts and avoid probable health complications in pregnancy.
• Eating large amounts may lead to excessive vitamin A intake if combined with supplements.
• High-fibre intake from large portions can occasionally trigger diarrhoea.

How to Include Pumpkins in Your Pregnancy Diet?

You can simply steam, boil or roast pumpkin and enjoy its nutritional value. You can even use it in soups or purees. Roasted pumpkin seeds also make for a good snack. You can also make pancakes or quick breads using canned or mashed pumpkin, or sauté pumpkin wedges in olive oil and spices of your choice (6).

Healthy Alternatives to Pumpkin for Pregnant Women

If you dislike the taste of pumpkin or have an allergy to it, you may want to stay away from it. Here are some healthy alternatives to pumpkin that are just as nutritious.

• Butternut squash – Has plenty of fibre and potassium
• Carrots – rich in vitamin C and beta-carotene
• Sweet Potato – A good source of fibre and vitamin A
• Zucchini – perfect for those looking for low-calorie food; high in folate
• Acorn squash – good amount of fibre and vitamin C

Pumpkin Recipes You Can Try During Pregnancy

Here are some easy and sumptuous pumpkin recipes that you can try and enjoy during pregnancy first, second and third trimester.

1. Pumpkin and Lentil Soup

If you want an appetiser, there is nothing like pumpkin soup! Plus, when it is a combination of pumpkin with lentils, it will be all the healthier! Here is how you can make pumpkin and lentil soup!

Ingredients

• 1 tablespoon of oil
• 2-3 chopped garlic cloves
• 2 chopped, medium-sized onions
• 1 small pumpkin (approximately 700-800 grams), without the skin and seeds
• 1 cup or 100 grams split red lentils
• 1 litre of vegetable stock
• Salt to taste and a pinch of sugar
• Half a cup of fresh cream

How to Make

1. Heat some oil in a pan. Add the onions and fry till golden brown.
2. Next, add the chopped garlic, pumpkin flesh and lentils, and stir well.
3. Add in the vegetable stock, give it a nice stir, and cover the pan with a lid. Let it cook for about 20-25 minutes. Keep stirring in between!
4. After some time, the pumpkin pieces will be tender. Turn off the flame and let it cool.
5. Once cool, blend the pumpkin mix, then add in some cream and blend again, then strain.
6. Take the soup in a bowl and garnish with some fresh cream.

2. Pumpkin Baked Oatmeal

This baked recipe is not healthy, but super delicious and cosy for fall.

Ingredients

• 1½ cups rolled oats
• 1 cup pumpkin puree (unsweetened)
• 1 cup milk (or calcium-fortified plant-based milk)
• 1 large egg
• 2 tablespoons maple syrup or honey (avoid honey if serving to babies under 1 year, but it’s safe during pregnancy)
• 1 teaspoon vanilla extract
• 1 teaspoon ground cinnamon
• ¼ teaspoon ground ginger (optional)
• ½ teaspoon baking powder
• A pinch of salt
• 2 tablespoons chopped walnuts or pecans (optional)

Image Credit: Pinterest

How to Make

1. Preheat the oven to 180°C (350°F) and lightly grease a small baking dish.
2. In a large bowl, whisk together the pumpkin puree, milk, egg, maple syrup, and vanilla extract.
3. Stir in the oats, cinnamon, ginger, baking powder, salt, and chopped nuts, if using.
4. Pour the mixture into the prepared baking dish and spread it evenly.
5. Bake for 30 to 35 minutes, or until the top is lightly golden and the centre is all set.
6. Let it cool for 5 minutes before serving. Enjoy warm on its own or with a spoonful of Greek yoghurt and fresh fruit.

3. Pumpkin Paratha

Here is a very simple pumpkin paratha recipe that you will love to make and eat.

Ingredients

• Pumpkin, grated and peeled -250g
• Whole wheat flour -1 cup
• Cumin seeds – ¼ tsp
• Ajwain – ¼ tsp
• Roasted cumin powder – ¼ tsp
• Garam masala – ¼ tsp
• Ginger paste – 1 tsp
• Finely chopped green chillies – 1 tsp
• Finely chopped coriander – ¼ cup
• Salt
• Ghee – 1 tsp
• Whole wheat flour for dusting the dough while rolling – ¼ cup
• Oil or ghee

How to Make

1. Grate the pumpkin.
2. Take a cup of wheat flour on a plate.
3. Add all the ingredients (except ghee).
4. Mix everything and start kneading the dough.
5. Now add a spoon of ghee and knead again to make the dough soft.
6. Give the dough the rest of 15-20 minutes.
7. Make a lemon-sized ball of dough, dust it with wheat flour and roll it out into a paratha shape.
8. Put the paratha on the tawa and cook using oil.
9. Add some ghee and cook again on both sides until the paratha is golden brown.

FAQs

1. When Should You Not Eat Pumpkins?

If you are allergic to pumpkins, it is best that you avoid eating them during pregnancy.

2. What Pumpkin-Based Foods Should You Avoid During Pregnancy?

Pumpkins are very healthy but if you eat pumpkin chips or pumpkin pie, it may not be very good for your health, especially during pregnancy. So avoid eating pumpkin-based junk food like pumpkin pies, pumpkin candies, or a pumpkin cake.

3. Can Pregnant Women Drink Pumpkin Juice?

Yes, a pregnant woman can drink pumpkin juice in moderation during this time.

4. Is It Safe to Consume Canned Pumpkin in Pregnancy?

Yes, you can eat canned pumpkins during pregnancy. But it is advisable to check labels for added salt, sugar, preservatives, or other additives before consuming.

5. Is It Safe to Eat Pumpkin Leaf During Pregnancy?

Yes, pumpkin leaf is safe to consume when pregnant. It is a good source of iron and potassium and contains some antioxidants as well. Make sure to cook it properly, and cleaned it thoroughly before use.

6. Can Breastfeeding Moms Eat Pumpkin?

Pumpkin is loaded with multiple health benefits and can even help enhance the overall health of both mother and the baby.

Including pumpkin during pregnancy first trimester diet can help meet some of your nutritional requirements. That said, you should eat pumpkins in moderate amounts as eating too much of pumpkins can lead to stomach issues. Have a balanced diet – eat everything that is safe to consume during pregnancy – it will benefit you and your baby. And do consult your doctor or nutritionist before including this fruit in your pregnancy diet!

Also Read:

Eating Radish in Pregnancy
Can You Eat Sprouts in Pregnancy?
Consuming Cabbage during Pregnancy
Foods to Eat During Pregnancy for Healthy Baby

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Sources References

1. USDA – Pumpkin, raw

2. Johns Hopkins Medicine – Nutrition During Pregnancy

3. Cleveland Clinic – The Health Benefits of Pumpkin

4. BetterHealth Channel – Breastfeeding and your diet

5. American Heart Association – Pumpkin seeds pack a healthy punch

6. Mayo Clinic – Pumpkin: Loaded with scary-good nutrients