Healthful carbs for fall
I tend to have a pumpkin obsession this time of year. And it’s fuelled by all the products from pumpkin bagels to body cream that are marketed in autumn. Nutritionally, pumpkin is a seasonal vegetable; it reaches its peak ripeness for harvest in these cooler days.
Other produce abundant in the fall includes apples, beets and sweet potatoes.
Some carb-phobics mistakenly think they should avoid these foods because they contain carbohydrates. Here are some reasons why nutrition experts disagree with that thinking:
Pumpkins: Put ’em on your porch and they instantly improve your mood. Harvest and roast the seeds for a protein- and fibre-rich source of healthful fats. Scoop out the orange flesh and add it to soups and smoothies for a hit of beta carotene and vitamins C and E — potent antioxidants that protect us from the ravages of aging before our time. One-half cup of pumpkin purée contains just 25 calories and five grams of carbohydrate of which almost half is in the form of gut beneficial dietary fibre.
Beets: A few facts about this misunderstood root vegetable: Beets are classified as nonstarchy vegetables, meaning they are low in carbs and relatively high in fibre. We can safely eat every part of the beet — from its dark red root to its dark leafy greens. Beets are naturally rich in nitrates, but don’t let that scare you. Nitrates convert in the body to nitric oxide, a compound that keeps blood vessels flexible and may help control blood pressure. Roast them in a hot oven (yum!) or shred them raw and add to your fall salads. Sauté the greens for a quick and fibre-rich side dish.
Sweet potatoes: If you ever wanted a healthful source of energy replenishment for these cool days of fall, here it is. Orange flesh indicates a rich source of beta carotene — a cell-protective compound that converts in the body to vitamin A, a nutrient essential for good vision and immune function. One medium sweet potato has about 24 grams of carbohydrates, three grams of which are dietary fibre that feeds the good bugs in our guts that fight the bad guys and help keep us well. Sweet potatoes are a nutrient-dense food because they pack a host of nutrients, including potassium (important for blood pressure control), calcium and vitamin C in just 100 calories for a medium baked potato.
Apples: Don’t pass up this seasonal favourite, especially if you can pick ’em right off the tree. Cut up a few slices of apple instead of that afternoon candy bar and enrich your brain with quercetin — an antioxidant found to help sharpen memory and learning. Yay! Apples are also a fair source of vitamin C and a good source of dietary fibre — more than four grams in a medium apple.
Barbara Quinn is a registered dietitian and certified diabetes educator. She is the author of “Quinn-Essential Nutrition.”