Fall is in the air, or is that scent pumpkin bread, muffins, and of course pumpkin pie? All recipes that depend on that little can of pumpkin, but do you really know what’s in the can? Consumer Reports lifts the lid to reveal what’s really in your can of supermarket pumpkin.
Just like a jack-o-lantern, some pumpkins can wear a disguise.
You probably expect there to be pumpkin inside a can with pumpkin, right?
Instead, it’s more likely to contain a variety of squash.
“Even if the can says 100 percent pumpkin, it’s probably a mix of pumpkin and other golden squash, which is actually denser and sweeter. The FDA has allowed it to be called ‘pumpkin’ since 1938,” said Consumer Reports Health and Food Editor Trisha Calvo.
But the trick is still a treat! Honestly, you probably can’t tell the difference because it’s the spices you add, like cinnamon, nutmeg, ginger, and cloves - that give your baked goods that delicious “pumpkin spice” flavor.
And enjoying pumpkin is a good thing!
“Whether it’s fresh or canned, pumpkin and squash are super healthy. They’re rich in antioxidants, and one cup has as much vitamin A as you need in a day, or more,” said Calvo.
And don’t feel bad about choosing canned pumpkin over fresh. A cup of canned has twice as much fiber as fresh pumpkin, and is loaded with iron.
But whatever you do, don’t confuse canned pumpkin with canned pumpkin pie mix. Pumpkin pie mix can have about 48 grams of added sugars per cup.
Pumpkin doesn’t just need to be for dessert. Canned pumpkin can be a great addition to your morning smoothie. Drop in a few tablespoons with some Greek yogurt, a banana, a little milk and some cinnamon. It’s a healthy and delicious start to the day.
Maybe “squash pie” doesn’t have the same appetizing ring as pumpkin pie, but it sure tastes just as good.