Nutritionally, pumpkin contains significantly fewer calories and carbohydrates than white rice. 100g of cooked pumpkin contains only about 20 kcal and 4.9g of carbohydrates. While 100g of white rice contains about 130 kcal and 28g of carbohydrates.
Thus, if you use pumpkin instead of white rice, you will significantly reduce calories and starch. This is especially beneficial for people who are overweight, obese or have diabetes.
In addition, pumpkin is rich in fiber, vitamin A (in the form of beta-carotene), vitamin C and antioxidants. Beta-carotene in pumpkin has the effect of improving eyesight, boosting immunity and slowing down the aging process of cells. The rich amount of fiber in squash helps create a feeling of fullness for a long time, effectively supporting digestion and regulating blood sugar.
Things to avoid when using pumpkin instead of white rice in your diet
However, pumpkin has an average glycemic index of about 75, meaning that if eaten too much, it can increase blood sugar quickly. Therefore, for people with diabetes, it is necessary to eat pumpkin in reasonable amounts and combine it with foods rich in protein and healthy fats to slow down the absorption of sugar.
Pumpkin can be used to replace part or all of white rice in the diet, especially for those who want to lose weight or control blood sugar.
However, replacement should be considered based on individual nutritional needs, avoiding eating too much of a single food to ensure long-term nutritional balance.
