As temperatures drop, many people try to cut back on carbs to stay fit, but the right kind of seasonal starches can be a powerful supporter on your health journey.
Professor Franklin Joseph, medical director of Dr. Frank's Weight Loss Clinic, emphasizes that pumpkin and winter squash represent the "perfect carbohydrate": they are high in fiber, low in calories, and help you feel full while maintaining blood sugar balance, making the body more capable of burning fat.
Unlike refined or processed carbohydrates, pumpkin contains complex carbohydrates and water. One cup provides only 50 calories and over 2 grams of fiber. It also contains resistant starch, which feeds beneficial gut bacteria and enhances insulin sensitivity, allowing the body to more easily access stored fat for energy.
"Pumpkin and squash are slow-burning fuels; they don't spike insulin levels like bread or pasta do, so your metabolism stays in fat-burning mode longer," Joseph adds.
Scientific studies indicate that diets rich in resistant starch increase fat oxidation and reduce appetite, while beta-carotene, the orange pigment that gives pumpkin its color, is linked to improved metabolic health and reduced inflammation.
Professor Joseph recommends replacing half of your usual portion of pasta, rice, or potatoes with roasted squash or pumpkin puree.
He warns against adding too many healthy carbohydrates to butter or cream, explaining: "All you need is a drizzle of olive oil, herbs, and spices."
The importance of healthy carbohydrates for burning fat
Joseph says that drastically reducing carbohydrates can be counterproductive, as the body needs carbohydrates to maintain energy and perform exercises. The secret is to choose slow-digesting, nutrient-dense options, such as autumn vegetables.
He explained: "Pumpkin isn't just a decoration; it's one of the best foods to support fat burning this season. It's sweet, filling, and supports metabolism."
