As the temperature drops, many people automatically start cutting back on carbs in a bid to stay lean through winter
It’s the season of chunky knits, Sunday roasts and pumpkin-spiced treats – but one unexpected autumn carbohydrate could actually accelerate your fat-burning rather than sabotage it. As temperatures plummet, countless people instinctively begin slashing carbs in an effort to maintain their figure throughout winter.
However, fresh research indicates that the correct type of seasonal starch can genuinely enhance metabolism and simplify weight loss. Professor Franklin Joseph, medical director of Dr Frank’s Weight Loss Clinic, claims pumpkin and winter squash represent the ideal “comfort carbs” that aid fat loss rather than undermining it.
“People automatically think all carbs make you gain weight,” he said. “But seasonal vegetables like pumpkin, butternut squash and even sweet squash varieties are high in fibre, packed with nutrients, and surprisingly low in calories. They fill you up, balance blood sugar, and help your body burn fat more efficiently.”
Why pumpkin beats the potato
In contrast to processed carbs or refined grains, pumpkin consists primarily of complex carbohydrate and water – with a cup delivering merely 50 calories and over 2g of fibre.
Its natural starches contain abundant resistant starch, a type of carbohydrate that nourishes beneficial gut bacteria and enhances insulin sensitivity. “When your blood sugar is stable, your body can access stored fat more easily for energy,” Prof Joseph explained.
“Pumpkin and squash are slow-burning fuels – they don’t spike insulin like bread or pasta, so your metabolism stays in fat-burning mode for longer.”
Research supports this: studies published in the Journal of Nutrition & Metabolism indicate that diets higher in resistant starch increase fat oxidation and reduce appetite. Meanwhile, beta-carotene – the orange pigment that gives pumpkin its colour – is associated with improved metabolic health and reduced inflammation.
The perfect autumn swap
Prof Joseph suggests using pumpkin and squash as your “smart carb” substitute for heavier, more processed options.
“Swap half your usual portion of pasta, rice or potatoes for roasted squash or pumpkin puree,” he recommended. “You’ll still get that satisfying, comforting texture but with fewer calories, more fibre and a much better nutrient profile.”
He also cautioned against smothering healthy carbs in butter or cream. “A drizzle of olive oil, herbs, and seasoning is all you need. Keep it simple – that’s what makes it work.”
Why carbs still matter for fat loss
Cutting all carbs, he says, often backfires. “Your body needs carbohydrates to fuel workouts and maintain energy. The key is choosing slow, nutrient-dense options – and autumn vegetables are ideal for that.”
Prof Joseph said: “Pumpkin isn’t just for decoration – it’s one of the most underrated fat-burning foods of the season. It’s sweet, filling and supports your metabolism. If you’re craving carbs this autumn, make it pumpkin.”