There is more to pumpkin seeds than being a superfood and a great crunchy snack! Learn the nutritional benefits of pumpkin seeds and how they can help diabetics.
Are pumpkin seeds a part of your regular diet? Do you always reach out to these magic seeds at the grocery store? If yes, then you might already be aware of its nutritional benefits. But did you know that these charming flat seeds can help you manage diabetes? Yes! These can be a fantastic addition to your diabetes diet. Let’s understand how are pumpkin seeds good for diabetes.
Pumpkin Seeds: Nutritional Profile
Have you ever noticed the large white seeds popping out of a pumpkin?. They have a white coating, which is the outer shell. Inside the shell, is the actual crunchy and tasty green seed, which is what you find in the stores and you end up relishing!
Pumpkin seeds, a powerhouse of essential vitamins and minerals, can improve your overall health and boost your immune system. Let’s take a look at the nutritional value of one ounce or 28 grams of pumpkin seeds:
|18% of the RDI
|37% of the RDI
|19% of the RDI
|23% of the RDI
|14% of the RDI
[RDI: Recommended Dietary Intake]
Pumpkin Seeds: Benefits for Diabetics
Regular consumption of pumpkin seeds can help prevent and also reduce the risk of complications from diabetes. Here’s how pumpkin seeds are useful in the management of Type 2 Diabetes:
Rich in Antioxidants
They are rich in antioxidants such as carotenoids and vitamin E. Carotenoids help improve insulin sensitivity by allowing your cells to use more glucose and lowering your blood sugar levels. Carotenoids also help reduce the risk of complications from diabetes such as diabetic neuropathy.
Natural Source of Magnesium
Pumpkin seeds are one of the best naturally existing sources of magnesium. Magnesium is an essential nutrient for your body, especially if you have diabetes. It helps improve insulin sensitivity and insulin secretion.
High in Fibre
Pumpkin seeds are also a good source of fibre. Fibre contains high amounts of digestible carbohydrates and thus takes longer for your body to digest. This results in a slower digestion process and a more gradual rise in blood sugar levels. Fibre-rich food also keeps you full for a long time, avoiding the need for frequent snacking and lowering your calorie intake.
Contains Healthy Fats
Pumpkin seeds are a source of healthy or unsaturated fats which are beneficial for diabetics. It lowers the risk of developing diabetes and related complications such as damage to the blood vessels and heart diseases. It helps elevate the levels of LDL (good cholesterol) and lower the levels of HDL (bad cholesterol) in the body.
Rich in Dietary Zinc
Pumpkin seeds are rich in dietary zinc which plays an important role in controlling your blood sugar levels. It regulates insulin receptors in your body and thus is beneficial in maintaining healthy blood glucose levels.
Good Source of Plant-Based Protein
Proteins is essential for the normal functioning of your body. Though proteins are broken down similarly to carbohydrates, they are metabolized in a way that does not cause a significant rise in your blood sugar levels. Therefore, adding protein sources to your diet such as pumpkin seeds, is beneficial for diabetics.
How to Prepare Pumpkin Seeds at Home?
Crunchy, tasty and healthy pumpkin seeds can be prepared easily at home without much effort. Let’s find out how:
- Slice the pumpkin and remove the seeds with the help of a spoon.
- Remove the fleshy portion completely from the seeds and wash them thoroughly with water.
- Pat them dry with the help of a towel and get them ready to be roasted.
- To roast them, toss the seeds with olive oil, pepper and salt. According to your preference, you can also roast them plain.
- Spread the seasoned seeds on a baking tray and bake at 150 °C for 30 minutes.
- Once the seeds are brown and toasty, remove them and let them cool.
How Much Pumpkin Seeds Can You Eat Daily?
You can have 1 ounce or 28 to 30 grams of pumpkin seeds in a day. Quick and easy ways to include pumpkin seeds in your diet are to add them to your:
- Salads or oatmeal
- Yogurt or smoothies
- Granola or trail mix
- Pancakes or waffles
- Baked items such as cookies, cakes, muffins or bread
Best Time to Consume Pumpkin Seeds for Diabetes
Pumpkin seeds are a healthy and fun ingredient that you can add to your daily diet to get maximum benefits. The best time to consume pumpkin seeds is in the morning or as a snack in between your meals. People with sleep issues can consume them right before bedtime or after dinner.
Risks of Overconsumption of Pumpkin Seeds
Pumpkin seeds are a good source of dietary fibre, therefore, consuming more than the recommended quantities in a day can lead to unwanted side effects. It can cause stomach bloating, nausea, stomach cramps or constipation.
Don’t Have Time To Read?
- Regular consumption of pumpkin seeds can help prevent and also reduce the risk of complications from diabetes.
- Pumpkin seeds are a good source of antioxidants, fibre, proteins, magnesium, zinc and healthy fats. These factors make it a healthy snack for diabetics.
- You can have 1 ounce or 28 to 30 grams of pumpkin seeds in a day. Pumpkin seeds are a healthy and fun ingredient that you can add to your daily diet to get maximum benefits.
- The best time to consume pumpkin seeds is in the morning or as a snack in between your meals. People with sleep issues can consume them right before bedtime or after dinner.
- Pumpkin seeds are a good source of dietary fibre, therefore, consuming more than the recommended quantities in a day can cause unwanted side effects. It can lead to stomach bloating, nausea, stomach cramps or constipation.
- Use the Phable Care App to consult India’s leading diabetologists, order medicines, book lab tests, integrate blood sugar monitoring and other devices to get real-time remote care from the comfort of your home. Also, check out our Diabetes Management program which provides 360º care. Let’s treat diabetes together.
Friendly Asked Questions
Pumpkin seeds are considered one of the best seeds for people with diabetes. These seeds are enriched with vitamins, minerals, and antioxidants that are beneficial for diabetics. They also contain high amounts of fibre that help control your blood sugar levels.
Pumpkin seeds, flax seeds, fenugreek seeds (methi seeds), and chia seeds are packed with essential nutrients that help maintain healthy blood sugar levels. These are regarded as the best seeds for diabetes.
Pumpkin seeds are well known because they contain a bundle of nutrients. As a part of a balanced diet, a person can intake 30 grams of pumpkin seeds per day. This will deliver you enough protein, fibre, healthy fats, zinc, selenium, magnesium, vitamins, and other essential minerals.
Pumpkin seeds are a healthy and fun ingredient that you can add to your daily diet to get maximum benefits. You can have plain roasted pumpkin seeds as a snack or add them to your salads, smoothies, oatmeal, pancakes or cookies.
Those who are allergic to pumpkin seeds, individuals who have hypoglycemia (low blood sugar levels) and infants can avoid the consumption of pumpkin seeds. Pregnant and breastfeeding women can consult their doctor before having pumpkin seeds.
Pumpkin seeds are the healthiest when eaten raw. However, these seeds taste better when they are roasted. You can season pumpkin seeds with olive oil, pepper and salt and roast them in the oven at 150°C for 30 minutes.