Guidelines For Including Pumpkin In Your Diet If You Suffer From Diabetes
Keep a note of the following guidelines when you are a diabetic patient and looking forward to including pumpkin in your daily diet:
- While preparing pumpkin, avoid mixing the vegetable with red chili because that tends to take away the nutrients from the vegetable and hence the important health benefits.
- Have it in the recommended quantity. As seen above, there are so many advantages which eating pumpkin offers to the patients with diabetes. However, the phrase too much of everything is bad applies in the case of pumpkins too.
- You need to be careful while you are choosing a pumpkin with the maximum health benefits. Choose a pumpkin that has a slightly larger stem, somewhere around a couple of inches. Also, do not settle for the ones that might have a few bruises.
- You can store a pumpkin for many months if you care to take adequate measures. Store them in such a way that the vegetable is able to hold back its moisture. This will not destroy the pumpkin.
- If you plan to keep it in a freezer, you can do so by placing the same in a freezer bag or in a container that is essentially airtight.
- If you make a puree out of the pumpkin and you want to store it, you can do so in an airtight container. This will help the puree to stay fresh for a few days time.
Follow the above easy and simple steps and make the most out of the humble vegetable.
Myths And Truths About Pumpkin Seeds
Since we hear so much in the media about nut allergies, many people think that seed allergies arent something anyone needs to worry about.
However, its important to be aware that some people are allergic to seeds, including pumpkin seeds.
If thats you, you should obviously avoid consuming pumpkin seeds. Be sure to see a doctor or dietitian if you suspect you may be allergic or sensitive to any nuts or seeds.
Research About Pumpkin Seeds And Diabetes
Research suggests that eating pumpkin seeds may help prevent both the development of diabetes and its complications.
Pumpkin seeds contain many beneficial compounds that may assist in maintaining blood sugar levels.
Consuming pumpkin seeds can ameliorate pesky menopause symptoms and may help improve your HDL cholesterol levels.
Incredibly, they may even inhibit the growth of cancer cells.
And finally, pumpkin seeds also have a protective effect on the liver, likely because of their healthy unsaturated fatty acids. Research suggests this may even prevent liver-related diabetic complications.
Recommended Reading: How To Protect Kidneys From Diabetes
Pumpkin Seeds Save You From Cancers
The risk of cancer reduced to a great extent because of their nutritional value and being highly rich in all those nutrients which are very much needed by human body.
Lately we have little awareness about breast cancer which are very much common in middle-age women. But you will be surprised after listening to the fact that pumpkin seeds reduce the risk of breast cancer also. In other words, when you consume these seeds, there is a possibility that you dont suffer from breast in cancer in your whole life. The main reason for this is Lignans which is found in pumpkin seeds and they have the ability to prevent and treat breast cancer.
Very High In Magnesium
Pumpkin seeds are one of the best natural sources of magnesium a mineral that is often lacking in the diets of many Western populations.
In the US, around 79% of adults have a magnesium intake below the recommended daily amount .
Magnesium is needed for more than 600 chemical reactions in your body. For example, adequate levels of magnesium are important for:
- Controlling blood pressure (
- 21 ).
Summary Pumpkin seeds are rich in magnesium. Healthy magnesium levels are important for your blood pressure, blood sugar levels, as well as heart and bone health.
Read Also: How Many People Die From Diabetes
The Benefits Of Pumpkin Seeds For Keto Flu
So now that we know pumpkin seeds are keto friendly, what are the other health benefits? As mentioned previously, pumpkin seeds are filled with all the good stuff. They may be small but they certainly step up to the plate when it comes to medicinal and health properties. The best thing of all is that they are relatively inexpensive, easy to get hold of, and can be incorporated into a variety of dishes.
Pumpkin Seeds And Bone Health
Not only does magnesium help control blood sugar levels, but it also is important for bone formation and overall bone health. Did you know that 50% to 60% of magnesium is present in our bones?Â
Research shows that consuming adequate magnesium is associated with a higher bone density and improved bone formation. Additionally, magnesium is linked to a lower risk of osteoporosis in females.Â
Managing Diabetes Is All About Making Some Easy Changes To What You Eat How Much You Eat And When To Eat
Nuts are nutrient-rich and super healthy
People with diabetes have to be watchful of their dietary habits, considering their eating habits may affect their blood sugar levels. Diabetes mellitus is a condition that can lead to other health problems over time, including coronary heart disease, which may lead to a heart attack and even stroke. It is a fact that diabetes cannot be treated completely, but can surely be managed with a few lifestyle and dietary changes. However, watching your dietary habits does not mean that one has to live a life of deprivation. Managing diabetes is all about making some easy changes to what you eat, how much you eat and when to eat. Healthy diet means healthy body.
Can I Eat Pumpkin With Gestational Diabetes
You can eat Pumpkin even if you have gestational diabetes, and as I said before, you shouldnt consume anything in a more considerable amount. So even if you are eating Pumpkin with gestational diabetes, make sure not to overeat.
You can cook dishes of Pumpkin or drink pumpkin soup. There are a lot of different ny types of dishes you can make of Pumpkin, and the recipe you can easily find on YouTube.
Don’t Miss: What Is The First Sign Of Diabetic Retinopathy
Recommended Dosage Of Pumpkin Seeds
You can start and stop consuming pumpkin seeds as you wish. There is very little report of side effects. Although, if you do notice bloating or gas, it is advised to reduce consumption or stop.
The recommended daily dose of pumpkin is 30 grams around one quarter of a cup of seeds which is enough to provide you with the proven health benefits. This serving size will also provide you with a good amount of protein, healthy fats, fiber, zinc, magnesium and its other effective nutrients.
It is not advised to eat more than the recommended daily amount as eating too many can cause a buildup of gas or bloating. One benefit of pumpkin seeds is that they help soften stools and encourage bowel movement due to the fiber content. However, if you consume too many they can have a reverse effect and cause a slow down and hardening of stools. Also, keep in mind they are high in calories and fat.
If you wonder what risk or side effects pumpkin seeds may cause, here is more:
Full Of Valuable Nutrients
Pumpkin seeds are also known as pepita a Mexican Spanish term.
Unlike the hard white seeds from a carving pumpkin, most pumpkin seeds bought at the supermarket dont have a shell.
These shell-free seeds are green, flat and oval.
One ounce of shell-free pumpkin seeds has roughly 151 calories, mainly from fat and protein.
In addition, a 1-ounce serving contains :
- Fiber: 1.7 grams
- Fat: 13 grams
- Vitamin K: 18% of the RDI
- Phosphorus: 33% of the RDI
- Manganese: 42% of the RDI
- Magnesium: 37% of the RDI
- Iron: 23% of the RDI
- Zinc: 14% of the RDI
- Copper: 19% of the RDI
They also contain a lot of antioxidants and a decent amount of polyunsaturated fatty acids, potassium, vitamin B2 and folate.
Pumpkin seeds and seed oil also pack many other nutrients and plant compounds that have been shown to provide health benefits .
Summary Pumpkin seeds are rich in antioxidants, iron, zinc, magnesium and many other nutrients. An ounce contains about 151 calories.
Also Check: Can A Low Carb Diet Cause Elevated Blood Sugar
Its Easy To Make Cinnamon Roasted Pumpkin Seeds
Even better, cinnamon roasted pumpkin seeds are super easy to make!
Just put the pumpkin seeds in a bowl as you clean out the inside of your pumpkin. This is a great job for the kids as you carve the pumpkin.
Try to remove large chunks of pumpkin pulp, but dont worry if a little gets left behind. The pumpkin pulp adds extra flavor.
Then, pour some melted butter over the seeds and sprinkle on a teaspoon of cinnamon. For candied pumpkin seeds, add the sugar now too. Mix everything together to make sure the seeds are well coated.
To save yourself some elbow grease later, line a baking sheet with parchment paper and spread the seeds out on top. Try to spread them in a flat layer.
Bake at 350°F for 25 minutes. As soon as they come out, sprinkle them with sugar if you want. My kids prefer when I add the sugar post-baking instead of pre-baking. Since I like the candied/glazed look, I add half the sugar when I add the cinnamon and the other half after they come out of the oven.
Why They Are Good:
A 2015 study showed that high blood glucose levels reduce the antioxidant activity of cells; this effect can be reversed by the oil present in walnuts. So taking walnuts regularly has a protective effect against oxidative stress which is responsible for many of the complications of diabetes. Another study found that consuming 30 grams of walnuts daily for a year causes weight loss and reduces fasting insulin levels in people with diabetes.
Read Also: Do You Need A Prescription For Insulin
Reduces Benign Prostatic Hyperplasia
As men age, they are at increased risk for an enlarged prostate, known as benign prostatic hyperplasia or BPH. As the prostate enlarges, it puts pressure on the urethra . This leads to BPH symptoms, including a sensation that the bladder is not completely emptying after urinating and increased urination frequency, especially at night.
Pumpkin seed oil has been used historically for its effects on the prostate. Today, research, including randomized controlled clinical trials, has shown that pumpkin seeds help reduce BPH symptoms such as urinary urgency and frequency. Studies have used both pumpkin seeds and dietary supplements. Five grams of pumpkin seeds twice daily has been shown to reduce BPH symptoms .
The compounds in pumpkin seeds have a diuretic effect and appear to reduce inflammation. This helps the bladder empty and reduces prostate discomfort. Some of the improvements are thought to be due to the high amounts of linoleic acid and vitamin-E content in pumpkin seeds .
Are There Any Cons
Pumpkin products are generally well-tolerated, and adverse effects to pumpkin seeds, or its oil are rare. However, there are a couple of potential risks. It is possible to over-consume beta-carotene. Large doses can turn the skin a yellow-orange color. This is not typically seen with food and is reversible once intake is reduced. High doses of beta-carotene from dietary supplements can increase the risk of lung cancer in at-risk people, like smokers .
People taking lithium should consult with their healthcare provider before adding a lot of pumpkin to their diet. Pumpkins can interact with lithium. Pumpkin might alter how the body eliminates lithium, which could lead to elevated levels in the body.
Read Also: Does Smoking Affect Blood Sugar Test
Help In The Weight Loss Department
There are so many ways and so many foods that can help with losing weight. Anytime you consume a food that has fiber, youre helping to lose weight. Fiber fills you up and you will eat less and lose weight. Pumpkin is over 90% waterand that helps you in staying hydrated. But pumpkin is also low in calories. So dont be worried about eating pumpkin. Just dont overdo it as with anything else.
Risks And Side Effects Of Pumpkin Seeds
For the most part, pumpkins and their contents are primarily safe. There is little to no risk of consuming pumpkin seeds when consumed in the recommended amount.
One main side effect is the slow down of bowel movement. As they are high in fiber, they can cause gas and bloating when eating too many or too often. The overconsumption of pumpkin seeds can therefore also cause constipation, especially if they have their shells on. To prevent this, it is advised to consume the daily recommended amount of 30 grams without shells.
Another risk of overconsumption of pumpkin seeds is weight gain. They are tiny seeds but are quite high in calories and fats, therefore eating too many may interact with your weight and cause you to gain weight.
Read more : Our list of healthy foods to gain weight
These are the only side effects and risks currently reported. Whilst they are mild, they can still cause problems. To prevent any side effects, stick to the recommended dosage.
With there being little side effects to report, lets weigh up the pros and cons of pumpkin seeds:
Read Also: Where Should Your Blood Sugar Be
Roasted Pumpkin Seeds The Keto Way
- 2 cups of pumpkin seeds
- 1 tsp garlic powder
- ¼ tsp of cayenne pepper
- 1 tsp sea salt
- Cracked black pepper to taste
Handy tip: When you are ready to whip up a dish of roasted pumpkin or your jack-o-lantern is complete, scoop out the seeds and freeze them for this delicious recipe.
These can be served as an appetizer or over any kind of vegetables you like. The roasted pumpkin seeds can be stored in an airtight container for up to two weeks in the fridge.
Can People With Diabetes Eat Pumpkin
Contradicting the widespread belief that a diabetic patient cannot eat Pumpkin, but the truth is yes, a diabetic patient can eat Pumpkin. Pumpkin has several health benefits, which makes it a healthy fruit for diabetic patients.
It can reduce the blood sugar level and help the diabetic patient in maintaining their blood sugar level.
But as it is always said that you shouldnt eat anything in excess. So if you are eating Pumpkin, you should not eat a lot of Pumpkin. Instead, please eat Pumpkin in moderation. You can either eat raw Pumpkin or dish of a pumpkin. Various desserts in delicacies can be cooked by Pumpkin.
Most often, diabetic patients feel the urge to consume desserts and sugary drinks, but they cannot do that because they are advised not to eat them because of the dangers it can cause to the body.
Dessert and food items using Pumpkin are not only healthy but can be a substitute for those sugary dishes.
What Are Pumpkin Seeds
As their name suggests, pumpkin seeds are scooped out from the insides of pumpkins.
You can do this on your own at home by simply scooping out the seeds, washing them thoroughly, then drying them on some paper towel. Its a rather time-consuming process, but the delicious outcome is totally worth it.
Or of course, you can buy the pumpkin seeds at the store, either flavored or unflavored .
And for a small seed, they certainly pack a punch of benefits
Top 7 Benefits Of Pumpkin Seeds
Rich in Disease-Fighting Antioxidants
Help Fight Cancer Cell Growth
Improve Bladder Function
1. Rich in Disease-Fighting Antioxidants
Pumpkin seeds are loaded with antioxidants, which are powerful compounds that can fight free radical formation and protect cells against oxidative stress. Some research also indicates that antioxidants may aid in the prevention of chronic conditions like heart disease, cancer, diabetes and autoimmune disorders. According to one animal model out of Cairo University in Egypt and published in Pharmacological Research, pumpkin seed oil was able to reduce inflammation and prevent free radical damage in rats with arthritis. Another animal study out of South Africa showed that a specific type of protein extracted from pumpkin seed was effective at protecting against liver damage thanks to its powerful antioxidant properties.
2. Boost Heart Health
Pumpkin seed, and pumpkin seed oil in particular, has been shown to boost heart health and help reduce the risk of coronary heart disease in several different ways. For starters, animal studies show that pumpkin seed oil could help decrease cholesterol levels and lower blood pressure, both of which are two of the major risk factors for heart disease.
3. Stabilize Blood Sugar
4. Promote Sleep Quality
5. Improve Male Health
6. Help Fight Cancer Cell Growth
7. Improve Bladder Function
Don’t Miss: How To Manage Type 1 Diabetes
May Reduce The Risk Of Certain Cancers
Pumpkin seeds are rich in antioxidant nutrients, which play a key role in decreasing cancer risk. Preliminary research suggests that pumpkin seed extracts provide high antioxidant activity and high lingan content showed to have strong results for reducing certain cancers, such as colon, stomach, breast and prostate.
Due to this open and wide research study, there have been many more in-depth studies on the individual cancers and the effect pumpkin seed extract can have. A large observational German study on postmenopasual women found that eating pumpkin seeds reduced the risk of breast cancer.
Another study, focusing on male test tubes this time, found pumpkin seed extract has potential to slow down the growth of prostate cancer cells.
Pumpkin seeds cannot guarantee to reduce the risk for everyone, but some research has shown positive results.
Can Diabetic Patients Eat Pumpkin Seeds
Pumpkin seeds are very beneficial to the body and also have many advantages for patients who have diabetes. It is safe to take these tiny seeds as they do not affect blood sugar levels.
Individuals who are diagnosed with the Type 2 Diabetes are more likely to gain the benefit of eating pumpkin seeds. It is said to be efficient in reducing blood sugar levels, especially in patients with Type 2 Diabetes.
Taking pumpkin seed powders or even the seeds with other nuts can be a good snacking option. They are healthy and have a nutty texture and taste.
Magnesium is a nutrition that is found in the pumpkin seeds in full quantities. Diabetic patients are even recommended to have diets rich in magnesium as it can decrease the risk of diabetes.
A study found that the eating of food items rich in magnesium can be useful in reducing the risk of developing type 2 diabetes in men by 33%. In women, this critical risk of developing the blood sugar level chronic ailment can reduce up to 34% with an increased intake of magnesium.
The pumpkin seeds are also rich in fiber. As we discussed earlier, the fiber in foods can be perfect for better digestion and keeps the blood sugar levels low.
Diabetic patients must adopt High-fiber containing diets as this assists in maintaining and reducing the diabetic condition and promotes good digestive health.
The fiber in the diet can also be useful in keeping away heart diseases, developing diabetes, and even controlling obesity in individuals.
Where To Find And How To Use
Pumpkin seeds are easy to find at most online retailers and grocery stores. They are typically located in the snack aisle alongside other seeds like sunflower seeds. If you have difficulty finding pumpkin seeds at your local store, you can also look for pepitas. Pepitas are the same thing but without the shell.
If youre looking to use them for a pumpkin seeds recipe, skip the roasted pumpkin seeds or other pre-made varieties and look for raw seeds instead. Alternatively, you can also go directly to the source and try seeding a pumpkin at home instead.
After you get your hands on some of these super seeds, you may wonder how to clean pumpkin seeds, how to dry pumpkin seeds and how to prepare pumpkin seeds for eating. If theyre fresh, start by rinsing the seeds with cold water in a colander and then shake them dry. Avoid using a paper towel or dish cloth to dry the seeds as they may get stuck.
There are plenty of different methods for how to cook pumpkin seeds. Roasting them in the oven is perhaps the most common. Spread the seeds in a thin layer on an oiled baking tray and bake in the oven at 300 degrees Fahrenheit for about 30 minutes. Remove from the oven and toss with olive oil, salt and your choice of roasted pumpkin seeds seasoning such as paprika, oregano, cumin or chili powder. Place back in the oven and bake about 20 more minutes, until theyre crispy with a nice golden color.
How Many Pumpkin Seeds Can I Eat On A Keto Diet
While pumpkin seeds are a suitable snack for the keto diet, as with everything else, moderation is key. It is best to stick to a ¼ cup serving if you are planning on snacking on these heavenly treats, anything above that will send your ketone production plummeting. A full cup serving of pumpkin seeds may not look like a lot but it contains a whopping 34g of carbs, which is more than half of the amount you need to keep your body in a state of ketosis.
Recommended Reading: What Is A High Blood Sugar Reading
Risks And Side Effects
Many processed, prepackaged pumpkin seed products are high in sodium or contain additives and extra ingredients that can be harmful for your health. Select products that are low in sodium with minimal ingredients listed on the label. Better yet, choose raw pumpkin seeds and try making them at home yourself.
Additionally, although the shell of the pumpkin seed is edible, it may irritate the stomach and cause digestive issues for some people. It can also be difficult to chew for those with chewing or swallowing difficulties. If you find that youre unable to tolerate shelled pumpkin seeds, opt for hulled seeds instead. They carry nearly the same nutrient profile and health benefits.
Be sure to keep intake in moderation. Eating large amounts of pumpkin seeds may cause adverse side effects like constipation, gas or bloating. Additionally, these seeds contain a concentrated amount of calories, so going overboard could potentially contribute to weight gain.
Many people also wonder: Can dogs eat pumpkin seeds? Both raw and roasted pumpkin seeds can be safely enjoyed by pups and are sometimes even added to natural dog treat recipes. Be sure to stick to homemade pumpkin seeds, however, and skip the heavily processed varieties you might find at the store.