Individuals diagnosed with diabetes, a condition characterized by insufficient insulin production in the body, often face dietary restrictions. However, pumpkin seeds are a delightful option for them. One of the notable advantages of pumpkin seeds is their potential to aid in regulating blood sugar levels. Beyond serving as a seasonal treat, these nutrient-dense seeds offer a wealth of essential vitamins and minerals that support overall health, particularly in the context of diabetes management. Therefore, it is important to explore how these small seeds can enhance a healthier and more balanced lifestyle for those affected by diabetes.

What are pumpkin seeds?

Pumpkin seeds, commonly referred to as pepitas, are the edible seeds found within pumpkins and certain varieties of squash. They are typically flat and oval, boasting a mildly sweet and nutty flavor. These seeds are a favored snack option, often enjoyed roasted, salted, or incorporated into various culinary dishes. According to research published in the journal Grain & Oil Science Technology, pumpkin seeds are rich in healthy fats, protein, fiber, and essential minerals such as magnesium, zinc, and iron. Their numerous benefits include their effectiveness in managing diabetes.

There are many pumpkin seed benefits, including their ability to manage diabetes. Image courtesy: Freepik

Nutritional profile of pumpkin seeds

The advantages of pumpkin seeds stem from their rich nutritional content. The following is the nutritional profile of pumpkin seeds as reported by the US Department of Agriculture, detailing the contents of a 28-gram (1 ounce) serving.

• Calories: 150
• Protein: 7g (high for plant-based food)
• Healthy Fats: 13g (rich in omega-3 & omega-6 fatty acids)
• Fibre: 1.7g (supports digestion)
• Magnesium: 37% of daily needs (important for heart health)
• Zinc: 14% of daily needs (boosts immunity)
• Iron: 23% of daily needs (prevents anaemia)
• Antioxidants: Contains vitamin E, carotenoids, and polyphenols

How does pumpkin seed manage diabetes?

The advantages of pumpkin seeds stem from their rich nutrient profile, which collectively enhances insulin sensitivity. Their significant magnesium content is particularly important, as magnesium is crucial for maintaining insulin sensitivity and regulating glucose levels. Additionally, the high fiber content in pumpkin seeds helps to slow the absorption of sugar into the bloodstream, preventing spikes in blood glucose, as demonstrated in research published in the Journal of Medical Sciences.

Moreover, these seeds are a source of beneficial fatty acids that support overall metabolic health. Antioxidants present in pumpkin seeds combat oxidative stress, a common issue for individuals with diabetes. Zinc, another vital mineral found in these seeds, bolsters immune function, which is especially important for those managing diabetes. Therefore, including pumpkin seeds in a well-rounded diet can be an effective approach to diabetes management.

Pumpkin seed benefits include the fact they are filled with nutrients that work together to improve insulin sensitivity. Image courtesy: Adobe Stock

How to consume pumpkin seeds to manage blood sugar levels?

Here are some simple and effective methods to incorporate pumpkin seeds into your diet for diabetes management, as suggested by nutritionist Susmita N.

1. Raw or roasted pumpkin seeds: Consume 1-2 tablespoons of raw or dry-roasted pumpkin seeds as a snack. It is advisable to avoid salted or flavored options, as excessive salt can elevate blood pressure.

2. Pumpkin seed powder: Grind pumpkin seeds into a fine powder and mix 1-2 teaspoons into smoothies, soups, or yogurt.

Pumpkin seed benefits in lowering blood sugar levels. Image courtesy: Adobe Stock

3. Pumpkin seed milk: Soak ½ cup of pumpkin seeds overnight, then blend with 2 cups of water and strain to create a creamy milk alternative. This can be used in smoothies, oatmeal, or tea instead of regular milk.

4. Pumpkin seed smoothie: Blend 1 tablespoon of pumpkin seeds with ½ cup of unsweetened yogurt (or almond milk), ½ banana, ½ teaspoon of cinnamon (which aids in lowering blood sugar), and a handful of spinach (for added fiber).

5. Pumpkin seed trail mix: Combine pumpkin seeds with almonds, walnuts, and sunflower seeds (sources of healthy fats), unsweetened dried berries (for natural sweetness), and coconut flakes (to increase fiber content).

Though pumpkin seed benefits are immense, know the side effects too! Image courtesy: Freepik

Possible side effects of pumpkin seeds

Although pumpkin seeds offer numerous health benefits, particularly in enhancing insulin sensitivity, excessive consumption may result in certain adverse effects:

• Pumpkin seeds are high in fibre, which, while generally beneficial, can cause bloating, gas, and abdominal cramps if consumed in excess. The high-fat content can also contribute to digestive discomfort in some people.
• Although rare, some people may experience allergic reactions to pumpkin seeds. Symptoms can include itching, rash, throat irritation, and swelling.
• Pumpkin seeds are calorie-dense. Overconsumption can contribute to excess calorie intake and potential weight gain.

To mitigate these side effects, it is advisable to enjoy pumpkin seeds in moderation as part of a well-rounded diet.

Takeaway

Pumpkin seeds serve as a tasty and nutritious addition to a diabetes management plan. Their rich nutritional profile, particularly the elevated levels of magnesium and fiber, supports insulin sensitivity and blood sugar regulation. While they are not a substitute for medical treatment, incorporating these seeds into a healthy diet may enhance overall metabolic health and help alleviate some complications related to diabetes. Nonetheless, moderation is crucial, as excessive intake may lead to gastric discomfort or other mild side effects.

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