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Many people with diabetes consider pumpkin seeds a healthy snack option due to their nutritional benefits. However, understanding their glycemic impact and appropriate serving sizes is important for managing blood sugar levels effectively.
Glycemic Index and Pumpkin Seeds
The glycemic index (GI) measures how quickly a carbohydrate-containing food raises blood sugar levels. Pumpkin seeds have a very low GI, typically below 20, making them a suitable snack for those monitoring blood glucose. Their high fat and protein content also help slow digestion, further reducing blood sugar spikes.
Serving Sizes and Nutritional Content
Standard serving sizes for pumpkin seeds are usually around 1 ounce (28 grams). This portion provides approximately:
- 150 calories
- 13 grams of fat
- 5 grams of carbohydrate
- 8 grams of protein
Consuming pumpkin seeds within this portion helps manage carbohydrate intake and maintain stable blood sugar levels.
Tips for Including Pumpkin Seeds in Your Diet
To incorporate pumpkin seeds into a diabetic-friendly diet:
- Eat them as a snack between meals.
- Add them to salads or yogurt.
- Use them as a topping for oatmeal or soups.
- Monitor portion sizes to avoid excess calorie intake.