Nutritional value of pumpkin seeds
Pumpkin seeds, also known as pepitas, are the seeds that are eaten in pumpkin. They are oval, molasses-white or green, often used after being roasted or pressed with oil. According to the United States Department of Agriculture (USDA), only 28g of pumpkin seeds provide:
150 calories
7g protein
13g of healthy fats (including omega-3 and omega6)
1.7g of fiber
37% of daily magnesium needs
14% zinc
23% iron
Not only a rich source of essential nutrients, pumpkin seeds also stand out for their high magnesium content - a key factor in improving insulin sensitivity and reducing blood sugar.
How does pumpkin help control blood sugar?
Pumpkin seeds are not only a great source of magnesium and zinc, but are also rich in antioxidants that help reduce oxidative stress - the main cause of diabetes complications, says nutritionist Susmita N., working at the Institute of Nutrition and Health Sciences of India.
Magnesium plays an important role in glucose metabolism, helping to increase insulin sensitivity. In addition, the fiber in nuts slows down the absorption of sugar into the blood, limiting sudden spikes in blood sugar.
In addition, zinc and essential fatty acids in pumpkin seeds also help boost immunity and improve metabolism, two factors that are often degraded in people with diabetes.
How to use pumpkin seeds to support diabetes treatment
Eat directly: 1-2 tablespoons raw or dried pumpkin seeds per day, avoid salty foods.
Grind into powder: Sprinkle on congee, yogurt or smoothie.
Make nut milk: Soak the seeds overnight, blend with water and filter out the residue, replacing the animal milk.
Mixed smoothies: Combine pumpkin seeds with bananas, spinach and cinnamon - the mixture is both nutritious and has the ability to regulate blood sugar.
Mix with other nuts: Make a snack mixture rich in healthy fats and fiber.
Notes when using
Although beneficial for health, pumpkin seed consumption should be moderate. Eating too much can cause bloating, indigestion, and even weight gain due to its high calorie content. Few people may be allergic to nuts, manifested through rashes, itching or swelling.
