Pumpkin Seeds For Diabetics: Can They Eat Them?

Meta Description:
Are pumpkin seeds safe for diabetics? Discover their nutrition, benefits, recipes, and how much you can eat. Learn why pumpkin seeds are a healthy snack for diabetes!

Hook:
Did you know pumpkin seeds might be a super snack for people with diabetes? Read on to find out if you can add them to your diet!

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What Are Pumpkin Seeds?
Pumpkin seeds, also called pepitas, are the flat, oval seeds found inside pumpkins. You can eat them raw, roasted, or added to recipes. They're packed with nutrients and have a delicious nutty flavor.

Nutrient Composition and Values
Pumpkin seeds are full of healthy nutrients! In a small handful (about 28 grams), you get:
- Calories: 151
- Protein: 7 grams
- Fat: 13 grams (mostly healthy fats)
- Carbs: 5 grams
- Fiber: 1.7 grams
- Magnesium, zinc, and iron

These nutrients are important for your heart, muscles, and immune system.

Glycemic Index of Pumpkin Seeds
The glycemic index (GI) tells us how quickly foods raise blood sugar. Pumpkin seeds have a very low GI (below 20), which means they won’t cause big blood sugar spikes. This is good news for people with diabetes!

How Much Can Diabetics Eat?
A healthy serving size is about a small handful (1 ounce or 28 grams) a day. Eating too many can add extra calories, so it’s best to stick to this amount.

Health Benefits for Diabetics
- **Help Manage Blood Sugar:** The fiber and protein in pumpkin seeds help keep blood sugar steady.
- **Heart Health:** Healthy fats can protect your heart.
- **Rich in Magnesium:** This mineral helps control blood sugar levels.
- **Supports Immunity:** Zinc keeps your immune system strong.

Easy Pumpkin Seed Recipes
1. **Roasted Pumpkin Seeds:** Toss seeds with a little olive oil and salt, then bake at 350°F for 10-15 minutes.
2. **Pumpkin Seed Trail Mix:** Mix with nuts, dried fruit, and dark chocolate chips.
3. **Salad Topper:** Sprinkle on your salad for a crunchy twist.

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