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100gram pumpkin
CARBS
7g
PROTEINS
1g
FATS
0.1g
Quantity: 100g
Glycemic Index: 75
Glycemic Load: 3
Fiber: 0.5g
Key Nutrients: Vitamin A, potassium, antioxidants
Health Impact: The low carbohydrate content and moderate glycemic load of pumpkin help to minimize blood sugar spikes, making it a favorable choice for managing diabetes.
💉 Suggested Bolus
Consider a smaller insulin bolus due to the low glycemic load, adjusting based on individual response and overall meal composition.
🍽️ Best Paired With (Veg)
- Almond flour-based crust – Provides a low-carb base that complements the texture and flavor of pumpkin without adding significant carbs.
- Spinach – Adds fiber and nutrients with minimal impact on blood sugar levels.
- Walnuts – Offers healthy fats and protein, helping to balance the meal and slow glucose absorption.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides high-quality protein that helps to moderate blood sugar levels.
- Salmon – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.
- Eggs – Versatile and high in protein, they help to stabilize blood sugar when paired with pumpkin.
🥄 Smart Substitutes
- Zucchini – Lower in carbs and can be used in similar culinary applications as pumpkin.
- Cauliflower – Versatile and even lower in carbohydrates, suitable for mashes or purees.
- Spaghetti squash – Offers a pasta-like texture with significantly fewer carbs than pumpkin.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to low glycemic index.
- 30–60 min: Slight increase in blood sugar may occur, depending on individual metabolic response.
- 2–3 hr: Blood sugar levels should stabilize, with minimal long-term impact.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats or proteins to further stabilize blood sugar levels.
🤔 FAQs about 100gram pumpkin
Is pumpkin keto-friendly?
In moderation, pumpkin can be included in a keto diet due to its relatively low carb content compared to other starchy vegetables.
How can I incorporate pumpkin into a low-carb diet without increasing carbs too much?
Use pumpkin in small amounts and combine with other low-carb ingredients like leafy greens or proteins to balance the meal.
What are the best ways to prepare pumpkin for a diabetic diet?
Roasting or steaming pumpkin without added sugars or high-carb ingredients can be a healthy preparation method.
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