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https://www.bluecircle.foundation/food/pum-seeds

Pum seeds

CARBS

PROTEINS

18g

FATS

49g

Pumpkin seeds, often referred to as 'pepitas', are advisable for individuals with diabetes due to their low carbohydrate content and high nutrient density.

Quantity: 100g

Glycemic Index: Low

Glycemic Load: Low

Fiber: 6g

Key Nutrients: Magnesium, Zinc, Fatty acids

Health Impact: Due to their low carbohydrate content and high fiber, fats, and protein levels, pumpkin seeds have a minimal impact on blood sugar and insulin response.

💉 Suggested Bolus

If using an insulin pump, consider a standard bolus due to the low glycemic index and load.

🍽️ Best Paired With (Veg)

Avocado – High in healthy fats that can help slow carbohydrate absorption and stabilize blood sugar levels.
Spinach salad – Low in carbs and high in fiber, helping to maintain a low glycemic load.
Almond butter – Provides healthy fats and protein, reducing the glycemic impact of meals.

🍽️ Best Paired With (Non Veg)

Grilled chicken – High in protein, which helps in moderating blood sugar rises when paired with low-carb foods.
Salmon – Rich in omega-3 fatty acids, supporting cardiovascular health and glycemic control.
Eggs – Provide high-quality protein and fats for sustained energy and minimal impact on blood sugar.

🥄 Smart Substitutes

Chia seeds – Higher in fiber and omega-3 fatty acids, which can help in managing blood sugar levels.
Flax seeds – Rich in alpha-linolenic acid and fiber, aiding in blood sugar control and heart health.
Hemp seeds – Provide a good balance of omega-3 and omega-6 fatty acids, beneficial for overall health and glycemic control.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact on blood sugar due to low carbohydrate content.
30–60 min: Stable blood sugar levels as seeds are digested slowly, providing a gradual release of nutrients.
2–3 hr: Continued stability in blood sugar, thanks to the high fiber and healthy fat content which slow digestion and absorption.

“Many in the low-carb community find that incorporating seeds like pum seeds into their diet helps in moderating blood sugar levels, especially when combined with high-fiber and high-protein foods.”
— BCDF community member

🧠 Lowering Impact Tip

Consume in moderation and pair with a source of protein or healthy fats to further stabilize blood sugar levels.

🤔 FAQs about Pum seeds

How can pum seeds benefit my diabetes management?

Pum seeds are low in carbs and high in fiber, which can help in controlling blood sugar levels and preventing spikes.

Are pum seeds suitable for every meal?

Yes, pum seeds can be a versatile addition to various meals, but they should be balanced with other low-carb, high-protein, and high-fiber foods for optimal blood sugar management.

Can I replace all grains with pum seeds?

While pum seeds can be a good low-carb substitute, it's important to maintain variety in your diet to ensure you receive all necessary nutrients.

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