Per 100 Grams — Diabetes Nutrition Facts

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

pumpkin seeds

CARBS

10 g

PROTEINS

19 g

FATS

49 g

Pumpkin seeds are a low-carb, nutrient-dense food suitable for managing diabetes.

Quantity: 100 g

Glycemic Index: Low

Glycemic Load: Low

Fiber: 6 g

Key Nutrients: Magnesium, Zinc, Healthy fats

Health Impact: Low carbohydrate content and high fiber reduce quick glucose release, minimizing insulin spikes.

💉 Suggested Bolus

If using insulin, a standard bolus is generally sufficient due to the low glycemic impact.

🍽️ Best Paired With (Veg)

Avocado salad – High in healthy fats and fiber, enhancing satiety and further stabilizing blood glucose levels.
Grilled tofu – Provides a high-protein addition that is low in carbohydrates, supporting blood sugar control.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Lean protein source that helps maintain muscle mass and stabilizes blood sugar levels.
Baked salmon – Rich in omega-3 fatty acids and protein, supporting cardiovascular health and glucose stability.

🥄 Smart Substitutes

Sunflower seeds – Similar in nutrient profile but often cheaper and more readily available.
Almonds – Higher in Vitamin E and magnesium, which can help improve insulin sensitivity.
Walnuts – Rich in omega-3 fatty acids that can help reduce inflammation and improve heart health.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact on blood sugar due to low carbohydrate content and high fiber.
30–60 min: Stable blood sugar levels as the fiber and healthy fats slow the absorption of any carbs.
2–3 hr: Continued stable blood sugar; the healthy fats and protein provide sustained energy without spikes.

“Many in the low-carb community find that incorporating seeds like pumpkin seeds into their diet helps manage hunger without spiking blood sugar, making them a popular choice for between-meal snacking.”
— BCDF community member

🧠 Lowering Impact Tip

Consume in moderation and pair with a source of protein or healthy fats.

🤔 FAQs about pumpkin seeds

How many pumpkin seeds can I eat without affecting my blood sugar?

Portion control is key; a small handful (about 1 ounce) should not significantly impact blood sugar levels due to their low carb content.

Are pumpkin seeds good for every type of diabetes?

Yes, pumpkin seeds are generally beneficial for all types of diabetes as they help in managing blood sugar levels, but individual responses can vary.

Have a question about pumpkin seeds or any other topic related to diabetes?

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