Pumpkin seeds are rich in fiber, protein, and unsaturated fatty acids, which can all play a supportive role in healthy weight loss and maintenance.
Pumpkin seeds, which can be enjoyed with or without their white shell, are a tasty and nutrient-rich food.
Research shows that they offer a number of health benefits, such as lowering blood sugar levels, improving heart health, and even reducing your risk of certain cancers.
Many people wonder whether pumpkin seeds can also help you lose weight. In fact, they many support weight management as part of an overall healthy lifestyle.
Let’s examine whether pumpkin seeds are beneficial for weight loss, plus tips for incorporating them into your diet.
Pumpkin seeds are
One
Fiber helps increase feelings of fullness, preventing overeating between meals that may otherwise lead to weight gain or prevent weight loss.
The minimum fiber recommendations for adults to support overall health and weight maintenance are
A 100-gram serving of raw pumpkin seeds provides
Protein is also known to play a
A 100-gram serving of raw pumpkin seeds without their shell provides about
Moderation is key
While pumpkin seeds are a nutritious, high fiber snack that may help support weight loss, it’s important to remember that moderation is key when it comes to your intake of any food.
Like other nuts and seeds, pumpkin seeds are energy-dense, meaning that they contain a substantial number of calories and fat in a small serving size.
For example, 100 grams of raw pumpkin seeds contains
When it comes down to it, just be sure that the quantity of pumpkin seeds you’re eating fits into your overall calorie goals for weight loss.
While some people may be able to fit a 100-gram serving of raw pumpkin seeds into their diet, others may need to keep to a smaller serving size.
To minimize added calories and sodium, choose raw, unsalted pumpkin seeds, with or without their shell, to best complement a healthy weight loss diet.
Pumpkin seeds can be enjoyed both with and without their shell. Pumpkin seeds without their shell are often called pepitas and can be identified by their smaller, green appearance.
Pumpkin seeds can be enjoyed in a number of ways, such as:
- raw or in a homemade trail mix
- sprinkled onto salads or waffles
- baked into muffins or on top of breads
- mixed into yogurt and oatmeal
- blended into smoothies
- mixed into warm noodle dishes or stir-fries
- on top of avocado toast
- blended in a food processor with nutritional yeast, bread crumbs, and seasonings to make vegan “Parmesan” cheese
Note that pumpkin seeds contain phytic acid, which may inhibit the absorption of other vitamins and minerals.
If you regularly eat pumpkin seeds, consider roasting them or soaking and sprouting them to reduce their phytic acid content.
Pumpkin seeds are a healthy food rich in nutrients that may support weight loss and maintenance goals, such as protein, fiber, and unsaturated fatty acids.
As with other nuts and seeds, pumpkin seeds contain a substantial amount of fat and number of calories in a small serving, making moderation important if you’re on a calorie-restricted diet.
To best complement a weight loss diet, choose raw, unsalted pumpkin seeds either with or without their shells. These seeds can be added to a number of dishes or eaten on their own as a healthy snack.