Have you ever wondered if a simple snack could help manage blood sugar levels? Pumpkin seeds may be the solution! These small seeds are full of vital nutrients and compounds that can benefit individuals with diabetes. It can help regulate blood sugar levels, manage weight, boost immunity, and many more.
Health Benefits of Pumpkin Seeds for Diabetics
1. Manages Blood Sugar Levels
Pumpkin seeds have a low glycemic index, hence they won't cause a quick surge in blood sugar. These seeds are full of magnesium, which helps to regulate glucose metabolism. A study conducted in 2018 on healthy adults revealed that individuals who ate meals with 65 grams (approximately 2 ounces) of pumpkin seeds exhibited reduced blood sugar levels following a high-carbohydrate meal.
2. Improves Digestion
A fibre-rich diet is essential for diabetics since it slows down the digestion and absorption of carbohydrates, preventing rapid increases in blood sugar. Pumpkin seeds contain high fibre, which regulates blood sugar levels and provides healthy digestion. Fibre also keeps you satisfied for a longer period, reducing the risk of overeating and weight gain, which is quite crucial in the management of diabetes.
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3. Helps Lose Weight
Diabetic patients should be cautious about their weight since being overweight can promote insulin resistance. Adding pumpkin seeds to your diet can help solve this issue as they are rich in nutrients and keep you full for a longer period. Combining protein, healthy fats, and fibre suppresses hunger and prevents unwanted eating.
4. Improves Heart Health
Did you know diabetic patients are at greater risk of developing heart disease? Pumpkin seeds are rich in heart-friendly fats, especially omega-3 and omega-6 fatty acids, which decrease inflammation and promote heart health. They are also rich in antioxidants, magnesium, and potassium, which lower blood pressure and cholesterol levels, decreasing the risk of heart complications.
5. Boosts Immunity
Diabetes may also weaken the immune system, making one susceptible to infections. Pumpkin seeds are rich in zinc, which is an essential mineral that assists in keeping the immune system intact against infections. Including these seeds in your diet may make your immune system stronger and enhance your overall well-being.
6. Promotes Sleep and Reduces Stress
It can be stressful to manage diabetes, and stress can cause blood sugar fluctuations. Pumpkin seeds are a source of tryptophan, an amino acid that assists the body in producing serotonin, which allows for relaxation and proper sleep. Proper rest is essential for maintaining stable blood sugar levels and general health.
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How to Include Pumpkin Seeds in Your Diet
1. Use Them as a Snack
Roasted pumpkin seeds are a crunchy, fulfilling snack. You can have them as is or add a pinch of salt, cinnamon, or spices for extra taste.
2. Include Them in Salads
Toss pumpkin seeds on your salads for a nutritious crunch and added nutrition. They complement leafy greens, avocado, nuts, and feta cheese.
3. Mix Them into Smoothies
When making smoothies, add a handful of pumpkin seeds for added protein and healthy fat. They mix well with other ingredients such as bananas, spinach, almond milk, and Greek yoghurt.
4. Blend Them into Yogurt or Oatmeal
Add pumpkin seeds on top of your yoghurt or oatmeal for more texture and nutrition. They pair well with fruits, honey, and nuts.
5. Use Them in Baking
You can even use pumpkin seeds in bread baking, muffins, and energy bars. They provide a nutty taste and more nutrients to your baked products.