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Oct 14, 2024 · Beyond their seasonal charm, pumpkins offer a bevy of nutrients including fiber. Plus, when combined with a balanced diet and exercise, eating them can help you reach your goal weight. Here are seven reasons pumpkin is a weight-loss-friendly food. 1. It’s Low in Calories.
Oct 20, 2024 · Eating pumpkin seeds regularly offers a variety of nutrition perks, from supporting heart health to improving digestion. If you’re curious about pumpkin seed benefits, read on to learn what happens to your body when you eat pumpkin seeds, plus tasty ways to enjoy them every day.
These tiny seeds are packed with essential nutrients and offer a range of health benefits, including their potential to support weight loss. In this article, we’ll explore the various ways you can incorporate pumpkin seeds into your diet to help you achieve your weight loss goals.
- Overview
- May support healthy weight loss
- How to add pumpkin seeds to your diet
- The bottom line
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 (1, 2, 3).
Many people wonder whether pumpkin seeds can also help you lose weight.
This article examines whether pumpkin seeds are beneficial for weight loss, plus tips for incorporating them into your diet.
Pumpkin seeds are rich in nutrients known to support weight loss, such as fiber, protein, and unsaturated fatty acids.
One 6-month study in 345 adults on a low calorie diet examined the effects of dietary composition on weight loss. It found that fiber intake promoted dietary adherence and weight loss, independently of calories or any other nutrient (4).
Fiber helps increase feelings of fullness, preventing overeating between meals that may otherwise lead to weight gain or prevent weight loss (5).
The minimum fiber recommendations for adults to support overall health and weight maintenance are 19–38 grams per day (6).
A 1/2-cup (72-gram) serving of pumpkin seeds with their shells removed provides 5 grams of fiber, while a 1/2-cup (23-gram) serving with shells provides 1.5 grams (7).
Protein is also known to play a supportive role in weight loss, helping improve appetite, prevent overeating, and promote feelings of fullness (8, 9).
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
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.
Shop for raw, unsalted pepitas or in-shell pumpkin seeds online.
Pumpkin seeds, also known as pepitas, are small, flat seeds. These unassuming seeds are a rich source of essential vitamins, minerals, antioxidants, and healthy fats. This article will explore 16 health benefits of pumpkin seeds and how you can easily incorporate them into your diet.
One serving of pumpkin seed protein contains: Protein: 18 grams. Fiber: 4 grams. Iron: 35% of the daily value of iron to help move oxygen around the body. Magnesium: 80% of the daily value of magnesium for muscle and nerve function and for keeping bones strong. Zinc: 45% of the daily value of zinc aids in healing cuts and supporting the immune ...
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Jan 2, 2024 · These tiny yet mighty seeds are packed with essential nutrients and can help you achieve your weight loss goals. Pumpkin seeds are rich in healthy fats and protein, which can help control your appetite and promote feelings of fullness.
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