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Oct 20, 2024 · What happens if you eat pumpkin seeds every day? Eating pumpkin seeds daily provides nutrients like zinc and magnesium, plant-based protein, and healthy fats. These nutrients support heart health, digestion and immunity.
- 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.
Dec 23, 2023 · “One-quarter cup of pumpkin seeds provides about one-third of the recommended intake for magnesium, a nutrient that surveys have shown many people in the United States are not getting adequate intakes of.” They also provide a good amount of plant-based protein and contain copper and manganese.
Oct 5, 2024 · According to Medical News Today, pumpkin seeds are particularly beneficial for weight loss, with a 1-ounce serving containing 1.8 grams of fiber, or 6 percent of your daily recommended value.
- Greater Jacksonville Metro Area, Florida
- Senior Editor
Jan 2, 2024 · Pumpkin seeds are rich in healthy fats and protein, which can help control your appetite and promote feelings of fullness. They're also loaded with fibre, which can prevent overeating and promote healthy digestion.
- 446gm
- 18gm
- 54gm
- Amount Per 100gm
Sep 12, 2018 · Pumpkin is a wonderful source of fiber, which has been shown to be beneficial for weight loss in several studies. Just one cup of cooked fresh pumpkin boasts nearly three grams of fiber. A serving of canned pumpkin can include up to seven grams of the good stuff, according to registered dietitian Megan Ware, RDN.
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Oct 14, 2024 · 7 Ways Eating Pumpkin Can Support Weight Loss. Tap into pumpkin’s benefits for weight loss with these 7 expert tips. Learn how this versatile superfood can replace high-calorie staples and keep your hunger in check.
