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Can pumpkin seeds help you lose weight?
Can you eat shelled pumpkin seeds on a weight loss diet?
Are pumpkin seeds healthy?
Oct 2, 2023 · The nutrients and healthy fats in pumpkin seeds have anti-inflammatory properties, which may help with muscle recovery. Yet experts believe that magnesium is essential for quality, restorative sleep, which, in turn, is vital for physical recovery—and most of us don’t get enough magnesium or sleep.
- 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.
Can pumpkin seeds be beneficial for weight loss? As mentioned above, pumpkin seeds are a source of both protein and fiber. Out of the 3 macro-nutrients, protein is the most filling.
Jan 4, 2024 · The mice ate 200 milligrams of pumpkin seed extract per kilogram of body weight every day for 40 days. Researchers think that the antioxidants in the seeds helped prevent some of the damage...
Are pumpkin seeds good for weight loss? Yes, pumpkin seeds can be beneficial for weight loss. They are a good source of protein, healthy fats, and fiber, which can help keep you feeling full and satisfied, reducing the likelihood of overeating.
Aug 23, 2019 · There is good news surrounding pumpkin seeds for weight loss. Research has shown promising benefits on how the small seed may help you achieve a healthy weight. Pumpkin seeds are packed with fiber.
Nov 14, 2019 · Healthy Eating. Pumpkin Seed Benefits: 16 to Make You Sprinkle Them on Everything. A simple boost of loads of good stuff. By Rebecca Gillam Published: 14 November 2019. One of those handy...
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