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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.
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.
A one ounce serving of whole roasted pumpkin seeds has 125 calories, which on a 1700 calorie diet would account for 7% total calories. What this means is that even when trying to lose weight, you can still eat pumpkin seeds.
Dec 26, 2022 · Can you eat raw pumpkin seeds? Yes. Will that alone make you lose weight? No. In fact, without moderation, you risk gaining weight because these seeds are high in fats and calories. To get the most benefit out of pumpkin seeds, make them a part of a healthy diet along with regular exercise.
Nov 12, 2023 · The answer is yes, raw pumpkin seeds with shells are edible and add fiber a beneficial to digestion. But some people especially those with sensitive digestive may just find the shells hard to digest. Besides, taking pumpkin seeds with shells can enhance having a great textural experience for the snack.
Jan 28, 2019 · Is eating pumpkin seeds good for weight loss? There are no studies directly connecting weight loss with pumpkin seed supplementation. However, the fact that pumpkin seeds are a tasty and healthy snack can prevent you from snacking on unhealthy chips.
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