Pumpkin seeds are a nutritious part of any weight loss diet plan because they have proteins, fiber, and healthy fat that fill a person up and reduce food cravings. Pumpkin seeds also support metabolism and overall health but have less sugar. The addition of pumpkin seeds to foods enhances an online weight loss program. Fitterfly has one of the weight loss programs that is based on individual nutrition.
Below are eight simple ways to include pumpkin seeds in your diet.
Nutritional Composition of Pumpkin Seeds
Pumpkin seeds are rich in macronutrients and micronutrients and are a highly nutritious food. They supply 574 kcal of energy per 100g, in addition to 29.84g protein, 49.05g total fat, 14.71g carbohydrate, 6.5g fiber, and 1.29g total sugar.
Pumpkin seeds are also rich in essential micronutrients like magnesium, zinc, iron, phosphorus (1174 mg), potassium (788 mg), and calcium (52 mg).
Because of their high nutritional value, they are an excellent addition to a healthy meal.
Advantages to Health of Pumpkin Seeds
- Nutrient-Dense – High in vitamins and minerals that are beneficial to one’s health.
- Good for the Heart – It regulates blood pressure, lowers cholesterol, and helps prevent heart disease.
- Aids Weight Management – High in protein and fiber, it keeps you fuller for longer.
- Boosts Immunity – Augments the immune system and helps fight infections.
- Improves Sleep – Relaxes the muscles and promotes better sleep.
- Supports Regulation of Blood Sugar – Regulates blood sugar, ideal for diabetics.
Do They Support Weight Loss?
Yes! Their protein and fiber content makes them more satiating, leading to fewer cravings and overeating. They are a low-calorie, healthy snacking option for weight management.
How to Incorporate Pumpkin Seeds into Your Diet
Pumpkin seeds are nutritious and easy to incorporate into foods. Some easy ways to do this are:
- Eat as a Snack
Munch on a tablespoon of raw or roasted pumpkin seeds for a crunchy, healthy snack. Roasting brings out their flavour, so they are a great alternative to unhealthy snacks.
- Blend with Chutneys (Spicy Dips)
Grind roasted pumpkin seeds with mint, coriander (cilantro), green chillies, and lemon juice to prepare a healthy chutney. This can be consumed as a side dish along with meals and provides additional fiber and protein.
- Used as a powder for dishes
Grind pumpkin seeds very finely and sprinkle over sautéed vegetables, lentils (dal), soups, or stews. It adds protein, fiber, and a light nutty flavor without changing the dish much.
- Top Salads and Yogurt (Raita)
Top salads or yoghurt with roasted pumpkin seeds for a crunchy, healthy topping. Yoghurt, cucumber, and pumpkin seeds constitute a low-carb and healthy meal.
- Make a Dry Spice Mix
Combine roasted pumpkin seeds, dry red chillies, and salt to make a dry chutney powder. Use as garnish on food or mix with yoghurt to provide a richer taste.
- Add to Dough for Flatbreads (Paratha)
Blenderize ground pumpkin seeds with millet or whole wheat flour while kneading dough to make parathas. Add fiber and protein. Use minimum oil while preparing to make it healthy.
- Make Healthy Energy Balls (Laddoos)
Mix pumpkin seeds with dates, nuts, and natural sweeteners and prepare sugar-free energy balls (laddoos). These are a healthy snack, but consume in moderation as dry fruits can increase blood sugar levels.
- Sprinkle over Breakfast Foods
Include roasted pumpkin seeds in oatmeal, porridge, or sprouted upma for crunch, fiber, and protein. It makes you full for longer and suppresses appetite.