Is Pumpkin Good for People with Diabetes?

Is Pumpkin a vegetable or fruit? Like others do you also think that pumpkin is a vegetable? Well, the fact is that it is a fruit, as it is full of seeds and belongs to the Cucurbitaceae family. There are more than 100 types of pumpkins available in the market to choose from.

Pumpkins not only taste good but have plenty of nutrients. If you are a diabetic patient, you might be thinking, “Is pumpkin good for diabetics?” Well, the answer to this question is that it is a low-calorie food loaded with micronutrients that is said to be suitable for people with diabetes.

Pumpkin and Diabetes- Is Pumpkin Good for People with Diabetes?

If you are looking for vegetables that are good for diabetes, then pumpkin is the first thing that should come to your mind. It comprises an array of health benefits for diabetic patients, including-

1)    Helps Manage Blood Sugar Level

Pumpkin is full of vitamins, minerals, and carbohydrates. It is usually said that diabetic patients should avoid food that comprises carbohydrates, but pumpkin is rich in dietary fiber and magnesium. It counteracts the effect of glycemic index and helps in controlling the blood sugar level.

2)    Might Help Avoid Insulin Shots

Pumpkins comprise carbohydrates called polysaccharides and a compound puerarin, which, when used together, aids in reducing blood sugar and preventing diabetes. In fact, pumpkin also help augment the production of insulin, which in turn helps regulate blood sugar.

3)    Blood Pressure

Pumpkin is a rich source of Vitamin C, potassium, and fiber that helps lower blood pressure and the risk of stroke.

4)    Boosts Immunity

It has been observed that the immunity of diabetic people reduces over time; therefore, pumpkins are one of the vegetables that are good for increasing immunity for diabetes. It comprises Vitamin E and carotenoids, which are powerful antioxidants that help boost immunity and safeguard your cells from harmful free radicals.

5)    Protects from Cancer

If you are still thinking that is pumpkin good for diabetics or not, then you might be glat to know that pumpkin contain beta-carotenoids that lessen the risk of breast, prostate, and gastric cancers.

Nutritional Benefits of Pumpkin

Pumpkin is one of the best vegetables suitable for diabetics because of the various nutritional benefits it offers.

A food’s glycemic load (GL) ranking system describes the count of sugar from carbs that go into your bloodstream. Food with a GL of less than 10 has minimal impact on blood sugar.

The glycemic index (GI) describes how much a portion of food will increase your blood sugar levels. The higher number on the GI scale indicates that the food will cause a more significant increase in blood sugar levels.

Pumpkin’s GI and GL score–

• Glycemic Index Score: 75 (max. 100)
• Glycemic Load Score:3 (max. 7)

Irrespective of a high GI of 75, pumpkin has a relatively low GL of 3. Therefore, consuming just a single serving of pumpkin in a day wouldn’t affect your blood sugar levels. But, you need to take caution, as eating a large portion of pumpkin might significantly raise your blood sugar levels.

Every 100 grams pumpkin comprises of:

Vitamins & Minerals			Quantity
Vitamin A			369 micrograms
Vitamin B1			0.05 milligrams
Vitamin B2			0.110 milligrams
Vitamin B3			0.6 milligrams
Vitamin B5			0.298 milligrams
Vitamin B6			0.061 milligrams
Vitamin C			9 milligrams
Vitamin E			0.6 milligrams
Calcium			21 milligrams
Iron			0.8 milligrams
Magnesium			12 milligrams
Phosphorous			44 milligrams
Potassium			340 milligrams
Sodium			1 milligrams
Zinc			0.32 milligrams

What should one be mindful of?

Excess of everything is bad, and this applies to pumpkin consumption as well. It is important for you to know that consuming a lot of pumpkins can increase the insulin in the body, and that can be harmful for health, plus it may cause constipation. So, ensure that you consume just a small portion of it in a day and do not increase its intake.

Pumpkins are usually used in making desserts and drinks, but as a diabetic patient, this can be unhealthy for you. Thus, it is recommended to consume it in the form of vegetables, in soup, or make a smoothie from it but do not add sugar. You should choose healthy recipes and go for small portions only.

What are the Risks of Over-Consumption of Pumpkin?

By now, you know that moderation is the key; therefore, it is good to consume it in small quantities. Over-consumption of pumpkin can lead to constipation and flatulence which can be pretty harmful for both diabetic and non-diabetic patients. Plus, keep in mind that the ideal time for having is during breakfast or at lunch; avoid eating it at night.

Can Type 2 diabetics eat pumpkin seeds?

The good part is that diabetic patients can eat pumpkin seeds instead of consuming pumpkin in other forms. Its seeds also help in the management of diabetes as they are high in magnesium and low in carbohydrates, which controls blood sugar levels. Plus, the seeds are also rich in fiber, which can be ideal for better digestion and keep blood sugar levels low.

Conclusion

So, what’s your finall call? Is pumpkin good for people with diabetes? I am sure after reading this guide, you very well know the benefits of eating pumpkin for diabetics, its nutrient value, and the risks of over-consumption. Include this super healthy food in your diet starting today, but ensure that you take a standard serving size and consume it in its least processed form.

FAQs- Is Pumpkin Good for People with diabetes?

1. What are the different ways for diabetic people to consume pumpkins?

Various ways in which diabetics can consume pumpkin are-

• Pumpkin Sabzi
• Roasted Pumpkin
• Pumpkin Soup
• Pumpkin Smoothie
• Pumpkin Seeds
• Pumpkin Raita
• Pumpkin Paratha
• Pumpkin Halwa (sugar-free).

2. Does pumpkin have natural sugar?

Yes, it has around 2.8 grams of sugar per 100 grams. 

3. What are the 5 superfoods for diabetics?

5 superfoods for diabteics include leafy greens, nuts, berries, whole grains, and non starchy vegetables.