Recently, many people have been asking the question: can pumpkin seeds help you lose weight? For some reason, this type of seed has become a symbol for weight loss and dieting. There are several reasons why pumpkin seeds might be good for your health in general and your weight specifically. Let’s explore these!
Pumpkin seeds are generally small and have a hard shell, which is often used in making jewelry. However, behind that hard shell, there is an edible kernel that many sources say can help with weight loss when consumed.
The pumpkin seeds weight loss myth has been around for ages. It’s not clear why some people think that they can eat a lot of them and still lose weight. In fact, some cultures actually believe that pumpkin seeds promote healthy hair growth because of the chemical compounds in these little treats.
The truth is that there is no scientific evidence for the link between raw pumpkin seeds and weight loss. There are some people who believe this myth because they simply love the taste of these seeds and feel like eating them satisfies their appetite for a long time. Others actually think that pumpkin seeds are a low-calorie food, but this isn’t true at all. As with other nuts and seeds, pumpkin seeds contain a substantial amount of (healthy) fat and a number of calories in a small serving.
A pound of these little treats contains almost 3,000 calories (13)! So if you really want to eat pumpkin seeds (and not gain any weight) then make sure to only eat a small handful every day.
Many people enjoy eating pumpkin seeds in mass quantities because of their unique flavor and crunchy texture. It’s actually a whole lot more fun than just eating an apple! However, if you’re on a calorie-restricted diet these little treats can take up a large allowance of your daily calorie consumption.
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.
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Below are several health benefits of pumpkin seeds for weight loss and overall wellness:
Pumpkin seeds contain a good amount of fiber, which is needed for proper digestion. It helps move food more quickly through your digestive system. It can do this by absorbing water as it moves through the body and softening stools–they become bulkier and softer. In addition to this, fiber helps contribute to a feeling of fullness and satiety that can help with weight loss.
The average daily intake of fiber recommended by the United States Food and Drug Administration (USFDA) is 25 grams per day Children between 1-8 years old should consume around 21 grams every day; those who are 9-13 years old need to consume between 26-29 grams of fiber every day; and adults should get around 30-38 grams of fiber each day (9).
Pumpkin seeds contain about 12 grams of fiber per cup, and The American Heart Association recommends a quarter cup of daily intake of pumpkin seeds as part of an overall healthy diet (14).
Pumpkin seeds contain a type of fat called “alpha-linolenic acid.” This special fatty acid is converted by the body into an “omega-3” fatty acid called “EPA.” Research has shown that this can help lower bad cholesterol levels, and raise good levels (19).
To get the benefits, eat about 1/2 cup of raw hulled (shelled) seeds per week. It’s better to buy raw pumpkin seeds than roasted varieties because roasting reduces levels of alpha-linolenic acid.
In one study, people who ate about 1 ounce a day of pumpkin seeds for three months had significant reductions in LDL “bad” cholesterol and triglycerides. The effect remained even after they stopped eating the seeds (3).
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Pumpkin seeds may also help reduce your risk of colon cancer. Researchers found that feeding rats a diet rich in alpha-linolenic acid helped prevent precancerous lesions from forming in their colons. And pumpkin seed oil has been shown to have some of the same properties (14).
Phosphorus is an important mineral that keeps the body’s hormones and enzymes in balance. Studies show that a phosphorus deficiency can affect your body’s metabolism, which could lead to weight gain. A lack of this essential nutrient also leads to heart disease, muscle weakness, bone loss, and other problems (4).
Pumpkin seeds contain a lot of magnesium, which is an important mineral for the body and good for bones overall. Some people use magnesium to help alleviate muscle cramps and soreness because magnesium deficiency can be a cause of muscle cramps (8).
Pumpkin seeds may help keep your cholesterol levels down because they contain beta-sitosterol, which at least one study has shown to be effective at keeping bad cholesterol under control (2). Exercising regularly and eating pumpkin seeds is an excellent cholesterol-lowering plan that could work for you.
Pumpkin seeds are also a great source of Vitamin K, which helps your bones and cardiovascular system. Having more vitamin K in your diet might also help you lose weight because it may improve the strength and elasticity of your muscles as well (14). Just make sure to drink water every day, which will help you stay healthy and lose weight.
Read More: 10 Low-Calorie Lunch Recipes For Weight Loss: Proof That Less Calories Doesn’t Mean Less Flavor
If you’re trying to find out how to eat pumpkin seeds for weight loss, the best way is to make them a part of a healthy diet. Pumpkin seeds can be enjoyed in a number of ways, such as:
Pumpkin seeds are a versatile ingredient that can make delicious smoothies, desserts, soups, and more. Here are some ideas for you to try out.
Crunchy with just a bit of salt, a bowl of simple pumpkins are autumn’s most underrated snack. And if you’ve made your jack-o-lantern already, you know you have plenty of leftover pumpkin seeds.
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Enjoy pumpkin seeds as the highlight of this moist, flavorful muffin. Pick up some of your favorite seasonal spices for an extra kick.
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Avocados and pumpkin seeds make a delectable combination in this dip. Serve it with fresh cut veggies or your favorite crackers.
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This Pumpkin Cake with Caramel Glaze and Candied Pumpkin Seeds is moist, sweet and wholesome. It makes a nice festive fall presentation, without fussy decoration. Perfect for most occasions. It’s made with oatmeal and molasses, so it’s sweet with a deep flavor profile.
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These no-bake energy bars are packed with protein and fiber to keep you full until your next meal. Plus, pumpkin seeds provide essential nutrients like magnesium that can improve your mood, as well as Omega 3s for heart health.
Get the recipe here
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.
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This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!