Are Pumpkin Seeds Keto-Friendly? A Good Choice For Your Diet

Whether you are a healthy eating enthusiast or are looking to shed a few pounds by adjusting your food intake patterns, you might have come across the keto diet. This is a relatively recent addition to low-carb diets which takes a slightly different approach than traditional options.

In your research on this diet, you may have come across contrasting ideas regarding the suitability of pumpkin seeds in your regimen. Are pumpkin seeds keto? Should you include them in your diet?

This guide helps you understand how the keto diet works and how the nutritional profile of pumpkin seeds makes them the perfect addition to your plan. It also outlines the potential challenges that may arise from this inclusion and how to address them to optimize the benefits and minimize downsides.

Understanding the Keto Diet

The ketogenic or keto diet focuses on restricting the intake of carbohydrates while promoting the consumption of moderate amounts of proteins and high amounts of fat. Its goal is to assist in weight reduction by increasing the body’s fat-burning processes.

This diet is based on the idea that when you deplete the body’s primary source of energy, carbohydrates, this can force it to burn fat for energy and fuel. In turn, this can promote weight loss.

Under normal circumstances when we consume carbs, the body converts them into blood sugar or glucose for use as fuel. Glucose is the body’s simplest form of fuel and is therefore the primary source of energy. Restricting the intake of carbohydrates prompts the body to turn to stored fat to produce fuel, resulting in weight loss.

When the body breaks down fat in the liver it produces molecules called ketones as a by-product of metabolism. In the absence of glucose, it uses these ketones to provide the fuel your body requires. The process of shifting your body to use ketones instead of carbs for energy is known as ketosis.

It takes between three and four days for the body to reach ketosis. This is because, in the first few days of carbohydrate deprivation, it draws stored glucose from areas such as muscle and the liver. The speed at which an individual triggers ketosis depends on their Body Mass Index (BMI), and resting metabolic rate, and body fat percentage.

Types of Ketogenic Diets

Different versions of ketogenic diets have varying amounts of protein, fat, and carbs.

• Standard Ketogenic Diet (SKD): This diet consists of about 10% carbs, 70% fat, and 20% protein.
• Targeted Ketogenic Diet (TKD): It is similar to SKD but allows for a higher amount of carbohydrates because it revolves around workouts.
• Cyclical or Recurrent Ketogenic Diet (CKD): CKD comprises a cycle of keto days and high-carb days when you can increase the amount of carbohydrates consumed.
• High Protein Ketogenic Diet: In this variation, protein levels are 35%, with 5% carbs, and 60% fat.

Most Popular Version: Standard Ketogenic Diet

Most of the people who follow the keto diet adhere to the standard version as it is the most recommended. While this version restricts carbs intake to 10%, you can vary the amount of protein anywhere between 20% and 30% and fats between 60% and 80%.

Therefore, for a person whose daily calorie target is 2,000, carbs should represent about 200 calories, proteins between 400 and 600, and fat between 1,200 and 1,600. In addition to weight loss and weight management, this diet has the goals of improving athletic performance and managing conditions like acne.

Note that the earliest version of the diet, Classic Keto, is about a century old and was originally used as a way to manage epileptic seizures. According to the Epilepsy Foundation, it consisted of about 80% fat while carbs and proteins combined accounted for a collective 20%.

Protein is a vital component of every version of the diet because the body can convert its basic building blocks (amino acids) into glucose. It therefore aids in preserving muscle and lean body mass and maintaining the process of ketosis.

Fats are also required in order to stay in ketosis – compared to carbs and protein, fat hardly induces insulin secretion. It therefore plays a role in maintaining a low insulin level and appropriate levels of blood glucose. Having a low level of insulin promotes the switch from fat storage to burning fat, triggering ketosis.

What are Keto-Friendly Foods?

Now that we understand how ketogenic diets work, let’s find out more about keto-friendly foods. For a food to qualify as keto-friendly, it has to be unprocessed and fresh, consisting of healthy fats. Persons on a keto diet have to avoid foods with inflammatory oils, processed carbs, and beverages that are sugar-sweetened.

Here are some of the best sources of good fats:

• Foods with monounsaturated fatty acids such as seeds and nuts including pumpkin seeds, flax seeds, chia seeds, almonds, hazelnuts, walnuts, pistachios, and macadamia. Other sources of this type of fat include avocado oil, sesame oil, and olive oil.
• Foods with high levels of omega-3 polyunsaturated fats such as walnuts, sardines, mackerel, and tuna.

Low-carbohydrate foods that typically feature in this diet include:

• Dairy products like butter, whipped cream, cheddar, mozzarella, and blue cheese.
• Low-carb, low-sugar fruits such as oranges, lemons, green apples, berries, mangoes, guavas, and avocados.
• Low-carb veggies.
• Sugar-free cocoa, tea, coffee, and dark chocolate.
• Meats such as beef, pork, and chicken, and animal products like eggs.

Some foods to avoid include:

• High-carb foods such as rice and corn
• Chips
• Sugar and sweetened beverages
• Alcohol
• Any processed food

How Pumpkin Seeds Stack Up

The short answer to the question “Are pumpkin seeds keto-friendly?” is yes. These nutrient-packed seeds fit well into this diet when consumed in moderation. Let’s take a closer look at their nutritional profile to understand why they make the cut.

1. Net Carbs

Pumpkin seeds have a low net carb count that makes it easy to stay within the daily carbohydrate limits of this diet. In a typical serving of one ounce (28 grams), raw pumpkin seeds have about four grams of total carbs and two grams of fiber, resulting in about two grams of net carbs.

Roasted pumpkins have a slightly higher carb count of about two to three grams from approximately four to five grams of total carbs and two grams of fiber. Salted pumpkin seeds also have a similar amount but with a slightly higher level of sodium.

2. Keto-Compatible Nutrients

Pumpkin seeds are embryonic, meaning that they naturally have the entire nutritional profile that the plant requires both to sprout and thrive. Because of this, they are a nutritional powerhouse with an extensive range of important elements that support good health and can complement keto goals:

• Healthy Fats: They have about 13 grams of fat per ounce and are therefore a great source of the healthy fats needed to fuel ketosis.
• Protein: These seeds have an estimated seven grams of plant-based proteins. They are ideal for promoting satiety and maintaining muscle mass while on a diet.
• Zinc: The presence of zinc adds to the benefits of these seeds in any diet because zinc plays a key role in regulating the hormones responsible for hunger, and appetite, and signaling the body when it is full.
• Magnesium: In addition to supporting metabolic health, which is an important part of weight management, magnesium is also great for fighting keto flu symptoms.

3. Pumpkin Seeds and Ketosis

Incorporating pumpkin seeds mindfully into your diet can assist in maintaining ketosis in a number of ways:

• Steady Energy Source: Due to their high fiber content, healthy fats, and low carbs, these seeds promote digestive health and slow down the process through which the body absorbs nutrients. Because of this slow rate of absorption, they help to maintain a steady energy level for an extended period. This also prevents sudden spikes and crashes in blood sugar levels. The sustained energy and stability in blood sugar are extremely necessary in maintaining ketosis.
• Appetite Control: In addition to being great sources of fiber, pumpkin seeds are high in protein and this combination of nutrients helps you feel full for a longer duration. Their ability to reduce hunger makes them a perfect fit for a calorie-restricted keto diet.
• Easy to Integrate into a Variety of Meals: Thanks to their high versatility, they are easy to integrate into different meals to achieve your diet goals.

Tips for Incorporating Pumpkin Seeds into a Keto Meal Plan

We have seen compelling evidence that pumpkin seeds are keto-friendly thanks to their nutritional profile, unique features that support ketosis, and their versatility. Let us now look at practical and creative ways to incorporate these nutrient-rich seeds into your meals:

• Keto Trail Mixes

A keto trail mix is the ideal low-carb snack designed to keep you energized and feeling full throughout your day. A good mix should be easy to make and customize according to your needs and preferences, and also convenient for eating on the go if you have an active lifestyle. It should also have the appropriate constituents to meet your version of the diet.

A great option that incorporates pumpkin seeds is a combination of raw or roasted pumpkin seeds and walnuts, pecans, or almonds. Add a sprinkle of sugar-free dark chocolate or unsweetened coconut flakes for variety.

• Energy Bites with Seed Butter

The goal of energy bites is to give you a fast boost of energy and keep you feeling full. Unlike some unhealthy snacks, they do not destabilize blood sugar. They are typically bite-sized and make a perfect on-the-go snack.

Use pumpkin seed butter as the base for your keto energy bites. A great recipe idea is to mix the butter with unsweetened coconut, almond flour, and a keto-friendly sweetener. This is the no-bake recipe so all you need to do is roll them into bite-sized balls and keep them refrigerated.

• Pumpkin Seed Crisps for Dipping

Pumpkin seed crisps are great for platters and snacking on their own or as part of a meal, cheese board, and as nibbles. Depending on how they are made, they can be highly nutritious and ideal for a variety of diets and even for persons with specific dietary restrictions.

One great recipe involves blending whole seeds with egg whites and herbs or seasonings of your choice, such as paprika and garlic powder. Lay it out thin on a baking sheet and bake until crisp, then use it as a dipper for keto-friendly hummus, guacamole, or spinach dip.

• Topping for Keto Soups and Salads

With the right keto soup, you can support ketone levels, and stay nourished, hydrated, and on track with your fat intake targets. Incorporating salads is also highly beneficial as the right combinations can be high in protein, fiber, and healthy fats and vegetables are traditionally low in carbs.

Whatever your preference is when it comes to soups and salads, a topping of pumpkin seeds can add that highly desirable crunch and a nutrient boost. Sprinkle the seeds on pumpkin soup or cauliflower soup for texture, or toss them onto leafy green salads together with cheese, avocado, and a drizzle of olive oil.

• Ground Pumpkin Seeds as Low-Carb Bread Crumb Substitute

Ground pumpkin seeds can serve as a substitute for breadcrumbs. They add a delightful crunchy texture and a nutty flavor. To use it as a coating for fish or chicken, toast the seeds and then crush them first. You can also add it to salads and soups. Besides being a delicious alternative to breadcrumbs, it is also incredibly nutritious and a high-fiber alternative.

Addressing Potential Challenges

While pumpkin seeds are keto-friendly and highly nutritious, there are a few potential challenges to consider when incorporating them into your diet. Here are some issues and tips to address them:

• Overconsumption: Because pumpkin seeds make a delicious snack, it is easy to eat more than intended and potentially disrupt your keto goals. To keep your consumption in check, measure portions in one-ounce servings (two tablespoons) and stick to it. Avoid eating directly from the bag.
• Exceeding Carb Limits: Although they are low in carbs, eating large quantities can push you over your daily carb count. Track your intake throughout the day and stick to unsweetened varieties to avoid adding hidden carbs or sugars.
• Finding the Balance: Balancing the consumption of these seeds with other foods to meet keto macro ratios is tricky. Instead of eating them as the main meal component, treat them as an enhancement and combine them with keto staples such as cheese, coconut oil, and avocados.

How to Choose the Right Pumpkin Seeds for Keto

The choice of pumpkin seeds can make a difference in how well you stay within your goals and maximize the benefits of these seeds. Raw and roasted pumpkin seeds have their natural nutrients intact and do not have any added ingredients that can affect your macros. Choose organic pumpkin seeds grown without fertilizers or synthetic pesticides.

Tavazo Corporation is a highly reputed brand providing premium quality pumpkin seeds as well as a variety of spices and herbs, dried vegetables and dried fruits, coffee, and tea. All our products are certified organic, completely natural, and free from chemicals.

Reach out to us today to select from a variety of pumpkin seed varieties to meet your dietary needs and flavor preferences.