Pumpkin seeds, AKA Pepitas, are loaded with important nutrients like zinc, magnesium, and copper. But on a keto diet, there are also macronutrients to consider, namely fat content and carbs. And there’s also the presence of plant toxins and antinutrients to watch out for. So you may be wondering, are pumpkin seeds keto?
In this article, we’ll explore the keto-friendliness of pumpkin seeds, their carb content, health benefits, and risks. We’ll also introduce two easy keto pumpkin seed recipes.
Though enjoyed for ages, pumpkin seeds are experiencing a popular resurgence, only under a new name: pepitas!
These green shell-less pumpkin seeds look a little different than those you get from a jack o’lantern. They come from the same family, and they’re easier to eat.
When considering pumpkin seeds (pepitas) on a keto diet the first thing to consider is that keto means eating high-fat, low-car, and moderate protein.
A ketogenic diet generally calls for the following macronutrient breakdown:
Looking at pumpkin seeds, we see that their carbs, fat, and protein content aligns them perfectly with these ratios. This makes them an especially good fit for vegetarian keto, and vegan keto dieters.
Source:nutrientoptimiser.com
When considering carbs in pumpkin seeds on keto, a few ounces of pumpkin seeds per serving, won’t be an issue for most people.
In fact, pumpkin seeds are one of the lowest carb seeds out there. See how they compare to chia and sunflower seeds below:
If eggs are a whole animal food, then seeds are a whole plant food. Pumpkin seeds are essentially little plant embryos that contain all the nutrients needed to grow and nourish a pumpkin.
USDA nutritional analysis reveals that pumpkin seeds deliver large amounts of copper, iron, magnesium, and zinc, along with electrolytes. [1] A cup of pumpkin seeds contains the following array of nutrients:
Pumpkin seeds are popular with keto-dieters for a reason — they’re a convenient source of keto fats and proteins. But they can offer numerous other benefits.
Studies show that one’s risk of type 2 diabetes decreases by 15 percent for every 100 milligrams of pumpkin seeds consumed. [5]
In those with diabetes, pumpkin seeds may protect against glycation and other types of oxidative stress. [4]
In animal studies, pumpkin seeds along with juice and meat have been shown to reduce blood sugar. 10 11
Other studies suggest that pumpkin seeds’ protection against diabetes may have to do with it’s magnesium content.
A cup of pumpkin seeds contains a whopping 183% of your body’s daily magnesium requirements.
You can think of magnesium as a relaxing electrolyte due to how it regulates muscular neurotransmission and relaxes the body. Your body uses magnesium for more than 600 biochemical reactions. [2] Some of these key functions include:
Magnesium’s importance is especially evident when you’re not getting enough of it.
Magnesium deficiency can lead to symptoms as diverse as migraines, muscle pains, muscle cramps, irritability, and more. [8]
The combination of magnesium and potassium in pumpkins seeds on keto may also help you avoid uncomfortable keto side effects (“keto flu”) when just starting out.
Unfortunately, around 79% of American adults consume less than recommended levels of magnesium. 9
Several studies have found that pumpkin seeds may be effective in relieving symptoms of an enlarged prostate syndrome called benign prostatic hyperplasia (BPH) while improving quality of life. 10 11
Other research reveals that pumpkin seeds can soothe an overactive bladder. A study of 45 people found that 10 grams of pumpkin seed extract resulted in urinary function improvements. 12
At 63% RDV per cup, the iron content in pumpkin seeds on keto makes them an important food for women who are nursing, pregnant, or just trying to boost their natural fertility.
That’s because these groups of women have much higher iron demands than men — and correspondingly higher chances of developing iron-deficiency anemia.
The iron in pumpkin seeds (pepitas) is also beneficial for athletes. Iron directly helps keep the blood oxygenated. Adequate iron stores allow athletes to train hard and bounce back quickly. While sufficient amounts of serum iron acts as an antioxidant.
However, the iron in plant foods is far less bioavailable than the heme iron you get from keto meats and organ meats.
If you’re serious about upping your iron intake we strongly recommend red meat and other whole animal foods. Or supplementing with dessicated organ meats.
Observational studies have found that pumpkin seeds are associated with a reduced risk of prostate, colon, lung, stomach, and breast cancers. 13
One large-scale study of postmenopausal women found that pumpkin seeds were associated with a reduced risk of breast cancer. 14
Researcher suggests that this effectiveness in the prevention and treatment of breast cancer may be due to compounds called lignans. 15
In vitro studies have explored the use of pumpkin seeds in the prevention of prostate cancer with positive results. 16 17
The keto diet is already effective at promoting fat-burning, and pumpkin seeds may heighten this effect further.
Studies show that pumpkin seeds can lower high blood sugar and related inflammatory problems — setting the stage for higher rates of fat oxidation in the process.
Since pumpkin seeds only contain 4-6 grams of net carbs per serving, they definitely won’t be kicking you out of ketosis anytime soon. [6]
1 cup of pumpkin seeds provides a robust 63 grams of fat–the key nutrient your body needs when you’re eating keto.
However, the fatty acid content of pumpkin seeds is a double-edged sword. While the omega 3 and omega 6 fats they contain are essential to life, getting too many omega-6’s can be detrimental.
Unfortunately, when you’re eating a standard American diet loaded with seeds oils, your average omega-3:6 ratio is 1:16. Yet we evolved on a 1:1 ratio. This imbalance is a major contributor to our modern epidemic of inflammatory diseases. [7]
That said, In the context of a healthy, animal-based keto diet, especially one loaded with omega-3 fatty fish, pumpkin seeds can really shine.
The dose makes the poison when it comes to pumpkin seeds — most of their potential downsides just have to do with eating too much of them without a balance of omega-3 rich animal foods. Here are three drawbacks to be aware of.
This downside is likely the biggest of them all. As we said above, pumpkin seeds are high in an inflammatory omega-6 fat called linoleic acid.
The good news is that pumpkin seeds’ linoleic acid content can be converted to a less inflammatory fat called gamma-linolenic acid (GLA). For this conversion to occur, however, you’ll need to ensure that you’re getting plenty of vitamin C, zinc, and B6. These nutrients act as cofactors in the conversion process. [8]
Most seeds contain plant compounds designed to protect them at all costs from both predators (like us humans!) and environmental threats like molds. Pumpkin seeds are no different.
Nutritional analysis shows that pumpkin seeds are high in an antinutrient called phytic acid.
Phytic acid can reduce the bioavailability of important vitamins and minerals, including zinc, calcium, iron, and more. On the bright side, phytic acid only blocks the absorption of the nutrients present in the meal you’re eating. [9]
Phytic acid may still be worth avoiding, though, especially if you suffer from pre-existing digestive or bacterial problems. You can reduce your phytic acid consumption in several ways:
Pumpkin seeds contain tons of fiber — between 7 and 12 grams per one-cup serving, to be exact.
This fiber can be problematic since it ferments in the gut and encourages bacterial growth. Fiber is so mechanically hard to break down, in fact, that it can heat up the organs surrounding the intestinal tract en route to causing fertility problems.
If you have irritable bowel issues fiber can also inflame your symptoms and should be avoided.
And you might be surprised to hear that fiber is actually not essential at all. The idea that we need fiber is actually a myth. Recent studies show that we may actually be better off without it. 18 19
If you’re not susceptible to irritable bowel issues, and you’re enjoying pumpkin seeds as part of a diet centered around whole animal foods, give these must-try keto-friendly recipes a shot!
The ingredients:
The process:
The ingredients:
The process:
Pumpkin seeds, AKA pepitas, are keto when considering their macronutrient profile. They are high in fat, low-carb, and moderate protein. They’re also abundant in important nutrients like magnesium, potassium, and zinc.
However, pumpkin seeds are high in omega-6 fatty acids. This is fine if combined with a diet high in omega-3’s from animal found sources. But can lead to inflammation if not balanced.
There’s also the issue of plant toxins and antinutrients that can be harmful for sensitive people.
But if you’re incorporating pumpkin seeds into a well-formulated keto diet centered on whole animal foods, they can be a great keto snack, while providing hard-to-get potassium.
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