While Halloween is in our rearview mirror, pumpkin season is just beginning! And today, we’re looking at the benefits of ground pumpkin seeds.
When we talk about pumpkin seeds, it’s important to define what we mean. You can have whole pumpkin seeds or the shelled pepitas. Their nutrition is very different. In the shell, an ounce has 130 calories, 15 grams of carbs, five grams of fiber, 5.5 grams of fat, 73 milligrams of magnesium, 261 milligrams of potassium and 2.9 milligrams of zinc. An ounce of pepitas, on the other hand, has 160 calories, two grams of carbs, two grams of fiber, 14 grams of fat, 156 milligrams of magnesium, 223 milligrams of potassium and 2.2 milligrams of zinc. As you can see, you get a lot less fiber and a lot more magnesium in pepitas.
The fiber in whole pumpkin seeds can be attractive to people with blood sugar concerns. However, eating the shell can be difficult. Grinding them can be helpful. “People who don’t chew thoroughly, have dental issues, or find whole seeds tough on the stomach may do better with ground seeds,” said registered dietitian nutritionist Janelle Connell.
Grinding pumpkin seeds “allows digestive enzymes better access to the seed’s interior, improving nutrient absorption and supporting easier digestion,” said cardiology dietitian Michelle Routhenstein.
“What’s happening in the body is essentially pre-digestion,” explained Ms. Connell. “Grinding mechanically breaks down food so enzymes can work faster.”
It increases the bioavailability of the helpful nutrients in the pumpkin seeds. And the great thing is you don’t need to add another gadget to your kitchen! You can grind pumpkin seeds in a blender, coffee grinder or spice grinder. The seeds have a mild, nutty flavor that works well in savory or sweet dishes, and you can add a tablespoon to yogurt, oatmeal, smoothies, curries or soup.
It’s best not to grind up pounds of pumpkin seeds all at once, as the fat can go bad once exposed to the air. “The healthy fats are delicate,” said Ms. Connell. “Store the ground seeds in an airtight container in the refrigerator or freezer to limit oxidation and preserve flavor.”
If you eat them whole, a pumpkin seed in its shell has a great, crunchy texture. But be sure to chew it well so you can digest it fully. If you have dental issues, pepitas might be a better option as they are smoother and easier to chew.
Either kind of pumpkin seed is high in magnesium and zinc that can aid blood sugar health. They are also both low-GI foods that won’t spike blood sugar. And the healthy fat in pumpkin seeds can support heart health.
