Pumpkin Seed Glycemic Index (GI) - Is It High or Low?
Pumpkin seeds are incredibly rich in all macronutrients, including carbohydrates. However, these carbohydrates consist predominantly of dietary fiber. Pumpkin seeds are low in sugar.
An exact number has not yet been researched for the glycemic index of pumpkin seeds. However, we do have information about how pumpkin seeds affect blood glucose.
Pumpkin seed powder, due to its high fiber content, has been studied to help reduce the glycemic index of a high-glycemic-index food (1).
Another study has reached a similar conclusion: acute consumption of pumpkin seeds reduces postprandial glycemia when they are added to a meal rich in carbohydrates (2).
Some macromolecules found in pumpkin seeds, namely trigonelline, nicotinic acid, and D-chiro inositol, have been researched to possess hypoglycemic qualities and potentially assist in maintaining glycemic control (3).
In summary, though the exact glycemic index of pumpkin seeds is unknown, it is assumed to be low. Pumpkin seeds can be recommended to diabetic individuals for their hypoglycemic properties.
Check the glycemic index chart page for GI values of other foods.
References
- https://www.researchgate.net/publication/328878889
- https://www.sciencedirect.com/science/article/abs/pii/S0271531717300805
- https://pubmed.ncbi.nlm.nih.gov/24564589/
