Pumpkin Glycemic Index (GI) - Is It High or Low?
Pumpkin consists of lower amounts of sugar and carbohydrates than other starchy vegetables such as potatoes or corn.
Raw pumpkin contains 6.5g of carbs per 100 g, of which 6g are net carbs. In contrast, cooked pumpkin has 4.9g carbs, of which 3.8g are net carbs.
Based on the info from The International Tables of Glycemic Index, steamed pumpkin has a glycemic index equal to 52 (1).
Boiled butternut pumpkin from Australia has a GI of 51±6, whereas the GI of cubed and boiled pumpkin from Jamaica falls in the range of 66±4.
Pumpkin Soup with cream and potatoes has a glycemic index in the range of 76±7 (1).
The glycemic index of water crackers with pumpkin and thyme is about 36±3.
Pumpkin has a relatively high glycemic index but a low glycemic load. If you eat a single portion of pumpkin, it shouldn’t significantly affect your blood sugar levels. Nevertheless, eating a large amount of pumpkin may drastically increase your blood sugar (2).
By following the link, you can find the glycemic index table with sources.
SOURCES
- https://www.sciencedirect.com/science/article/pii/S0002916522004944
- Glycemic and insulinemic responses to pumpkin and unripe papaya in type 2 diabetic subjects
