Pumpkin Keto-Friendly? Exploring The Fall Favorite's Macro Makeup

Pumpkin is a versatile fruit that can be boiled, steamed, roasted, pureed, and used in pies, soups, drinks, and baked goods. But can you eat pumpkin on a keto diet? The short answer is yes, pumpkin is keto-approved. Pumpkin is high in fibre, low in carbs, and packed with vitamins and minerals. A cup of fresh, cubed pumpkin contains around 8 grams of carbs and 7.5 grams of net carbs. Canned pumpkin is also keto-friendly, with 19.8 grams of total carbohydrates and 12 grams of net carbs per cup. Pumpkin seeds, or pepitas, are also a popular keto-approved snack, providing essential minerals and vitamins. However, it's important to consume pumpkin in moderation on a keto diet, as it's not a no-carb food.

Pumpkin is keto-friendly

Pumpkin is a versatile fruit that can be boiled, steamed, roasted, pureed, or even eaten raw. It is also a superfood, packed with essential vitamins and minerals, and low in calories.

The good news is that pumpkin is generally considered keto-friendly, in moderation. A cup of cubed raw pumpkin contains only 7.5g of carbohydrates, and you are unlikely to consume an entire cup in one sitting. Pumpkin is also high in fibre, which brings the net carbs down.

Canned pumpkin is a convenient alternative to fresh pumpkin, and it is also keto-friendly. However, it is important to note the difference between canned pumpkin and pumpkin pie filling, which contains a lot of sugar and is not keto-friendly.

Pumpkin seeds, also known as pepitas, are another keto-approved snack. They are high in fatty acids, amino acids, and vitamins, and can be enjoyed on their own or as a topping for salads, yogurt, or granola.

So, if you are following a keto diet, you can still enjoy pumpkin in moderation. Just be mindful of the added carbs and sugar content from other ingredients in your recipes.

Pumpkin is high in nutrients

Pumpkin is a highly nutritious food, packed with vitamins and minerals while being low in calories. It is also a great source of beta-carotene, a carotenoid that the body converts into vitamin A.

One cup of cooked pumpkin (245 grams) contains:

• Vitamin A: 245% of the Reference Daily Intake (RDI)
• Vitamin C: 19% of the RDI
• Potassium: 16% of the RDI
• Copper: 11% of the RDI
• Manganese: 11% of the RDI
• Vitamin B2: 11% of the RDI
• Vitamin E: 10% of the RDI
• Small amounts of magnesium, phosphorus, zinc, folate and several B vitamins

Pumpkin is also a good source of fibre, with nearly 3 grams of fibre in one cup of cooked, fresh pumpkin, and more than 7 grams in canned pumpkin. Fibre helps to slow the rate of sugar absorption into the blood, promotes regular bowel movements, and smooths digestion.

The seeds of the pumpkin are also edible and highly nutritious. They are a popular keto-approved snack, high in fatty acids, amino acids, and vitamins.

Pumpkin seeds are keto-approved

Pumpkin seeds, also known as pepitas, are a keto-approved snack. They are high in fatty acids, amino acids, and vitamins, and can even help ward off parasites.

Pumpkin seeds are a great source of magnesium, which is used in more than 300 enzymatic reactions in the body, including food metabolism, muscle recovery, and nerve function. They also contain iron, which is especially beneficial for women who are pregnant or nursing.

In addition, pumpkin seeds have been linked to a reduced risk of type 2 diabetes, improved prostate and bladder health, and a lower risk of various cancers. They are also a good source of healthy fats, including omega-3 and omega-6 fatty acids, which are essential to a healthy diet.

When preparing pumpkin seeds, it is best to roast them at a low temperature and sprinkle them with vinegar or sea salt. This will help reduce the phytic acid content, which can impair the absorption of some vitamins and minerals.

Pumpkin seeds are a nutritious and delicious addition to a keto diet, providing various health benefits and essential nutrients.

Canned pumpkin is keto-friendly

Canned pumpkin contains all the flavour and vitamins of fresh pumpkin while maintaining a low amount of net carbs. A cup of canned pumpkin has around 19.8 grams of total carbohydrates and 7 grams of fibre, resulting in 12.7 grams of net carbs per cup. This means that even if you're watching your carb intake, you can still enjoy canned pumpkin in moderation as part of a keto diet.

When shopping for canned pumpkin, it's important to distinguish between plain canned pumpkin and pumpkin pie filling. The latter is loaded with sugar and will likely kick you out of ketosis. Look for unsweetened, 100% pumpkin puree to add to your keto-friendly recipes.

So, if you're craving some pumpkin spice during the fall season, you can definitely incorporate canned pumpkin into your keto meals. Just be mindful of your overall carb intake and enjoy this tasty and nutritious fruit in moderation!

Pumpkin recipes on keto

Pumpkin is a keto-friendly food, but it's important to consume it in moderation and be mindful of the other ingredients used in a recipe and their added carbs and sugar content. Here are some delicious keto-friendly pumpkin recipes:

Keto Pumpkin Bread

This recipe is super easy to make and only requires 6 ingredients, including a whole cup of pumpkin! The bread can be made dairy-free, gluten-free, vegan, paleo, oil-free, and low-carb. It is also sugar-free and does not require coconut flour. You can serve it plain or with mini chocolate chips for a healthy breakfast treat.

Keto Pumpkin Soup

This creamy and velvety soup has only 6.8 grams of net carbs per bowl. It is also gluten-free and can be made dairy-free. The secret to keeping it keto-friendly is to use a small amount of pumpkin and add some creamy ingredients like coconut cream or heavy cream.

Keto Pumpkin Cheesecake Bars

These cheesecake bars are a low-carb delight with only 3.3 net carbs per serving. They have a shortbread almond flour crust, a vanilla cheesecake layer, a pumpkin spice cheesecake layer, and a pecan crumble topping.

Keto Pumpkin Breakfast Bars

These tender keto pumpkin bars have an oatmeal-like texture and are perfect for busy weekday mornings. They are full of healthy fats and have 10g of protein per bar. The bars also freeze well, so you can make a batch ahead of time and enjoy them whenever you want.

Pumpkin Almond Flour Muffins

These muffins are tender and packed with pumpkin flavor. They are a one-bowl recipe with the perfect balance of sweet and spice. They are also gluten-free, dairy-free, and low-carb, making them a great option for anyone following a keto diet.

• Pumpkin Basque Cheesecake
• Keto Pumpkin Chocolate Chip Cookies
• Keto Pumpkin Roll
• Keto Pumpkin Spice Latte
• Pumpkin Keto Fat Bombs

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