Low carb diets have been around for years, but the ketogenic diet is relatively new to the wellness space. While the ketogenic diet is low carb, it's slightly different from the rest of these diets. Instead of only restricting carbohydrates, the ketogenic diet also focuses on increasing healthy fat intake. Therefore, when searching for keto-approved foods to eat, you'll want to look for those that are low in carbohydrates and high in unsaturated, healthy fats. Nuts and seeds are an excellent source of healthy fats like omega-3 fatty acids, and most of them are relatively low in carbs. Because of this, seeds like pumpkin seeds make an excellent addition to keto meals when eaten in moderation. Continue reading to learn more about pumpkin seeds and how they contribute to a well-balanced ketogenic diet.
What Is a Ketogenic Diet?
The ketogenic diet is a diet that drastically restricts carbohydrate intake. While it shares many similarities with other low-carb diets, the main difference is that it replaces the carbs you typically eat with fat. This low-carb and high-fat meal plan allows your body to enter a metabolic state known as ketosis. In ketosis, your body burns fat for energy instead of carbohydrates. It also turns fat into ketones in the liver, which can help supply energy to the brain.
Why Start a Ketogenic Diet?
There are several reasons individuals may switch to a ketogenic diet. While most people use a keto diet to lose weight, some individuals use it to manage certain medical conditions like high blood pressure, epilepsy, heart disease and acne. The ketogenic diet is a reasonably new one, and a lot needs to be researched more. Before switching to a keto diet, we recommend speaking to a health professional to determine if it is the best option for your unique health needs.
What Can You Eat on a Keto Diet?
When following a ketogenic diet, you'll want to avoid foods high in carbohydrates. Most keto meal plans recommend consuming no more than 50-20 grams of net carbs per day, depending on your activity levels. The fewer carbs you eat, the quicker your body reaches ketosis. At the beginning of a keto diet, knowing the number of carbs in the meals you eat is helpful. However, once you understand which foods do and do not fall in the keto category, you can begin making keto-based meals without counting carbs.
Foods like bread, bananas, potatoes and pasta all contain a significant amount of carbs and are off-limits. Whereas foods that are high in protein and healthy fats generally contain fewer carbs. Meat, poultry, seafood, cheese, above-ground vegetables and certain nuts and seeds can usually be enjoyed when following a ketogenic diet. For a complete list of keto-approved foods, check out our article—Keto Food List: A Shopper's Guide.
Are Pumpkin Seeds Keto?
If you're transitioning to a keto diet and wondering if you can still enjoy pumpkin seeds, the answer is yes! Pumpkin seeds are a naturally low-carb food and are excellent for you when enjoyed in moderation. Not only are pumpkin seeds low in carbs, but they also contain various beneficial nutrients. In fact, pumpkin seeds are so great for you that you can enjoy them on nearly any diet. Just one serving of our Organic Pumpkin Seeds contains 11 grams of fat, 9 grams of protein and 3 grams of carbohydrates. Their high-protein and high-fat content make them the ideal food for those looking to reach or remain in ketosis.
That being said, when enjoying any food, you must eat it in moderation. Pumpkin seeds also contain a significant amount of fiber, and eating too much at once could lead to digestive upset. Continue scrolling for a complete look at the nutritional facts of pumpkin seeds.
Bob's Red Mill Organic Pumpkin Seeds Nutritional Profile
Serving Size 3 Tbsp
Calories 150
Total Fat 11g
Saturated Fat 2.5g
Trans Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 3g
Dietary Fiber 2g
Total Sugars 0g
Protein 9 g
Vitamin D 0mcg
Calcium 7mg
Iron 3mg
Potassium 204mg
Magnesium 140mg
Additional Benefits of Pumpkin Seeds
Aside from being keto-friendly, pumpkin seeds offer several other health benefits. Here's a list of the most notable.
Pumpkin Seeds Are Rich in Minerals
Pumpkin seeds are loaded with good-for-you minerals like manganese, magnesium, iron, zinc and copper, and each plays a vital role in the body. For example, magnesium is a mood booster that can promote a good night's sleep. Whereas manganese helps boost collagen production. Enjoying just one serving of pumpkin seeds can help ensure your daily requirement of these nutrients.
Pumpkin Seeds Have Antioxidant Properties
One of the most significant benefits of pumpkin seeds is that they are rich in antioxidants. Antioxidants help protect your cells from damage and ward off chronic diseases. Eating them regularly can also reduce inflammation and premature aging.
Pumpkin Seeds Contain Healthy Fats
Not all fats are bad for you, in fact, certain fats are essential to good health. Good-for-you fats like omega-3 fatty acids play a huge role in reducing inflammation levels and protecting your heart. Typically found in fatty fish like salmon, many plant-based eaters worry they're not receiving enough of this nutrient. Luckily, pumpkin seeds are an excellent plant-based source of omega-3 fatty acids like alpha-linolenic acid. Eating them weekly is a great way to incorporate more healthy fats into your diet.
Pumpkin Seeds Can Boost Your Immune System
ward off sickness and keep your immune system strong by consuming a healthy amount of vitamins. Pumpkin seeds contain vitamins like zinc and iron, which play an essential role in boosting immunity. In addition, they also contain anti-viral properties that can help fend off harmful bacteria. So, the next time you're feeling under the weather, try adding a spoonful of pumpkin seeds to your meals.
Are All Seeds Keto?
Now that you know the extent of pumpkin seeds' keto qualities, you may be wondering what other types of nuts and seeds you can incorporate into your low-carb diet. When consumed in moderation, most types of nuts and seeds can be enjoyed on a keto diet. However, some are more favored than others. Here's a list of the nuts and seeds we recommend in your diet.
List of Keto-Approved Seeds
- Pumpkin Seeds
- Flaxseed
- Macadamia Nuts
- Hemp Seeds
- Pecans
- Chia Seeds
- Almonds
Keto Pumpkin Seed Snack Ideas
Keeping keto snacks on hand is vital to keto success. Healthy snacks make it easier to stick to your meal plan and stay full between meals. If you are searching for ways to work pumpkin seeds into your keto diet, take a look at these fun snack ideas for inspiration.
Pumpkin Seed Butter
Swap out traditional peanut butter for pumpkin butter, and create a low-carb snack that everyone will love. By pairing pumpkin seed butter with keto-approved veggies like carrots or celery, you can make a low-carb treat full of flavor. The perfect snacking option for kids and adults alike, get creative when making your pumpkin butter, and add in fun spices like cinnamon or vanilla. With just a bit of work, your snacks will turn out delicious.
Roasted Pumpkin Seeds
Though pumpkin seeds can be enjoyed raw, they taste even better once roasted. Roasted sunflower seeds make a satisfying snack that is sure to curb hunger cravings between meals. What's more, it's also a nutritious snack that packs a powerful energy boost. Enjoy roasted sunflower seeds before or after a workout session, or snack on them the next time you get hungry and don't want to reach for processed foods.
Pumpkin Seed Parfait
The next time you make a delicious yogurt parfait, swap the granola out with our Organic Pumpkin Seeds. Using pumpkin seeds instead of granola is an excellent way to keep this yogurt-based dish keto. Additionally, it adds crunch and a nutty flavors you can't get anywhere else. For even more flavor, layer your parfait with keto-approved fruits like raspberries and strawberries—they'll taste great when combined with pumpkin seeds!
Sticking to a keto diet may seem hard at first, but the process becomes much easier once you discover delicious keto-approved ingredients like pumpkin seeds. Low carb and loaded with nutrients, pumpkin seeds are the perfect treat to snack on when you're craving something healthy.
Eager to learn more about pumpkin seeds? Read the articles: Benefits of Pumpkin Seeds and Do Pumpkin Seeds Go Bad? to discover all there is to know about this superfood. We're sure you won't be disappointed. From everyone at Bob's Red Mill, have a healthy and happy day.
Do you cook with pumpkin seeds regularly? We'd love to hear more about how you use this ingredient in the kitchen. Share your favorite pumpkin seed-inspired recipes with us in the comments below. We can't wait to hear what you have to say!
