The leaves are changing, cool weather is arriving, and pumpkins are back on the menu! If fall has you craving all things pumpkin, then don’t miss our top 10 pumpkin recipes that are healthy, diabetes-friendly options.
Pumpkin is a versatile ingredient. It can be used in sweet or savory recipes. In fact, you could have pumpkin-powered recipes for breakfast, lunch, and dinner. We even have a few healthy snack options too, for when you need a pumpkin pick-me-up in the afternoon.Pumpkin is also a great option for people with diabetes due to its high fiber and low carbohydrate count per serving. Plus, it’s packed with nutrients and vitamins.Want to learn more about pumpkins? Check out our What's in Season: Pumpkin article.
Savory Diabetes-Friendly Pumpkin Recipes
Instant Pot Pumpkin-Spiced Turkey Chili
If you hate having to clean multiple pans, this Instant Pot recipe is right for you. Balancing sweet and savory, this low-fat and high-fiber chili will keep you full and warm through the fall. Bring it to your next fall party and it’s sure to be a hit!
Pumpkin Hummus
Perfect as an afternoon snack, pumpkin hummus is a fun way to add some fall flair to traditional hummus. Feel extra good about this snack by pairing it with your favorite veggies like carrots or celery.
Pumpkin Quiche with Quinoa Crust
This hearty breakfast is a tasty way to start your day. The quinoa crust is delicious and crunchy, but cuts the carbs substantially. The eggs add plenty of protein to help fuel your morning and keep you satisfied.
Crab, Kale, & Ricotta Lasagna Rolls with Parmesan Pumpkin Sauce
Pumpkin and Italian make a great combo in this delicious meal! Break out this dish when you want to impress friends and family with your culinary skills. We won’t tell them that this is actually a quick and easy meal that comes together in just 30 minutes!
Slow Cooker Pork and Pumpkin Stew
Tender pork pairs with pumpkin in this hearty stew. Simply brown the pork for a few minutes, then throw the rest of the ingredients in the slow cooker and you’ll have a filling meal ready to go without having to spend hours in the kitchen!
Diabetes-Friendly Pumpkin Dessert Recipes
Low-Fat Pumpkin Panna Cotta
Panna cotta is a creamy, custard-like dessert and has been perfectly paired with pumpkin in this easy dessert. Plus, when it’s been pre-portioned in ramekins to help with portion control to make it easier to stick to your diet!
Holiday Pumpkin Pie with Maple-Ginger Crust
No pumpkin recipe collection would be complete without pumpkin pie. For this diabetes-friendly, higher in fiber version, we reduce the sugar by using a sugar substitute blend in the filling. The low-fat crust is seasoned with a hint of crystallized ginger and maple syrup for an extra-special flavor boost.
Pumpkin Pudding Parfait with Gingersnaps
This no-cook dessert is a great substitute for pumpkin pie—and it’s only 100 calories! For a quick, healthy, delicious, pumpkin dessert, look no further—this pudding parfait is amazing and ready in minutes.
Mini Pumpkin Tarts
No one will ever know this simple treat is diabetes-friendly! You can bring these mini tarts to your next holiday gathering and impress them all with this low-carb dessert. But don’t let these low-calorie treats fool you, they still pack in tons of pumpkin flavor.
Pumpkin Pie Smoothie
Whether you have it as breakfast or post workout drink, this pumpkin smoothie makes a unique yet tasty treat. With flax seed, nonfat Greek yogurt, and protein powder, you can feel guilt-free and satisfied enjoying this version of pumpkin pie!
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FAQs
P is for potassium
To help decrease your blood pressure, try eating pumpkin, which contains potassium that helps to control blood pressure. Potassium also helps with bone health and decreases your risk for diabetes. Around 10% of your daily potassium is found in just a half-cup serving of canned pumpkin.
Does pumpkin raise insulin? ›
Research shows that pumpkin has many potential benefits specifically for people with diabetes. An animal study found that compounds in pumpkin reduced insulin requirements in rats by promoting natural insulin production in the body.
Is there anything sweet a diabetic can eat? ›
According to the American Diabetes Association, people with diabetes can still have sweets, chocolate, or other sugary foods as long they are eaten as part of a healthful meal plan or combined with exercise.
What color pumpkin is good for diabetes? ›
Households that take part in the Teal Pumpkin Project offer Halloween happiness to children managing a range of medical conditions, including tens of thousands of youngsters with diabetes.
What is the healthiest way to eat pumpkin? ›
Pureed, baked or roasted pumpkin is a nutrient-dense food that is low in calories and fat while being high in fiber, helping you feel full for longer.
What is the best fruit for diabetics? ›
The Best Fruits for People With Diabetes
- berries — Both citrus and berries are recommended as superfoods by the American Diabetes Association.
- cherries.
- plums.
- grapefruit.
- peaches.
- apples — High fiber fruits like apples and pears help to slow a spike in blood sugar, Rose says.
- pears.
- kiwi.
Although pumpkin is a higher potassium food, in moderation it can be beneficial for your overall health. Pumpkin is packed with nutritional benefits that are great for the renal diet including fiber, Vitamin C and beta-carotene. So go ahead, enjoy this fall delights in moderation today!
What are the best veggies for diabetics? ›
Plan to fill half of every mealtime plate or bowl with non-starchy veggies by regularly enjoying these winners.
- Spinach. Leafy greens, including spinach, kale, and collard greens, are low in carbs and calories but high in nutrition. ...
- Broccoli. ...
- Bell Peppers. ...
- Tomatoes. ...
- Cauliflower. ...
- Mushrooms. ...
- Asparagus.
The list of foods below are rich in vitamins, minerals, antioxidants and fiber that are good for overall health and may also help prevent disease.
- Beans. ...
- Dark green leafy vegetables. ...
- Citrus fruit. ...
- Berries. ...
- Tomatoes. ...
- Fish high in omega-3 fatty acids. ...
- Nuts. ...
- Whole grains.
With 8.2 grams of fiber in one cup of sweet potato, this veggie does a bit more heavy lifting than one cup of pumpkin, which only contains 3 grams of fiber. Beyond your gut, high fiber diets are also associated with a reduced risk for heart disease, stroke, hypertension, obesity, type 2 diabetes, and certain cancers.
All the biochemical analysis showed watermelon effectively protected pancreatic cells death. These results suggest that watermelon has a beneficial effect on diabetes. The hypoglycemic potential shown by watermelon might be due to the presence of some bioactive compounds in the plant juice.
What dessert won't spike my blood sugar? ›
"Dark chocolate covered berries and nuts [are a great choice] for both [types of diabetes] because the nuts have omega-3s. The dark chocolate has antioxidants and the berries are lower glycemic types of foods. They have more fiber, so they're friendly for both [types of diabetes]," she says.
What do diabetics eat when they crave sugar? ›
8 sweet snacks safe for diabetics:
- Cocoa nut butter. Cocoa powder is a great addition to your diet. ...
- Chia pudding. Chia pudding is another great addition to your diet thanks to its numerous health benefits. ...
- Apple & nut butter. ...
- Dark chocolate.
- Green yogurt.
- Pears. ...
- Oatmeal bites. ...
- Fruit popsicles.
Pumpkin seeds
Studies have suggested that some of the macromolecules in pumpkin seeds may help manage blood sugar. Low magnesium levels are common in people with insulin resistance, which is one reason why diabetes occurs.
Is pumpkin good for your kidneys? ›
Although pumpkin is a higher potassium food, in moderation it can be beneficial for your overall health. Pumpkin is packed with nutritional benefits that are great for the renal diet including fiber, Vitamin C and beta-carotene. So go ahead, enjoy this fall delights in moderation today!
Pumpkin is a versatile ingredient. It can be used in sweet or savory recipes. In fact, you could have pumpkin-powered recipes for breakfast, lunch, and dinner. We even have a few healthy snack options too, for when you need a pumpkin pick-me-up in the afternoon.
Instant Pot Pumpkin-Spiced Turkey Chili
Pumpkin Hummus
Pumpkin Quiche with Quinoa Crust
Crab, Kale, & Ricotta Lasagna Rolls with Parmesan Pumpkin Sauce
Slow Cooker Pork and Pumpkin Stew
Low-Fat Pumpkin Panna Cotta
Holiday Pumpkin Pie with Maple-Ginger Crust
Pumpkin Pudding Parfait with Gingersnaps
Mini Pumpkin Tarts
Pumpkin Pie Smoothie