Pumpkin is a squash, did you know it’s one of the lowest net carb squashes? But, what does that mean for someone on the keto diet? Let’s find out is pumpkin keto friendly!
You’re not alone with your love for pumpkin or anything pumpkin spiced, trust me. But, when holidays coming around how do you deal with the pumpkin pie, cheesecake and controlling yourself around anything else with pumpkin in it?
The truth is most of the dishes are full of sugar. On keto, you just can’t have them sadly. But, what you can have are keto versions and I’m here to tell you there’s not much of a difference in flavor in a bunch of the dishes.
What’s the story of pumpkin
Pumpkin is in the fruit family believe it or not. It’s a winter squash and yes, you have heard that some of those things are off limits on keto. There are only a few squashes that have low enough carbs where they can actually be eaten on keto. Pumpkin is one!
According to the USDA*, one cup of cubed raw pumpkin is only 7g net carbs per serving. In most pumpkin dishes you never eat that much but if you did you’d still be under the 20g net carbs keto allows.
Pumpkin and diabetics
Pumpkin has been shown to show positive results in controlling blood sugar and improving insulin sensitivity*. With the fiber in pumpkin along with its natural vitamins and minerals it’s easy to classify it as a great source of nutrition. Pumpkin has even been used in prevention of hyperlipidemia and hypoglycemia.
What about pumpkin seeds
The seeds are a great source of plant based magnesium. To add, they are full of antioxidants and a great source of zinc*. Even enjoying the seeds on keto can be better nutrition for you.
Is Pumpkin Keto
Although, pumpkin is lower in carbs you shouldn’t be using pumpkin in large amounts on keto. It’s a great option in small quantities but such as when we use them in keto desserts. There are better fruits with a nutritional profile such as avocados.
How much can I eat on keto
Very simple! Following the math and counting your net carbs a cup of pumpkin is only 7g net carbs. Now, unless you want to use all your carbs on pumpkin 1/2 cup a day will be just fine. Don’t forget you can snack on the pumpkin seeds as well for another great source of fats like omega-3’s.
Is pumpkin puree ok
Pumpkin puree or canned pumpkin is perfectly fine. Be sure to read your labels because there is a difference between canned pumpkin and pumpkin pie filling. They stick them both in the same place in the grocery store. Pumpkin pie filling is not keto and it’s full of sugar.
Pumpkin recipes on keto
Mentioned above, you can’t eat typical desserts during the holidays. But, there is a keto version for almost all of them. Trust me, you’ll be amazed at how delicious a keto no bake pumpkin cheesecake can be!
FAQs
A cup of fresh pumpkin, ¾ cup of pumpkin puree, or 1-2 servings of roasted pumpkin seeds per day should be no issue at all, as long as you account for carbs from other sources and stay under your daily limit — just make sure to avoid canned pumpkin filling, which contains tons of sugar.
Will pumpkin seeds kick me out of ketosis? ›
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.
What is the secret to losing weight on keto? ›
To maximize weight loss on a ketogenic diet, get adequate sleep, reduce stress, be more active and consume whole, nutritious, low-carb foods whenever possible.
Can I eat pumpkin on a low-carb diet? ›
Pumpkin isn't just a delicious thing to eat, they're also relatively low in carbs (4-12 grams per 100 grams). This makes pumpkin a great seasonal low-carb alternative to starchier sides like rice, potato and pasta.
Can you eat unlimited vegetables on keto? ›
You do not have to limit vegetables if you are on the keto diet or are considering it. Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes.
Does pumpkin have more carbs than potatoes? ›
It's carbs where the difference lies. Potatoes have the most carbs at 20 grams per 100 gram serving. Sweet potato has 17-18 grams, and pumpkin has just shy of five, which is why it's so low-calorie.
Does pumpkin break ketosis? ›
You can enjoy pumpkin on a keto diet. How many carbs in pumpkin? One cup of cooked pumpkin contains roughly 10.6 total carbs. If you're looking at the net carbs, there are just 7.9 grams of net carbs if you subtract out the fiber.
Does peanut butter stop ketosis? ›
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
Do carrots stop ketosis? ›
The bottom line. Carrots can be eaten on keto, but it may be difficult to include them regularly or in large quantities, as they contain a fair amount of carbs. Some less starchy alternatives to enjoy raw or cooked include celery, broccoli, and cauliflower.
How much weight can I lose in 8 weeks on keto? ›
The keto diet changes the way your metabolism works by encouraging it to use ketone bodies instead of glucose for energy production. In the first couple of weeks, it's possible to lose up to ten pounds. After that, you could be losing one to two pounds per week.
Including healthy fats in your meals can support energy metabolism and overall vitality. Incorporate foods rich in healthy fats into your ketogenic diet. Avocados, olive oil, coconut oil, nuts, seeds, fatty fish, and grass-fed meats are excellent sources of healthy fats.
How to break a plateau on keto? ›
If you are losing 1 to 2 pounds per week, there is no need to implement the suggestions found in this article.
- Track Your Calories. ...
- Recalculate Your Macros Every Month. ...
- Take Intermittent Breaks From Calorie Restriction. ...
- Decrease Your Calorie Deficit. ...
- Eat The Right Amount Of Protein. ...
- Stay Consistent With Your Keto Diet.
Pumpkin is a starchy vegetable, providing carbohydrate and the energy needed to fuel our body. As pumpkin is also rich in fibre, it keeps you feeling full for longer and reduces your urge to snack between meals. The high fibre content further promotes more regular bowel movements.
Is sweet potato keto-friendly? ›
Nutritionists and keto practitioners advise against eating sweet potatoes on a keto diet due to their high carbohydrate content. But you may be able to consume it in very small servings. If you limit your carb intake to 50 grams per day, you can only consume a little over one medium-sized sweet potato.
Is pureed pumpkin high in carbs? ›
Canned Pumpkin (1 cup) contains 19.8g total carbs, 12.7g net carbs, 0.7g fat, 2.7g protein, and 83 calories.
Can you overeat vegetables on keto? ›
“Even though all vegetables have health value, eating too much of some will likely push you over your carb limit.” Worried about their carb counts, some people avoid veggies altogether when they go keto.
Can you eat 100 carbs on keto? ›
Most ketogenic diet guidelines recommend limiting your total carbohydrate intake to 15-30 grams or 5%-10% of your total calorie intake a day. Eating more than 50 grams of carbs may disrupt ketosis.
How many carbs are in a cup of cooked pumpkin? ›
Carbs. There are 12 grams of carbohydrates in one cup of pumpkin. Some of that carbohydrate is fiber (2.7 grams) and some is naturally occurring sugars (5.1 grams).
What vegetables are off limits for keto? ›
Food High In Carbohydrates (Plain & Refined)
- Starchy Vegetables: Potatoes, peas, sweet potatoes, yams, corn, cassava, artichoke, etc. - Refined Carbs: Bread, pasta, pastries, tortilla, sandwich, etc. Due to the high-carb content of these food items, they are not keto-friendly.
