The ketogenic diet, commonly known as keto, is a low-carb, high-fat diet that has become incredibly popular for weight loss and health in recent years. On keto, carbs are restricted to around 5-10% of total calories per day in order to put the body into ketosis, a metabolic state where fat is burned for fuel instead of carbs. This causes rapid weight loss and has been shown to have numerous other benefits as well, such as lower blood sugar and insulin levels, improvements in heart health markers, and more.
However, the very low carb nature of keto means that many foods need to be restricted or limited. This includes sources of carbs like breads, pastas, rice, beans, fruits, starchy vegetables, and sugars. But what about pumpkin? Is this popular fall vegetable keto-friendly, or should it be avoided on a ketogenic diet?
Nutrition Facts for Pumpkin
First, let’s take a look at the nutrition facts for pumpkin to get an idea of how it fits into a keto eating plan:
| Nutrient | Amount |
|---|---|
| Calories | 49 |
| Fat | 0.1g |
| Carbs | 12g |
| Fiber | 3g |
| Sugar | 2.7g |
| Protein | 1.8g |
Per 1 cup raw (245g)
(Source: USDA)
As you can see, pumpkin is relatively low in calories and fat, with 12g total carbs and 3g of fiber per cup. It also contains vitamins A and C as well as potassium.
Counting Net Carbs for Keto
On keto, it’s important to pay attention to net carbs rather than total carbs. Net carbs are calculated by subtracting fiber from total carbs, as fiber does not impact blood sugar or ketosis.
For pumpkin, with 3g of fiber per cup, the net carb count comes out to:
12g total carbs
– 3g fiber
= 9g net carbs
So per cup of pumpkin, you get 9g net carbs. This means that pumpkin does contain a moderate amount of net carbs, despite being a vegetable.
Pumpkin Glycemic Index and Load
In addition to carb content, the glycemic index (GI) and glycemic load of foods also matter on a keto diet. The GI is a measure of how quickly foods spike blood sugar, while glycemic load accounts for serving sizes.
Pumpkin has a GI of 75 and a glycemic load of 4 per cup. This is considered a high GI but a low glycemic load. The fiber and water content of pumpkin helps slow its digestion and blunt the impact on blood sugar.
Choosing lower GI, lower glycemic load foods can help maintain ketosis on keto. So pumpkin’s glycemic profile makes it a better choice than high carb alternatives like potatoes or winter squash.
Pumpkin Keto Macros
Now let’s look at the macros for pumpkin to see how it can fit into a keto eating plan:
| Macronutrient | Amount | % of Calories |
|---|---|---|
| Net Carbs | 9g | 18% |
| Protein | 1.8g | 7% |
| Fat | 0.1g | 0.4% |
| Calories | 49 | 100% |
Typical keto macronutrient ratios are:
75% fat, 20% protein, 5% net carbs
As you can see, pumpkin is low fat and low protein. The net carbs make up 18% of calories, which is higher than the 5% recommendation.
However, pumpkin has a place in a well-formulated keto diet if portions are controlled and carbs balanced out over the day. Its nutrients and fiber make it a better choice than starchy veggies.
Keto Pumpkin Recipes and Serving Sizes
Here are some tips for enjoying pumpkin on keto:
– Focus on small portions, around 1/2 to 1 cup maximum. This provides 3-9g net carbs.
– Avoid adding high carb ingredients like sugar, milk, or flour. Keep recipes simple.
– Try roasted, mashed, or pureed pumpkin instead of pumpkin pie. Sprinkle with cinnamon.
– Make pumpkin smoothies using moderate amounts and low carb ingredients like almond milk and protein powder.
– Add pumpkin to soups, stews, and chilis in moderation. Pair with protein and healthy fats.
– Swap pumpkin in for higher carb winter squash in recipes like baked goods. Limit to 1/4 to 1/2 cup per serving.
– Avoid pumpkin beer, lattes, pumpkin pie, and other high carb pumpkin foods and treats. These can quickly max out carbs.
Here are some keto-friendly pumpkin recipes to try:
Keto Pumpkin Smoothie
– 1/2 cup pumpkin puree
– 1 cup unsweetened almond milk
– 1 scoop unflavored whey protein powder
– 1 tbsp chia seeds
– Pumpkin pie spice to taste
Keto Pumpkin Chili
– 1 lb ground turkey or beef
– 1/2 cup onion, chopped
– 1/2 cup bell pepper, chopped
– 3 cups chopped zucchini
– 1 cup pumpkin puree
– 1 14oz can diced tomatoes
– Chili powder/spices to taste
Keto Pumpkin Pancakes
– 2 oz cream cheese, softened
– 1 egg
– 2 tbsp pumpkin puree
– 1/4 tsp baking powder
– 1/4 tsp cinnamon
– 1/8 tsp nutmeg
Benefits of Pumpkin on Keto
Here are some of the key benefits that pumpkin can provide on a keto diet:
– Low calorie – Pumpkin is naturally low in calories, so it’s great for keeping calories low on keto without running your portions up.
– Nutrient dense – Pumpkin provides important nutrients like vitamin A, C, potassium, antioxidants and more.
– High fiber – The fiber content helps slow carb and sugar absorption while keeping you feeling full.
– Adds variety – Pumpkin’s sweet, nutty flavor gives variety compared to low carb stand-bys like cauliflower and broccoli.
– Anti-inflammatory – Animal studies show pumpkin has anti-inflammatory properties that could benefit health.
– Blood sugar regulation – Pumpkin’s fiber and gourd family nutrients called cucurbitacins may help stabilize blood sugar on keto.
So in moderation, pumpkin can be included as part of a nutritious low carb diet.
Risks and Side Effects
While pumpkin generally mixes well with a keto diet, there are some risks and side effects to keep in mind:
– Bloating or digestive issues – For some, the fiber content in pumpkin could lead to gas, bloating, or loose stools if large amounts are eaten. Start with small servings.
– Kicked out of ketosis – Overdoing portions of even keto-friendly foods can add up in carbs. This could temporarily kick you out of ketosis.
– Stalling weight loss – Higher carb vegetables like pumpkin may stall weight loss results if overeaten. Monitor your progress.
– Increased cravings – The natural sugars and carbs in pumpkin could trigger cravings for other high carb foods and sabotage keto adherence.
– Blood sugar spikes – Pumpkin is low glycemic load but still has a high GI. Very large servings could spike blood sugar for some.
So enjoy pumpkin on keto, but be mindful of portions and how your body responds to this moderately high carb vegetable.
Foods to Eat Instead for Lowest Carbs
If you want to keep carbs as low as possible or are sensitive to moderate carb vegetables, here are some better keto alternatives:
Vegetables
– Leafy greens – spinach, kale, lettuce, chard, collards
– Cruciferous veggies – broccoli, cauliflower, cabbage, Brussels sprouts
– Asparagus
– Cucumber
– Celery
– Mushrooms
– Peppers
– Onions
– Green beans
– Snap peas
Aim for plenty of the above low carb vegetables in place of higher carb choices like pumpkin.
Squash
For lower carb squash options:
– Spaghetti squash – 7g net carbs per cup
– Zucchini – 4g net carbs per cup
– Yellow squash – 4g net carbs per cup
Fats and Proteins
Round out meals with:
– Meats – beef, poultry, pork, fish
– Eggs
– Nuts and seeds
– Healthy oils – olive, avocado, coconut
– Non-starchy cheeses
Getting adequate protein and fat helps keep carbs low while feeling satisfied on keto.
Conclusion
Pumpkin can be included on a keto diet in moderation. It provides beneficial nutrients, fiber, antioxidants, and flavor. However, portions should be kept to around 1/2 – 1 cup per serving.
Pumpkin is relatively high carb for a vegetable, with 9g net carbs per cup. It’s important not to overdo it as this could stall weight loss or knock you out of ketosis. Consider lower carb alternatives like leafy greens, zucchini, and spaghetti squash if weight loss stalls.
When used properly, pumpkin can add seasonal variety to keto. Just practice portion control, balance carbs, and listen to your body’s response. This will allow you to reap the nutritional benefits of pumpkin without sabotaging your keto diet success.
