Is Pumpkin Good for People with Diabetes?

Pumpkin nutrition

Pumpkin is a low calorie food containing many nutrients that support overall well-being and healthy blood sugar levels.

One-half cup (120 grams) of cooked pumpkin provides the following nutrients (3):

• Calories: 50
• Protein: 2 grams
• Fat: 0 grams
• Carbs: 11 grams
• Fiber: 3 grams
• Sugar: 4 grams
• Calcium: 4% of the Daily Value (DV)
• Iron: 4% of the DV
• Vitamin C: 8% of the DV
• Provitamin A: 280% of the DV

Fiber plays a beneficial role in managing blood sugar levels, and eating fiber-rich foods has been shown to improve blood sugar control. One-half cup (120 grams) of pumpkin contains 12% of the DV for fiber (3, 4).

Effect on blood sugar

The glycemic load (GL) is a ranking system for carb-rich foods. It indicates the number of carbs in a serving of food and to what extent that food raises your blood sugar levels. A GL of less than 10 indicates that a food has a minimal impact on blood sugar (5).

On the other hand, the glycemic index (GI) is a scale from 0–100 that indicates to what extent a food may cause your blood sugar levels to rise. Higher numbers mean that a food will cause a larger blood sugar spike (6).

However, the GI doesn’t take the carb content of the food into account. Thus, the GL is a better assessment of how much a realistic serving of a particular food will affect your blood sugar.

Pumpkin has a high GI at 75, but a low GL at 3 (7).

This means that as long as you stick to eating a single portion of pumpkin, it shouldn’t significantly affect your blood sugar levels. However, eating a large amount of pumpkin could drastically increase your blood sugar.

As with any carb-rich food, portion control is key when managing blood sugar levels.

SUMMARY

A typical serving of pumpkin is high in fiber and low in carbs. While pumpkin has a high glycemic index, it has a low glycemic load, meaning that it’s unlikely to have a significant effect on your blood sugar as long as you exercise portion control.

Pumpkin and diabetes

Research shows that pumpkin has many potential benefits specific to people with diabetes.

One animal study found that compounds in pumpkin reduced the insulin needs of mice with diabetes by naturally increasing insulin production (8).

Another animal study observed that two compounds in pumpkin — trigonelline and nicotinic acid — may be responsible for its blood-sugar-lowering and diabetes-preventing effects (8).

What’s more, in another study in mice with type 2 diabetes, a combination of pumpkin carbohydrates called polysaccharides and a compound isolated from the Pueraria mirifica plant called puerarin was shown to improve blood sugar control and insulin sensitivity (9).

Though these results are promising, human research is needed to confirm these effects.

SUMMARY

Animal studies suggest that pumpkin contains compounds that could benefit people with type 2 diabetes by reducing their blood sugar levels and insulin needs. Still, human research is lacking.

Pumpkin in other foods

Some of the most common ways to enjoy the flavor of pumpkin include drinking pumpkin spice lattes and eating pumpkin pie or pumpkin bread.

However, though these foods contain pumpkin, they also pack ingredients that are not beneficial for blood sugar control.

Pumpkin-flavored beverages and baked goods like pumpkin pie are often made with ingredients like added sugar and refined grains, both of which have a high GI and offer minimal nutritional value (10).

These foods do not offer the same health benefits as eating pumpkin in its natural form and may negatively affect your blood sugar control.

SUMMARY

Some of the most common ways to enjoy pumpkin are drinking flavored coffee and eating baked goods like pumpkin pie. While these foods contain pumpkin, they also pack less healthy ingredients and don’t offer the same benefits as eating pumpkin.

Diabetes-friendly pumpkin pie chia pudding

If you crave a pumpkin-flavored treat but worry about ingredients that could impede your ability to manage diabetes, such as added sugar and refined grains, there are a variety of diabetes-friendly pumpkin recipes.

For example, the higher protein, higher fat, whole-foods-based recipe below for pumpkin pie chia pudding uses real pumpkin and minimizes the use of added sugars.

Ingredients

• 1 1/2 cups (350 ml) of almond milk
• 1/2 cup (120 grams) of pumpkin purée
• 1 scoop (30 grams) of protein powder
• 2 tablespoons (30 grams) of a nut or seed butter of your choice
• 1 tablespoon (15 ml) of raw honey
• 1 teaspoon of vanilla extract
• 1 1/2 teaspoons of pumpkin pie spice
• pinch of salt
• 1/4 cup (40 grams) of chia seeds
• extra almond milk for topping

Directions

In a mixing bowl, blend all of the ingredients (except the chia seeds) until smooth. Next, place the mixture in a resealable large jar (or 2 smaller jars), add the chia seeds, seal the jar, and shake.

Place the jar in the refrigerator overnight (or for at least 3 hours) before topping the mixture with the extra almond milk and enjoying it.

SUMMARY

This diabetes-friendly dessert recipe uses 100% pumpkin purée and is sure to satisfy your cravings for a pumpkin-flavored treat.

The bottom line

Pumpkin is a healthy food rich in nutrients and compounds that can support blood sugar control.

Several animal studies have shown that it may lower blood sugar, potentially improving diabetes management and helping slow the progression of the disease in some cases.

However, most people eat pumpkin in the form of less healthy foods like sugary beverages, baked goods, and holiday pies, which don’t offer the same benefits as eating pumpkin itself.

Though most research has been conducted in animals, the findings suggest that adding pumpkin to your diet could benefit blood sugar control if you have diabetes — as long as you enjoy a typical serving size and eat it in its least processed form.

Diabetes is a disease of the pancreas, which is part of the body’s endocrine system. An endocrinologist diagnoses, treats, and manages pancreatic diseases. People with type 1 diabetes are often under the care of an endocrinologist to help them manage their disease. Sometimes, people with type 2 diabetes may also need an endocrinologist if they have trouble getting their blood glucose levels under control.

Your doctor may be able to provide a referral to a specialist in your area. Check out our Good Appointment Guide for tips on getting the most out of your next visit.

Many people with diabetes experience complications with their eyes over time. These might include cataracts, glaucoma, diabetic retinopathy, and diabetic macular edema.

People who have diabetes must regularly visit an eye doctor to check for these potentially serious conditions. According to guidelines from the American Diabetes Association, people with type 1 diabetes should have an annual dilated comprehensive eye exam beginning 5 years after diagnosis. People with type 2 diabetes should have this comprehensive dilated eye exam yearly beginning at diagnosis.

Your doctor may be able to provide a referral to a specialist in your area. Check out our Good Appointment Guide for tips on getting the most out of your next visit.

People with diabetes are at greater risk for kidney disease over time. A nephrologist is a doctor that specializes in the treatment of kidney disease. Your primary care doctor can do the yearly test recommended to identify kidney disease, but they may refer you to a nephrologist as needed. The nephrologist helps manage kidney disease. They can also administer dialysis, a treatment that is required when your kidneys aren’t functioning properly.

Your doctor may be able to provide a referral to a specialist in your area. Check out our Good Appointment Guide for tips on getting the most out of your next doctor visit.

Vascular diseases that prevent blood flow to the small blood vessels are common if you have diabetes. Nerve damage may also occur with long-standing diabetes. Since restricted blood flow and nerve damage can affect the feet in particular, people with diabetes should make regular visits to a podiatrist. With diabetes, your body’s ability to heal blisters and cuts may be impaired. A podiatrist can monitor your feet to avoid any serious infections that could lead to gangrene and amputation. These visits do not take the place of daily foot checks you do yourself.

Your doctor may be able to provide a referral to a specialist in your area. Check out our Good Appointment Guide for tips on getting the most out of your next doctor visit.

It’s important to stay active and get enough exercise to manage your blood sugar levels and maintain a healthy weight and healthy blood vessels. Getting help from a professional can help you get the most out of your exercise routine and also motivate you to stick with it.

Your doctor may be able to provide a referral to a specialist in your area. Check out our Good Appointment Guide for tips on getting the most out of your next doctor visit.

There is no cure for diabetes. Managing the disease is a lifelong endeavor. In addition to working with your doctors to coordinate treatment, joining a support group may help you better cope with diabetes. Several national organizations offer online communities, as well as information about various groups and programs available in cities across the country. Here are a few web resources to check out:

• American Diabetes Association
• National Institute of Diabetes and Digestive and Kidney Diseases
• National Diabetes Education Program
• Centers for Disease Control and Prevention (CDC) Diabetes Public Health Resource

If a support group isn’t what you’re looking for, your doctor may be able to provide a referral to a specialist in your area. Check out our Good Appointment Guide for tips on getting the most out of your next doctor visit.

Beyond providing education, a DCES is an essential part of a diabetes care team. They have expertise in diabetes technology, behavioral health, and cardiometabolic conditions.

In addition to educating and supporting you in your day-to-day life with diabetes, your DCES will work with other members of your healthcare team. They’re focused on integrating your self-management with your clinical care.

A DCES often has a professional certification such as registered nurse, registered dietitian, pharmacist, physician, psychologist, or exercise physiologist. They’ll also have credentials as a certified diabetes educator.

Your doctor may be able to provide a referral to a specialist in your area. Check out our Good Appointment Guide for tips on getting the most out of your next doctor visit.