Mary Ellen Phipps

Mary Ellen Phipps

Mary Ellen Phipps, the founder of Milk & Honey Nutrition, is a diabetes dietitian (Registered Dietitian Nutritionist) renowned for combining her knowledge of diabetes and culinary expertise into easy-to-follow recipes and articles!

Pumpkin seeds and diabetes: Can pumpkin seeds really lower blood sugar levels?

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 Pumpkin seeds and diabetes: Can pumpkin seeds really lower blood sugar levels?

This post about Pumpkin seeds and diabetes: Can pumpkin seeds really lower blood sugar levels? was sponsored by Health Warrior. All thoughts and ideas are my own.

Have you ever read about all the health benefits of pumpkin seeds?? It’s quite fascinating! They’re loaded with health benefits and nutrients that can potentially help a variety of health conditions.

***Remember that this article is not intended to provide medical advice, diagnosis, opinion, treatment or services. This article and the links contained in it provide general information for educational purposes only. The information provided in this article is not a substitute for medical care, and should not be used in place of the advice of your physician or registered dietitian.

When you carve a pumpkin, you may notice the seeds are larger and white. That white coating is actually a shell. Inside that shell is the green seed you’re likely used to seeing at the grocery store. 1oz of shelled pumpkin seeds, is a rich source of antioxidants, magnesium, zinc, fiber, manganese, and healthy fats.

One area of research on pumpkin seeds is especially intriguing to this diabetic dietitian: Can pumpkin seeds really lower blood sugar levels? Here’s what we know based on pumpkin seed research in the diabetes field:

  • Pumpkin seeds are rich in antioxidants like Vitamin E and carotenoids. A diet rich in antioxidants may reduce inflammation in the body that is commonly associated with many chronic conditions, like diabetes.

  • Pumpkin seeds provide one of the best naturally existing sources of magnesium (read: not a supplement) in the Western diet. One ounce of pumpkin seeds provides 37% of the recommended daily amount of magnesium. Magnesium is a vital component in hundreds of chemical reactions within the body, including many reactions needed for blood sugar control. In fact, research shows a reduced risk of type 2 diabetes in people who consume more magnesium.

  • People with diabetes are at an increased risk of heart disease and cardiovascular-related complications. Research has shown that the nutrients in pumpkin seeds and pumpkin seed oil may help lower blood pressure and reduce cholesterol levels.

  • Animal studies have shown all parts of the pumpkin plant (flesh, seeds, oil, juice, and seed powder) to be associated with reduced blood sugar levels.

  • Pumpkin seeds are a great source of fiber. Diets high in fiber are associated with lower risks of diabetes, and better controlled blood sugar levels.

 Pumpkin seeds and diabetes: Can pumpkin seeds really lower blood sugar levels?

So, can we say that pumpkin seeds will lower your blood sugar levels?


They have many proven health benefits and likely are associated with positive health outcomes for people with diabetes, but more research is needed to confirm the existing studies. I, however, do encourage everyone, diabetic or not, to find ways to add this nutrient power house into your daily routine.

I asked some of my fellow dietitians their thoughts on the topic and here’s what they had to say:

  • “Pumpkin seeds are a great snack for blood sugar control. They are rich in protein and healthy fats which help stabilize blood sugar levels.” – Kelli Shallal, RND from

  • “Pumpkin Seeds are a delicious, nourishing allergen friendly snack. They’re great on everything from yogurt, ice cream, and cottage cheese, to salads and soups… or even on their own as a snack. Pumpkin seeds are also rich in Zinc which is beneficial to your immune system.” -Tracee Brenner, RDN from

And now that you know these great benefits and how nutrient dense pumpkin seeds are, here’s some easy and delicious ways to add them to your day:

 Pumpkin seeds and diabetes: Can pumpkin seeds really lower blood sugar levels?

If you want to try out any of the Health Warrior pumpkin seed products, including the Pumpkin Seed Protein Bars and Protein Powder, you can use my affiliate link along with the code ‘milknhoney20’ at checkout for 20% off on

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