Low Carb Pumpkin Crisp {keto friendly} (2024)

FAQs

Can I eat pumpkin on a keto diet? ›

Yes, you can have some pumpkin on a keto diet as pumpkin contains only 7 grams of net carbs per 100 grams. As an element of comparison, broccoli, a popular keto vegetable, contains 6 grams of net carbs per 100 grams. If you keep the intake of pumpkin low enough to fit your daily macro, you will stay in ketosis.

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.

Canned Pumpkin (1 cup) contains 19.8g total carbs, 12.7g net carbs, 0.7g fat, 2.7g protein, and 83 calories.

A single slice of your run-of-the-mill pumpkin pie has about 46 grams of carbs, with only 2.4 of those being dietary fiber. That makes for a staggering 43.6 net carbs per serving of pumpkin pie! That is certainly far too many carbs for anyone trying to keep it low carb for the holidays.

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

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.

Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes. Those vegetables provide other benefits like reducing the risk of certain chronic diseases, containing antioxidants, and providing filling fiber.

Pumpkin is low in calories and high in fiber, which may help with weight loss. Fiber can help you feel full, reduce appetite and food intake, encourage regular bowel movements, reduce blood sugar and cholesterol levels, and improve mineral absorption in the gut, all of which may benefit weight management.

Cucumber is another popular salad vegetable. It contains many essential nutrients, including vitamin K. Cucumber is also suitable for the keto diet, as its carb content is just 3.63 g per 100 g. To make the carb content lower, a person can peel the cucumber before eating it.

"Pumpkin is beneficial for weight loss because it's largely made up of water, so it is low in calories while still containing many nutrients," Burgess told Fox News Digital. "Try adding more pumpkin to your diet by making pumpkin soup, pumpkin oatmeal, roasted pumpkin, or pumpkin energy bites."

Does pumpkin puree spike insulin? ›

Pumpkin has a high GI at 75, but a low GL at 8 (7). This means that as long as you eat a single one-cup portion of pumpkin or less, it shouldn't significantly affect your blood sugar levels. However, eating a large amount of pumpkin could drastically increase your blood sugar.

There are many ways to enjoy pumpkin. For the healthiest versions, try using it in savory dishes like soup or as a roasted vegetable.

Are Sweet Potatoes Keto Friendly? The primary principle of the ketogenic diet is to consume more fat and protein and less carbs. Sweet potatoes, being a naturally high-carb food, are unfortunately not keto-friendly.

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.

The pumpkin pie wins on calories, saturated fat, protein and calcium. But the apple pie takes the cake when it comes to fiber, sugar (both total and added) and sodium. So what's a pie aficionado to do? Well, if you're watching calories go for the pumpkin-it almost always has fewer because of the single crust.

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.

Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes. Those vegetables provide other benefits like reducing the risk of certain chronic diseases, containing antioxidants, and providing filling fiber.

Most of a pumpkin's health benefits come from its vitamins and minerals, along with its low sugar and high fiber content. While there aren't many studies on pumpkin specifically, it's high in several nutrients that have established health benefits.