Pumpkin Seed Protein: The Unmatched Advantage in Plant-Based Nutrition, Say Dietitians

Filled with various types heart- and gut-healthy nutrients it's simple to overlook that pumpkin seeds are also a significant source of plant-based protein .

Lately, pumpkin seed protein has been increasingly appearing in items such as protein powders, bars, and shakes, according to Natalie Rizzo, a registered dietitian and nutrition editor at GudangMovies21.

It's frequently promoted to individuals who are steering clear of whey , soy Or proteins derived from nuts because they are considered 'allergy-friendly,' she explains.

According to Rizzo, there aren't as many peer-reviewed studies examining the advantages of pumpkin seed protein compared to more established alternatives such as whey or soy proteins in forms like shakes, powders, and bars. However, pumpkin seeds offer numerous health benefits.

"Pumpkin seed protein products are abundant in proteins, minerals, and fibers because they originate from pumpkin seeds,” says Theresa Gentile, a registered dietitian based in New York City and a spokeswoman for the Academy of Nutrition and Dietetics, speaking to GudangMovies21.

"It's an excellent plant-based option for individuals who prefer not to include whey protein or casein protein, such as in a protein bar ," she adds.

If you’re considering giving pumpkin seed protein a try, here’s what dietitians believe is important for you to understand.

Pumpkin seed protein benefits

Essential amino acids

Every type of protein consists of amino acids. Out of these, there are nine amino acids that our body cannot produce itself, so we must obtain them through our diet.

According to experts, pumpkin seed protein includes all nine vital amino acids. However, since some of these amino acids occur in limited quantities, it isn’t officially classified as a complete protein. This typically applies to most plant-based proteins.

Pumpkin seeds have 8.5 grams of protein for each ounce portion , compared to 10 to 20 grams per serving in pumpkin seed protein powder.

Gentie mentions that it contains high-quality protein, however, it lacks sufficient amounts of two essential amino acids: methionine and tryptophan.

As long as your diet includes a wide range of foods throughout the day, this isn’t inherently an issue, according to Rizzo. "A fully plant-based eater can still obtain all necessary essential amino acids by consuming seeds alongside legumes."

Gut-healthy fiber

Common pumpkin seeds include a good amount of fiber , particularly when consumed with the shells, according to Gentile.

Using the shells, one ounce of roasted pumpkin seeds offers approximately 5 grams of fiber, whereas shelled pumpkin seeds provide around 2 grams of fiber, as stated by the source. American Heart Association But they might lose part of that fiber when crushed into a protein powder.

According to Rizzo, all protein powders involve some level of processing. She notes that this process will inevitably remove some amount of fiber. The quantity of fiber can vary among different brands; however, certain products might contain 1 gram or even more of fiber per serving.

Healthy fats

Pumpkin seeds along with various nuts and seeds provide an excellent supply of beneficial nutrients. omega-3 fatty acids , Gentile says.

Omega-3 fatty acids promote the wellbeing of your cardiovascular system and aid in maintaining the health of your immune and hormonal systems. National Institutes of Health They also offer certain anti-inflammatory advantages, according to Gentile.

Magnesium and other nutrients

Pumpkin seeds are rich in various other advantageous nutrients, such as antioxidants. iron , phosphorus, zinc, and magnesium.

The standout feature of pumpkin seed protein is its high magnesium content, according to Rizzo, as it offers more magnesium compared to other plant-based proteins. "Pumpkin seeds are inherently abundant in magnesium—a mineral many individuals lack adequate amounts of," she clarifies.

Magnesium is good for cardiac and skeletal wellness along with managing blood sugar levels.

Pumpkin seeds included in protein powder mixes

Pumpkin seed protein isn't usually found alone. Often, businesses combine it with other plant-based proteins—such as pea protein , such as chickpea protein or nut butters — to enhance the nutritional value it offers.

Gentile points out that blending it with various (plant-based protein) powders allows one to gain beneficial elements from each source.

This approach allows businesses to ensure they include ample quantities of all essential amino acids, as stated by Rizzo. Therefore, if you worry about not getting enough of these from your diet alone, considering a supplement with a mix of plant-derived proteins could be beneficial.

The article was initially posted on GudangMovies21