English Pumpkin Seeds (100 G)

Reduce the portion size and eat the seeds slowly; measure a smaller serving that keeps your post-meal glucose response in range.

Choose plain, unsweetened pumpkin seeds with no honey, sugar, syrup, flour coating, or sweetened seasoning; check the nutrition label for added sugars and total carbohydrate.

Avoid eating them alongside higher-carbohydrate foods or drinks, especially juice, sweetened coffee, baked goods, cereal, or dried fruit.

Pair the seeds with protein and non-starchy vegetables, such as eggs, plain Greek yogurt, cucumber, celery, leafy greens, or salad vegetables.

If the seeds are roasted in a sweet or starchy coating, switch to raw or dry-roasted plain seeds and compare your glucose response with the same measured serving.

Take a gentle 10–20 minute walk after eating, if this is safe and appropriate for you, and use your usual glucose monitoring to identify a tolerable serving.