Eating pumpkin seeds

 

Eating pumpkin seeds or squash raw

 Raw food may contain harmful bacteria, but it is rare that eating raw pumpkin can cause foodborne illness.

Pumpkin and pumpkin seeds are often found in delicious recipes such as pies, curries, cookies and trail mixes and are a staple ingredient in many homes, especially during the holidays.

Although most people prefer to cook or grill, you can also eat pumpkins and pumpkin seeds raw.

Nevertheless, the main difference is the difference between raw and cooked varieties, especially in terms of taste, texture and nutritional value.

This article explains the comparison between raw and cooked pumpkin and pumpkin seeds.

Nutritive value

Raw pumpkin and pumpkin seeds may have slightly different nutrient profiles compared to cooked pumpkins.

In fact, cooking often reduces the content of water-soluble vitamins, including B vitamins such as riboflavin, thiamine, and niacin, as well as vitamin C. （1）。

Cooked pumpkin may also contain slightly lower levels of vitamin A, copper, and potassium (2, 3).

This table compares 3.5 ounces (100 grams) of raw pumpkin to cooked pumpkin (2, 3):

	Raw pumpkin	Boiled pumpkin
calorie	26	20
protein	1 g	1 g
fat	0.1 g	0.1 g
carbohydrates	6.5 g	5 g
fibre	0.5 g	1 g
vitamin A	47% of Daily Value (DV)	32% of DV
vitamin C	10% of DV	5% of DV
vitamin E	7% of DV	5% of DV
riboflavin	9% DV	6% of DV
copper	14% DV	10% of DV
potassium	7% of DV	5% of DV
pantothenic acid	6% of DV	4% of DV
manganese	5% of DV	4% of DV

        
What about pumpkin seeds?

Although cooking can lead to the loss of micronutrients, one study found that roasted pumpkin seeds increase their levels of antioxidants, phenols and flavonoids. （4）。

Soaking and cooking these seeds can also reduce their anti-nutrient content substances, which impair the body's absorption of certain minerals (5).

Still, roasting them may increase the formation of polycyclic aromatic hydrocarbons (PAHs), harmful compounds that are considered carcinogenic. （6, 7, 8）。

Summary: Raw pumpkins are slightly more water-soluble vitamins and other nutrients than cooked pumpkins. Still, raw pumpkin seeds may contain fewer antioxidants and more antioxidants than roasted seeds.

Taste and texture

Pumpkin seeds and pumpkin seeds also taste slightly different when eaten raw rather than cooked.

Raw pumpkin has a fresh, slightly bitter and fibrous texture. Because it's hard to eat on its own, it's usually made into mud or ground.

Cooked pumpkins, on the other hand, are sweeter. Its taste is often likened to sweet potato or pumpkin.

At the same time, raw pumpkin seeds have a very mild taste and a chewy texture. Therefore, many people prefer to roast them, which gives the seeds a salty, nutty flavor and a more crunchy texture.

Summary: Raw pumpkins have more fiber and are less sweet than cooked pumpkins, while raw pumpkin seeds are more chewy and milder than roasted seeds.

Is it safe to eat raw pumpkin?

Eating raw foods may increase the risk of food poisoning. This is especially true for raw pumpkin seeds, which can contain harmful bacteria such as Salmonella and E. coli.

If consumed, these bacteria can cause foodborne illness, leading to symptoms such as diarrhea, vomiting, fever and stomach cramps. （9）。

Not to mention that germinating and drying seeds does not completely eliminate these pathogens (10, 11).

However, outbreaks of foodborne illness caused by pumpkin seeds are rare. Regulatory agencies such as the Food and Drug Administration (FDA) work closely with food manufacturers to prevent contamination (12).

If you are particularly concerned about food poisoning, you should cook pumpkins and pumpkin seeds thoroughly. It is also important to practice proper food safety by storing pumpkin seeds in an airtight container and consuming them within 2-3 months (13, 14).

Summary: Raw pumpkins and their seeds may contain harmful bacteria that cause foodborne illness. Practicing proper food safety minimizes the risk of infection.

How to eat raw pumpkin and pumpkin seeds

Whether raw or cooked, there are many ways to enjoy pumpkins and pumpkin seeds.

Raw pumpkin can be mashed and mixed with cottage cheese or grated as a nutritious ingredient in salads and baked goods.

At the same time, cooked pumpkin works well in soups, stir-fries, curries and desserts.

Pumpkin seeds can be flavored, eaten raw or roasted as a simple snack option. They can also add crunchiness to soups, salads, sandwiches and homemade trail blends.

Summary: Pumpkin and pumpkin seeds are excellent ingredients for soups and salads, as well as many other dishes, whether raw or cooked.

Conclusion

Raw food may contain harmful bacteria, but it is rare that eating raw pumpkin can cause foodborne illness.

While raw pumpkins and their seeds may contain more vitamins and minerals, their taste and texture are often considered less appetizing. They may also contain more antioxidants and fewer antioxidants cooked with similar products compared to them.

Whether you eat these foods raw or cooked, be sure to follow proper food safety measures and enjoy them as part of a healthy, holistic diet.

Just one thing

Try this today: one of my favorite ways to use pumpkin seeds is homemade pesto. Simply mix raw or roasted pumpkin seeds with olive oil, garlic, basil, sea salt and lemon juice.