Sunflower seeds are the gift of a beautiful sunflower. The sunflower produces greenish-black teardrop-shaped seeds which contain saturated, polyunsaturated and monounsaturated fat. Sunflower seeds are a popular snack. We live in a world that weight gaining is a bigger problem. Ketogenic diets are an effective method of weight loss. So, “are sunflower seeds keto?” is a wise problem to ask.
First, let’s discuss what a ketogenic diet is.
What is a keto diet?
The ketogenic diet is high in fat, moderate in protein, very low in carbohydrates. The theory behind the ketogenic diet is keeping the insulin hormone in very low level and emphasize the fat burning resulting in weight loss. Insulin hormone turns excess sugar into fat for future use. When you cut off carbohydrates from your diet, your blood sugar level becomes very low. So as the insulin level. Therefore accumulating fat also becomes low.
Then your body starts to breakdown the fat in a form called ketones — your energy supplying machine begins to use fat instead of glucose. Keto diet is simply giving you a slim body, boost your mood, boost mental focus and energy.
Sunflower seeds
Sunflower seeds are a great snack, rich in many essential nutrients which are hard to get. There are so many sunflower seed varieties in the grocery stores but when you are buying, always go for organic stuff. Avoid buying salted, roasted or flavoured seeds because natural sunflower seeds offer you many benefits than flavoured ones.
The nutritional content of sunflower seeds
Serving size 30g
- Calories 185
- Total fat 17g
- Cholesterol 0g
- Sodium 90mg
- Total carbohydrate 4g
- Protein 7g
When you consider the nutritional value, as you can see, sunflower seeds contain a very low amount of carbohydrates. From the total carbohydrates, sugar content is only 1g. All other carbohydrates are dietary fibre.
Not only that, sunflower seeds are rich in many nutrients such as,
- Vitamin E
- Copper
- Vitamin B1
- Vitamin B6
- Folate
- Phosphorus
- Thiamin
- Selenium
- Manganese
- Magnesium
- Sodium
Are sunflower seeds keto?
When we recall the nutritional content of sunflower seeds, sunflower seeds are high in fat and protein and very low in carbohydrates. This nutritional content of makes sunflower seeds an excellent ketogenic food.
Therefore, in conclusion, we can prove than sunflower seeds are ketogenic diet-friendly and give you many more health benefits. Sunflower seeds are a pretty good choice for the vegans trying out to fulfil their daily nutritional needs.
But wait, there’s a lot more,
There are so many benefits of eating sunflower seeds.
Benefits of eating sunflower seeds
Weight loss
Sunflower seeds are rich in fibre which make you feel full and reduce food cravings. This regulates your blood sugar level. Fibre makes your digestive system healthier by controlling the bowel movements.
Anti-ageing properties
Sunflower seeds are rich in vitamin E, Copper, Selenium which has antioxidant properties. Vitamin B gives you healthy skin and avoids premature ageing.
Good brain functionality
Vitamin B helps to keep the brain function properly and give you energy.
Lower the stress
Sunflower seeds contain an amino acid called tryptophan which can lower your stress level — tryptophan acting as a natural antidepressant.
Help to sleep
Tryptophan is beneficial in many ways. Tryptophan stimulates the secretion of serotonin which can reduce depression and boost your sleep. Thus, boost your mood as well.
Reduce the risk of cancer
As we recall the antioxidant properties of sunflower seeds, antioxidants can reduce the risk of cancers as well. Antioxidants can prevent cellular damage that often leads to cancer. Vitamin E, Copper, Selenium can prevent cancer by reducing the cellular damage from oxidants and prevent tissues from oxidant free radical damage.
Beneficial in pregnancy
Sunflower seed consists of folic acid, which converts into folate inside the body, which makes you healthier during the pregnancy. Folic acid is essential for growth and well being of the new baby.
Improve bone and muscle health
The magnesium contained in sunflower seeds helps to improve the physical structure of bones and muscles.
Everything is not perfect, and there are some drawbacks when overconsuming sunflower seeds.
Disadvantages of sunflower seeds
Fat gain
Sunflower seeds contain saturated fats, and excess intake of saturated fats lead to many health problems.
Weight gain
Sunflower seeds are high in calorie and overconsumption of sunflower seeds can trigger unwanted weight gain.
High blood pressure
Sunflower seeds are high in sodium which can lead you to high blood pressure.
Kidney damage
The high content of phosphorus in sunflower seeds can damage your kidneys.
What should be the serving size?
- Always keep sunflower seed portion no more than ¼ th of a cup.
- If you are serving sunflower seeds with another fruit, reduce the portion into half.
- When you are adding sunflower seeds into your diet, add no more than one tablespoon full.
Sunflower seeds are keto and excess consumption will give you troubles more than benefits. Therefore, add a small amount of sunflower seeds to your ketogenic diet.
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