Dietary choices are just one of the components of a healthy weight loss plan. Weight loss hopefuls should opt for a balanced diet that includes small amounts of healthy fats and nutritional food sources. Sunflower seeds, like other seeds and nuts, fall into this category. Sunflower seeds are a healthy snack that can help you control binge eating, but sunflower seeds alone will not cause you to lose weight. See your doctor for advice on how to create a healthy eating plan for weight loss.
Nutritional Benefits
Sunflower seeds contain a wide range of nutrients. Dr. J.D. Decuypere says that a 1 oz. serving contains 3.1 g of fiber. Fiber is an essential dietary component, as it benefits your heart and helps keep you full. A serving also has a whopping 5.48 g of protein, another satiating nutrient. Sunflower seeds offer vitamins A, B1, B2, B3, B6 and E. The seeds also pack in a number of minerals, including calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium and zinc.
Effects
Sunflower seeds contain a type of heart-healthy fat called monounsaturated fat. According to MayoClinic.com, monounsaturated fat might help reduce your chances of developing heart disease by increasing the amount of healthy cholesterol in the body. Diabetics also can benefit from monounsaturated fat because it is thought to control blood sugar levels. Fat generally provides your body with energy and helps keep you full longer. Sunflower seeds are a smart snack choice while you are dieting because they are nutritious and more satiating than empty snacks, such as crackers. Unlike saturated fats and trans fats, monounsaturated fat doesn't increase your overall cholesterol level.
Dietary Recommendations
Although sunflower seeds contain monounsaturated fats, eating too many can harm your health. As with eating too much of any other food, consuming too many sunflower seeds increases your daily caloric intake. Excess calories are eventually stored in your body as fat. The key to sunflower seed consumption is portion control. According to Dr. J.D. Decuypere, a 1 oz. serving of sunflower seeds contains 165 calories. MayoClinic.com recommends that 35 percent of your calories should come from fats, with the majority derived from a combination of monounsaturated fat, polyunsaturated fat and omega-3 fatty acids.
Considerations
Sunflower seeds don't directly cause weight loss, but when you are dieting, sunflower seeds are a sensible snack choice. Not only will the seeds help keep you full, but they also offer a variety of nutrients to make up for the typical reduced-calorie intake practiced during dieting. For the best results, choose sunflower seeds without salt. Extra salt in the diet not only increases your risk of hypertension but also can make you retain water weight.
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