I like to snack on sunflower seeds. They are pretty calorically dense. For every 1/2 cup, there are 177 calories, of which 6.1 grams are protein, 15 grams are carbs, and 10 grams of fat (polyunsaturates 7.4g, monounsaturates 1.7g, saturates 1.3g)
Is this an alright snack? I know it’s fairly high in carbs, but in my diet, I’m allowed to eat them. What I’m really concerned about is the fat quality. Are these the right kinds of fats I want? I have maybe a cup or cup and a half a day. Thanks.
Hi, Alex. Sunflower seeds are a good snack. You’re aware of the macronutrient breakdown, so just plan accordingly. Just make sure you’re getting plenty of flaxseed oil (high in Omega 3s) to balance out the Omega 6s you’re getting in the sunflower seeds. Omega 6s are pro-inflammatory if you get too many and not enough Omega 3s (which are anti-inflammatory).
One other thought, be sure the seeds you eat are NOT roasted.
I take Udo’s Oil twice a day, as well as two caps of fish oil. The seeds come in the shells, so you get to break them apart with your teeth before eating the inside.
Sounds good, Alex. There’s a lot of good food out there. And the more variety, the better. Nuts and seeds should be a staple of everyone’s diet.
Thanks for the answers, Terry.
[quote]Alex wrote:
Thanks for the answers, Terry. [/quote]
Yes, this is an old thread!
I have two questions after reading this thread and not finding anything further through the search engine.
I buy my sunflower seeds pre-hulled (pre-roasted)and pre-packaged. I’ll ask about the roasting second. First, do these seeds that have been out of their shell and unrefrigerated retain their full nutritional value?
Second, does roasting destroy the ‘good fat’ in the seeds or the vitamins or both?
Thanks!
Another somewhat related question: is there any significant nutritional value to the shells? I’d imagine it’s just some extra fiber. When I eat sunflower seeds I like to eat them with the shells on.
~Paul
bump
Ideally seeds should be soaked before eating to neutralize the phytates and enzyme inhibitors. they should not be roasted because they have polyunsat. fats which are damaged by high heat roasting.
some seeds do start to go rancid after the shell has been taken off, but i don’t know specifically about sunflower seeds. i would say it’s probably ok to eat them already hulled. soak overnight in salty water and dry in the oven for several hours on the lowest setting or in a dehydrator.
a cup and a half or even a cup already shelled, perhaps with the hells on is ok… it’s too much unsat. fat for me. you decide for you.
as for eating the hull, yeah, thats probably just fiber. even birds don’t eat it, but if it doesn’t bother your stomach go for it, LOL.