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Sprinkle shelled sunflower seeds on salads, oatmeal, yogurt parfaits, casseroles, and other dishes. Enjoy shelled sunflower seeds with nuts, other seeds, and dried fruit.
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Try a handful of sunflower seeds - shelled or unshelled - for a quick and nutritious snack. Here are some healthy ways to enjoy sunflower seeds: They’re also available raw or roasted and in different flavors. You can buy sunflower seeds shelled or unshelled. Sunflower seeds can be a healthy addition to any weight loss plan. The protein, fat, and fiber in sunflower seeds may help support weight loss. In other words, if you enjoy sunflower seeds, eating them may help you follow a diet long term. On average, every 3.7-gram increase in daily fiber was associated with an additional 3 pounds (1.4 kg) of weight loss ( 16).Īdditionally, research suggests flexible weight loss plans tailored to food preferences are easier to comply with ( 17). What’s more, participants who increased their fiber intake the most shed more weight.
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In one 6-month study involving 345 people on a severely calorie-restricted diet, those who consumed the recommended daily intake of fiber were more likely to adhere to their diet plan ( 16). Health authorities recommend that women consume 25 grams of fiber daily, while men should consume 38 grams per day ( 15). Ultimately, a successful weight loss plan is one you can stick to.įiber - like that found in sunflower seeds - may help. To limit muscle loss, many studies suggest eating adequate protein, along with performing resistance exercises ( 12, 13, 14).Īs shelled sunflower seeds contain around 2 grams of protein per tablespoon (10 grams), they’re a great way to boost the protein content of your snacks and meals ( 1).įor example, you can dip apple slices in sunflower seed butter or sprinkle shelled sunflower seeds onto your salad as a tasty source of added protein. When following a reduced calorie diet, studies have suggested that over 35% of the weight loss may be from muscle ( 11). Research has shown that people with a higher percentage of muscle burn more calories - even while resting ( 10). Though sunflower seeds haven’t been studied specifically, research suggests that similar snack foods - like nuts - promote fullness and do not lead to overconsumption at later meals ( 5, 6).Īdditionally, the major nutrients in sunflower seeds - namely fat, protein, and fiber - have been shown to be particularly filling ( 7).įor example, one-third of the fiber in sunflower seeds is soluble - the type of fiber that may help manage weight by adding bulk to your stools, slowing digestion, and increasing feelings of fullness ( 8, 9). May keep you full and prevent overeatingĮating snacks helps reduce hunger and may help prevent overeating at subsequent meals ( 4). While research on sunflower seeds and weight loss is lacking, the nutrients in these seeds may aid weight loss by increasing feelings of fullness, preserving muscle mass, and helping you stick to a weight loss plan longer. Though sunflower seeds are calorie-dense, they supply high amounts of protein, healthy fat, fiber, vitamins, and minerals. Research suggests replacing saturated fat in your diet with unsaturated fat to help lower levels of LDL (bad) cholesterol in your blood and reduce heart disease risk ( 2, 3). However, the type of fat found in sunflower seeds - namely unsaturated fat - may be highly beneficial for your heart. Sunflower seeds also supply 21 essential vitamins and minerals, including 49% of the recommended Daily Value (DV) for vitamin E and 41% of the DV for selenium per 1-ounce (28-gram) serving ( 1).ĭue to their high fat content, sunflower seeds are calorie-dense. Though the exact nutritional values vary depending on how sunflower seeds are cooked and flavored, 1 ounce (28 grams, or roughly 1/4 cup) of shelled, dry-roasted sunflower seeds contains the following ( 1): Sunflower seeds are packed with protein, healthy fat, and fiber ( 1).