By Kim Mendel, RD CDN
Are you looking for a fast, easy, inexpensive way to help control hunger, maintain a healthy weight, and control your blood sugar? Try sunflower seeds, a healthy protein source for a snack or with a meal.
These little seeds are a good source of plant-based protein, iron, calcium and potassium. They are low in saturated fat (the animal kind that can clog arteries), low in carbs, and can be found in low-salt or no-salt-added versions. They can be eaten alone, or added to foods such as salads, stews, oatmeal, cereals, smoothies, yogurt and even ice cream……the ideas are endless. They help to get you to that next meal, and keep you feeling fuller longer, due to the fat, fiber and protein in them. Feeling fuller longer can help you from over-eating at the next meal, or grabbing a high sugar, fat, or high calorie snack between meals.
Portion control is important with these little seeds, so use a measuring cup or a tablespoon measure when adding them to foods. Individual portion sizes can be placed in baggies or small containers so that you don’t overeat. The challenge is to try and avoid eating these delicious seeds straight from the package!
One-quarter cup of sunflower seeds (out of the shell) contains 186 calories and 6 grams of protein. These little gems can add to your day’s worth of calories quickly, so add them in small amounts to your foods for a source of plant based protein and healthy fat. In this way you avoid bulking up your foods and packing on those pounds. For those who may need to maintain or gain weight, sunflower seeds are nutrient-dense and can be added to your foods or eaten alone as a snack for healthy weight gain.
Look for roasted sunflower seeds that are unsalted as they have a rich and nuttier flavor (and you won’t miss the salt).
Kim Mendel is a Registered Dietician and Diabetes Educator with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program. She can be reached at km432@cornell.edu