Can I eat sunflower seeds on keto?

In this article, we are going to discuss and answer the question “Can I eat sunflower seeds on keto?”. I will provide nutritional information on sunflower seeds and their benefits. I will go deep into some of their chemical compositions. I will add some of the ways you can enjoy them in their different forms.

Can I eat sunflower seeds on keto?

Yes, you can eat sunflower seeds on keto. 46 grams of sunflower seeds contain 9.2 grams of carbs. Thanks to the low carbs in these sunflower seeds you can have them on keto. They are not only low in carbs, they have some benefits to them. They are antioxidants and anti-inflammatory agents. 

What is the nutritional information?

Sunflower seeds are packed with nutrients. Some of the nutrient compositions of sunflower seeds in 46 grams are 269 calories, protein 9.57 grams, total fat 23.7 grams, 9.2 grams of carbs, 3.96 grams of dietary fiber, sugar 1.2 grams, and 4.14 milligrams of sodium. 

What do sunflower seeds contain?

Sunflower seeds are packed with many things including:

What are the benefits of sunflower seeds?

Sunflower seeds are packed with many health benefits. The oleic oil in the sunflower oil has the following benefits:

  • Lower the bad cholesterol known as LDL and increase the good cholesterol, HDL.
  • Contains omega-9 fatty acids that lower triglyceride
  • Lower breast cancer risk 

What is the benefit of some of the chemical constituents of sunflower seeds?

Here I will show the benefits of some of the chemical components of the sunflower seeds. Based on this review.

Flavonoids 

These are components found in sunflower seeds that are very beneficial for the body in various aspects. They are antibacterial, antiviral, and anti-inflammatory. 

They also are good for those with allergies as it is antiallergic. It reduces the formation of blood clots and dilates the blood vessels. 

Tocopherols

It is a natural fat-soluble antioxidant vitamin like vitamin E. These are antioxidants that reduce the risk of cardiovascular diseases and some kinds of cancer.

What are the uses of sunflower seeds?

Sunflower seeds can be used in multiple ways. The seeds can be enjoyed as a snack on their own. You can add these seeds to your favorite salad. 

Just sprinkle them on top and enjoy. You will be adding the benefits they carry and I discussed them to your dishes. You can also have the oil form of the seeds. 

How can I enjoy sunflower seeds?

You can enjoy sunflower seeds in the following ways:

Eat them raw 

Sunflower seeds can be enjoyed as they are whether you are watching your favorite show or at the movies. You can pack them as well in your picnic basket. They make a great addition to your snack as well as flavor and nutrients.

Add them to salads

It can be added on top of any salad you prefer. You can add them to your favorite salad. It can be a Greek salad, cauliflower salad, or chicken salad. It adds fat content that is needed on a keto diet, as well as a unique taste to them.

Use sunflower flour

You can also use flour to make your food if you want to switch from almond or coconut taste. You can make your own sunflower flour, you can find a recipe here.

If you have a sweet tooth, you can check this sunflower flour keto chocolate chip cookie, it has 7 grams of net carbs per cookie. You can check the recipe here.

Sunflower oil 

Sunflower oil has no carbs in it. It has zero protein, fiber, and sugar. A tablespoon contains 120 calories. It is rich in Vitamin K and Vitamin E.  It is low in saturated fat, but high in polyunsaturated fatty acids. 

Which is protective and reduces cholesterol and triglycerides in the blood. The monounsaturated fatty acids reduce heart disease.

Conclusion 

In this article, we discussed and answered the question “Can I eat sunflower seeds on keto?”.  I provided nutritional information on sunflower seeds and their benefits. I went deep into some of their chemical compositions. I added some of the ways you can enjoy them in their different forms.

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622016/#CR74

A review of phytochemistry, metabolite changes, and medicinal uses of the common sunflower seed and sprouts (Helianthus annuus L.) – PMC (nih.gov)

Sunflower Flour Keto Chocolate Chip Cookies – ChocZero

https://www.webmd.com/cholesterol-management/guide/cholesterol-basics

Sunflower Oil: Is It Good for You? Pros and Cons, Nutrition Information, and More (webmd.com)

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.