Introduction
Sunflower seeds are a popular snack that can be enjoyed in a variety of ways. They are a great source of healthy fats, protein, and fiber, and can be a great addition to your diet. However, like any food, there are potential side effects of eating sunflower seeds that you should be aware of. According to a dietitian, some of the potential side effects of eating sunflower seeds include digestive issues, increased risk of food allergies, increased risk of choking, and potential weight gain. Read on to learn more about these potential side effects and how to minimize them.
4 Side Effects of Eating Sunflower Seeds, Says Dietitian — Eat This Not That
Sunflower seeds are a popular snack, but they can have some side effects. According to dietitian, eating sunflower seeds can cause digestive issues, weight gain, and even an allergic reaction. Here are four side effects of eating sunflower seeds that you should be aware of.
1. Digestive Issues
Sunflower seeds are high in fiber, which can cause digestive issues such as bloating, gas, and constipation. If you are prone to digestive issues, it is best to limit your intake of sunflower seeds. If you do choose to eat them, make sure to drink plenty of water to help your body digest them.
2. Weight Gain
Sunflower seeds are high in calories and fat, which can lead to weight gain if eaten in excess. If you are trying to lose weight, it is best to limit your intake of sunflower seeds. If you do choose to eat them, make sure to do so in moderation.
3. Allergic Reaction
Some people may be allergic to sunflower seeds. Symptoms of an allergic reaction can include hives, itching, swelling, and difficulty breathing. If you experience any of these symptoms after eating sunflower seeds, seek medical attention immediately.
4. High Sodium Content
Sunflower seeds are often salted, which can lead to an increase in sodium intake. Too much sodium can lead to high blood pressure, which can increase your risk of heart disease and stroke. If you are trying to reduce your sodium intake, it is best to limit your intake of sunflower seeds.
Eating sunflower seeds can have some side effects, so it is important to be aware of them. If you experience any of the side effects mentioned above, it is best to limit your intake of sunflower seeds or avoid them altogether. Eating a balanced diet and exercising regularly can help you maintain a healthy weight and reduce your risk of developing health problems.
When you think of sunflower seeds, you might think of baseball games when players are eating sunflower seeds by the handful. You crack open the hard exterior and enjoy the small seed. You can also turn them into delicious snacks using other ingredients to make something filling and healthy. Or, you can just pop them in your mouth!
Although seeds are known to have some healing powers, it’s important you know which ones to grab off the shelves. Toby Amidor, MS, RD, CDN, FAND award-winning nutrition expert, and Wall Street Journal bestselling author of Diabetes Create Your Plate Meal Prep Cookbook breaks down the side effects of eating sunflower seeds. Read on, then be sure to check out more with Side Effects of Eating Pumpkin Seeds, Say Dietitians.
According to Amidor, sunflower seeds provide both monounsaturated and polyunsaturated fats. Per one ounce of sunflower seeds, you’ll find about three grams and nine grams of each.
Having a healthy dose of mono- and polyunsaturated fats in your diet may help lower inflammation. “Unsaturated fats have been shown to help decrease inflammation,” says Amidor.
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“Choosing salted sunflower seeds can certainly send your daily recommended amount of sodium through the roof,” says Amidor.
The 2020-2025 Dietary Guidelines for Americans recommend choosing nuts and seeds that have no sodium.
An example Amidor provides is with one serving of David’s Original Sunflower Seeds. These seeds contain 123% of your daily recommended amount or 2,820 milligrams of sodium.
“The recommended daily maximum per the 2020-2025 dietary guidelines is 2,300! If you choose to have sunflower seeds opt for no added salt varieties,” suggests Amidor.
“A study published in the journal Circulation found that participants who ate more seeds, including sunflower seeds, were associated with a lower risk for cardiovascular disease (CVD) and CVD risk factors including high cholesterol,” explains Amidor.
Similarly, sunflower seeds can help lower blood pressure. If your blood pressure is too high, it can damage the blood vessels that supply blood to the heart. This may potentially cause a heart attack or heart failure if worked too hard.
According to the Cureus Journal of Medical Science, sunflower seeds contain chlorogenic acid, which studies have shown to lower blood sugar. Other studies have also suggested that sunflower seeds provided better glycemic control, meaning these seeds have anti-diabetic properties.
“A study published in the Journal of Chemical and Pharmaceutical Research looked at the effects of sunflower seed consumption on blood sugar levels in people with diabetes,” explains Amidor.
Therefore, this study suggested that those taking sunflower seeds showed a positive and faster decrease in their fasting blood sugar levels compared to those who were in the control group.
Kayla Garritano