If you are wondering whether or not you can eat sunflower seeds while you are intermittent fasting, then you’re in luck. Today we will be exploring the subject of eating sunflower seeds during intermittent fasting.
But if you are trying to see if you can eat sunflower seeds during your eating or feeding window, then the answer is a resounding yes.
Let’s go on to see exactly why this is true.
Why Should You Incorporate Sunflower Seeds Into Your Diet While Intermittent Fasting?
Sunflower seeds pack a great deal of nutrition. This makes them an excellent choice to add to your eating plan.
But they also serve a purpose more relevant to intermittent fasting: fats help to keep you full, sated, for longer periods of time.
This means that if you incorporate sunflower seeds into your diet during the eating or feeding window, you will stay full longer and will not be so hungry during the fasting period.
This, in turn, lessens the chance of your being tempted to break your fast.
What Are Some of the Health Benefits of Sunflower Seeds?
Sunflower seeds, as we mentioned earlier, are chock full of healthy fats, which will help to keep you sated a bit longer and reduce the risk of your breaking your fast during the fasting period.
So what exactly do sunflower seeds contain?
One ounce of dry roasted, shelled sunflower seeds contains the following in terms of its nutritional value:
|Total fat, which includes:||14 grams|
|Polyunsaturated fat||9.2 grams|
|Saturated fat||1.5 grams|
|Monounsaturated fat||2.7 grams|
|Niacin||10% of the Reference Daily Intake (RDI)|
|Vitamin E||37% of the Reference Daily Intake (RDI)|
|Vitamin B6||11% of the Reference Daily Intake (RDI)|
|Pantothenic acid||20% of the Reference Daily Intake (RDI)|
|Folate||17% of the Reference Daily Intake (RDI)|
|Iron||6% of the Reference Daily Intake (RDI)|
|Zinc||10% of the Reference Daily Intake (RDI)|
|Magnesium||9% of the Reference Daily Intake (RDI)|
|Copper||26% of the Reference Daily Intake (RDI)|
|Selenium||32% of the Reference Daily Intake (RDI)|
|Manganese||30% of the Reference Daily Intake (RDI)|
As you can see from the above list, sunflower seeds are particularly high in selenium as well as in Vitamin E.
These nutrients are antioxidants which function to safeguard the cells in your body from damage caused by free radicals, which play a role in many diseases.
In short, sunflower seeds have a ton of benefits, and you would be wise to eat them during your eating window as you are intermittently fasting.
Plus, as we said before, they will also serve to keep you full for a longer period of time, so you won’t be as hungry when you are in your fasting period!
But remember that sunflower seeds are relatively high in calories and may be high in sodium as well, so it is best not to eat too much more than 1 ounce (1 serving) of sunflower seeds per day.
If you stick to this, you will be well on your way to experiencing the benefits of both intermittent fasting and sunflower seeds!
What Happens If You Eat Too Many Sunflower Seeds?
Due to their relatively high caloric content and their sodium content (especially coating the shells), eating too many sunflower seeds can lead to the ingestion of too many calories and thus unnecessary weight gain.
Sunflower seeds also contain relatively high levels of cadmium, which may cause harm to one’s kidneys if exposed to excess amounts over a lengthy period of time.
To limit your exposure to cadmium, try to limit your intake of sunflower seeds to approximately one ounce per day (thirty grams).
Can Sunflower Seeds Upset Your Stomach?
In general, sunflower seeds will not upset your stomach.
In fact, they are rich in potassium, which can help to get rid of a bloated stomach.
If you find that sunflower seeds irritate your stomach or your digestive tract, you should consider not eating them.
If they do not, then it is likely safe to continue eating them as you please.
Can You Eat Raw Sunflower Seeds?
They are even non-toxic for cats, dogs, and horses.
The raw version of the sunflower seeds is typically the least processed kind. So if you like the taste of raw sunflower seeds, then go for it!
What Can You Eat During The Fasting Period Of Intermittent Fasting?
No solid food should be eaten during the fasting period of intermittent fasting (not even sunflower seeds).
Only beverages with zero calories, such as water and coffee, may be ingested during the fasting period of intermittent fasting.
I’m Chris Watson & the Founder of EatForLonger.com. I’m a food and wellbeing enthusiast researching and sharing foodstuffs and simple food-based concepts, such as fasting and clean eating.
I hope it inspires you to make tiny changes to what you eat and when you eat while optimizing your healthspan and all-around well-being.
Read more About Me here.