Looking for an easy, simple snack that fills you up and benefits your weight loss journey?  

There’s a perfect little seed that packs a powerful nutritious punch, and assists your efforts to be healthy and lose weight  - it’s the small but mighty sunflower seed! 

You know those days when you just want something tasty to snack on between meals? Something that will satisfy your tastebuds and fill you up easily? 

If you’ve ever battled against reaching for a salty packet of potato chips or a sugar laden muffin, let me know in the comments below. We’ve all been there! 

But for anyone wishing to lose weight and upgrade their nutrition, the sunflower seed could be your new go-to healthy snack. 

They are nutrient-dense with a balanced amount of protein, healthy fats, fiber, plus vitamins and minerals.

The Potential Benefits of Sunflower Seeds for Weight Loss

So, how can sunflower seeds help with weight loss? Here are some potential benefits:

Rich in Fiber

A great source of dietary fiber, sunflower seeds are packed with both soluble and insoluble fiber. 

Fiber helps to slow down your digestion, which helps you feel full for longer and stops you reaching for more food. Fiber is also helpful in reducing inflammation, which is associated with obesity and many diseases.  

High in Protien

There’s a lot of talk lately about how powerful plant-based protein is, something a lot of people don’t actually realize. Protein consumed in this way is a great addition to your diet and weightloss plan. It takes more energy to digest protein than it does carbs or fat, which helps to speed up your metabolism and burns more calories! 

Great news, right?  

The good thing about consuming protein in sunflower seeds, is that it’s an easily digestible way of eating protein, beneficial to your health on all levels, helping to build and repair muscle tissue, and boost metabolism.

Healthy Fats Abound

Sunflower seeds are bursting with both monounsaturated and polyunsaturated fats which can improve cardiac health, reduce inflammation and help you lose weight by reducing cravings. Healthy fat fills you up in a way that is not damaging to your body. 

Curbs your Hunger Cravings

These special little seeds have a compound called sesquiterpene lactones. This compound is proven to create an anti-inflammatory effect on the body, also reducing hunger and increasing feelings of satisfaction and fullness.

Scientific Studies Show Sunflower Seeds Aid Weight Loss 

In 2014, a study was published in the Journal of Medician Food that showed the protein and fat in sunflower seeds made them much better at reducing cravings and helping you to feel full and fuelled for longer than processed snacks and even other healthier nuts like almonds. 

Another 2018 study published in the Journal of Nutrition and Metabolism showed that when mice were fed a diet supplemented with these special seeds, their body weights were lower and they had less percentage of body fat than those fed a control diet. This study attributed those results to that compound we talked about earlier -the sesquiterpene lactones. 

Adding Sunflower Seeds toyour Diet

Sunflower seeds can be munched straight from the bag (choose unsalted to keep your sodium content down), or added to salads, granola, oatmeal or even included in familiar recipes such as pesto (swapping out pine nuts and adding them instead). 

There’s so many ways to add sunflower seeds to your daily routine, you could even try making your own sunflower seed butter to spread on wholemeal toast - just blend up the seeds with some water and a pinch of salt! 

The Takeaway

Tasty, versatile and healthy - sunflower seeds should be on your next shopping list. Let us know how you like to enjoy eating your sunflower seeds! We’re always on the look out for new and inventive ways to keep healthy, happy and well-fuelled. 

Remember, weight loss should never feel like an uphill battle! It is possible to lose weight and feel great, without denying yourself and going hungry.