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Sunflower seed
CARBS
15 g
PROTEINS
20 g
FATS
51 g
Quantity: 100 g
Glycemic Index: Low
Glycemic Load: Low
Fiber: 9 g
Key Nutrients: Vitamin E, magnesium, selenium
Health Impact: Due to their high fat and protein content, sunflower seeds have a minimal impact on blood sugar and a slow digestion time, which helps in maintaining stable glucose levels.
💉 Suggested Bolus
If using insulin, a standard bolus is generally sufficient due to the low carbohydrate content.
🍽️ Best Paired With (Veg)
- Avocado salad – High in healthy fats and fiber, enhancing satiety and further stabilizing blood sugar levels.
- Grilled tofu – Provides a high-protein addition that complements the nutrient profile of sunflower seeds.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein source that helps balance the meal and maintain glycemic control.
- Baked salmon – Rich in omega-3 fatty acids, supporting cardiovascular health alongside the benefits of sunflower seeds.
🥄 Smart Substitutes
- Pumpkin seeds – Similar in nutrient profile but higher in iron and magnesium.
- Almonds – Lower in carbs and higher in Vitamin E and magnesium.
- Walnuts – Rich in omega-3 fatty acids which can help improve heart health.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to low carbohydrate content.
- 30–60 min: Stable blood sugar levels as sunflower seeds are digested slowly, providing sustained energy.
- 2–3 hr: Continued stable blood sugar due to the high fiber and healthy fat content.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation and pair with a source of protein or healthy fats to further stabilize blood sugar levels.
🤔 FAQs about Sunflower seed
How many sunflower seeds can I eat without affecting my blood sugar?
Portion control is key; a small handful (about 1 ounce) is typically a good serving size that shouldn't significantly impact blood sugar levels.
Can sunflower seeds be a part of every meal?
Yes, they can be a versatile addition to meals, but it's important to balance with other nutrients and monitor overall caloric intake.
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