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https://www.bluecircle.foundation/food/sunflower-seeds
Sunflower seeds
CARBS
20 g
PROTEINS
21 g
FATS
51 g
Sunflower seeds are a low-carbohydrate, nutrient-dense food suitable for managing diabetes.
Quantity: 100 g
Glycemic Index: Low
Glycemic Load: Low
Fiber: 9 g
Key Nutrients: Vitamin E, Magnesium, Selenium
Health Impact: The low carbohydrate content and high fiber in sunflower seeds help minimize blood glucose spikes.
💉 Suggested Bolus
No specific bolus technique needed due to low glycemic impact.
🍽️ Best Paired With (Veg)
- Avocado salad – Healthy fats in avocado can enhance satiety and further stabilize blood sugar levels.
- Cheese omelette – High in protein, helping to balance macronutrient intake and manage blood sugar.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Lean protein source that helps maintain muscle mass and stabilize blood sugar.
- Salmon – Rich in omega-3 fatty acids, beneficial for heart health and blood sugar control.
🥄 Smart Substitutes
- Pumpkin seeds – Similar in nutrient profile but higher in magnesium, which can help with insulin regulation.
- Almonds – Lower in carbs and higher in Vitamin E, beneficial for heart health.
- Walnuts – Rich in omega-3 fatty acids which can improve cardiovascular 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 due to their fat and protein content.
- 2–3 hr: Continued stable blood sugar; the fiber in sunflower seeds helps to prevent spikes.
“Many in the low-carb community find that incorporating seeds like sunflower seeds into their diet helps manage hunger without causing blood sugar spikes, making them a popular snack choice.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation as part of a balanced diet.
🤔 FAQs about Sunflower seeds
How many sunflower seeds can I eat without affecting my blood sugar?
Portion control is key; a small handful (about 1 ounce) is typically safe and should not significantly impact blood sugar levels.
Can sunflower seeds be a meal replacement?
While nutritious, sunflower seeds should complement a balanced meal rather than replace it, to ensure adequate nutrient intake.
