Sunflower seeds for Diabetes

Sunflower seeds and diabetes

Sunflower reminds us of beautiful summers.  Its radiant color gives us the feeling of happiness and positivity.  It has got its scientific name Helianthus from two Greek words "helios" which means sun, and "Anthus" which means flower. 

Sunflower also symbolizes positivity and strength to admiration and loyalty. Chinese people consider sunflowers as lucky which give lasting happiness and so they are often given at the start of new things and graduations.

Sunflowers are definitely the most popular summer blooms but did you know that sunflower seeds also do have a lot of importance?


Let us first see what are the nutrition facts about sunflower seeds:

Sunflower seeds are obtained from the big flower heads of the plant. The edible seed variety has a nutty and mild flavor.

1 ounce or 1/4 cup or 30 grams sunflower seeds contain:




Total fat, which includes

14 grams

Saturated fat

1.5 grams

Polyunsaturated fat

9.2 grams

Monounsaturated fat

2.7 grams


5.5 grams


6.5 grams


3 grams

Vitamin E

37% of the RDI


10% of the RDI

Vitamin B6

11% of the RDI


17% of the RDI

Pantothenic acid

20% of the RDI


6% of the RDI


9% of the RDI


10% of the RDI


26% of the RDI


30% of the RDI


32% of the RDI


Benefits of Sunflower Seeds (Helianthus annuus):

  • Sunflower seeds are a rich source of several nutrients which help prevent chronic diseases. 

  • Those nutrients are selenium, beneficial plant compounds (phenolics and flavonoids), and vitamin E.

  • The magnesium, protein, linoleic fatty acids and plant compounds present in sunflower seeds do play a big role in lowering blood pressure, cholesterol, and blood sugar.

  • Consumption of sunflower seeds helps in reducing the risk of inflammation, heart disease, and type 2 diabetes.

How to consume sunflower seeds?

Sunflower seeds which are unshelled is a popular snack but shelled varieties can be eaten straight away or added to various foods such as salads, trail mix,
and baked foods


Sunflower seeds can be eaten in various ways like -

  • Add to trail mix.
  • Add in homemade granola bars
  • Have with a green leafy salad.
  • Add to cereal.
  • Add to fruits.
  • Sprinkled over fried/saute vegetables


Important Note about sunflower seeds-

Sunflower seeds contain a good amount of fat and so are prone to becoming rancid.  Hence one should store them in an airtight container.

To summarize, sunflower seeds are a great crunchy and nutty snack which are packed with plant compounds and various nutrients. These nutrients largely help one fight type 2 diabetes, heart disease, and inflammation.

Diabetics, do think of adding sunflower seeds to your diet. Was this blog useful? Then why not share it

Do read another interesting blog on pumpkin seeds

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