can you eat sunflower seeds on a keto diet Sunflower seeds nutrition and net carbs: is it keto-friendly?

Sunflower seeds have become increasingly popular among health enthusiasts due to their rich nutritional profile. These tiny seeds, which are commonly known as “superfood” for their many health benefits, are a great addition to any diet. But if you are following a keto diet, you might wonder if sunflower seeds are keto-friendly. In this post, we will go over the nutritional composition of sunflower seeds and their role in the ketogenic diet. Nutritional Composition of Sunflower Seeds Sunflower seeds are highly nutritious as they contain a plethora of vitamins and minerals. A 100-gram serving of sunflower seeds provides the following nutrients: - Calories: 584 - Protein: 20 grams - Fat: 50 grams - Carbohydrates: 20 grams - Fiber: 8.6 grams - Sugar: 2.6 grams Sunflower seeds are also an excellent source of micronutrients such as iron, magnesium, phosphorus, and vitamin E. Are Sunflower Seeds Keto-Friendly? Sunflower seeds are an excellent addition to the ketogenic diet as they are low in carbohydrates and high in healthy fats. A 100-gram serving of sunflower seeds contains only 11 grams of net carbs, making it a perfect snack for keto dieters. In addition to being low in carbs, sunflower seeds are also a great source of healthy fats that help keep you full for an extended period. The fats in sunflower seeds are primarily unsaturated, which promotes healthy heart function. How to Incorporate Sunflower Seeds into Your Keto Diet There are many ways to incorporate sunflower seeds into your keto diet. You can eat them as a snack, add them to your salads or use them as a substitute for breadcrumbs in keto-friendly recipes. Here’s a recipe to get you started: Keto-Friendly Sunflower Seed Crusted Chicken Ingredients: - 2 boneless chicken breasts - 1/2 cup of ground sunflower seeds - 1/4 cup of grated Parmesan cheese - 1 tsp of dried basil - Salt and pepper to taste - 2 tbsp of avocado oil Directions: 1. Preheat the oven to 375°F. 2. Mix the ground sunflower seeds, Parmesan cheese, dried basil, salt, and pepper in a bowl. 3. Cut each chicken breast in half and coat each piece in the sunflower seed mixture. 4. Heat the avocado oil in a skillet over medium heat and cook the chicken for 2-3 minutes on each side or until browned. 5. Transfer the chicken to a baking sheet and bake for 10-15 minutes, or until cooked through. Conclusion Sunflower seeds are an excellent addition to the ketogenic diet as they are low in carbs and high in healthy fats. They are also rich in vitamins and minerals, making them a perfect snack for people following a keto diet. Incorporating sunflower seeds into your meals is easy and delicious. Whether you snack on them alone or use them in your keto-friendly recipes, you’ll be doing your body a favor by adding these nutrient-dense seeds into your diet.

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