A small handful of pumpkin or sunflower seeds may also be a practical portion.
The appropriate amount depends on:
- Total calorie needs
- Digestive tolerance
- Medical conditions
- Medication use
- Allergies
- The rest of the diet
Seeds Are Nutrient-Dense and Calorie-Dense
Seeds contain beneficial fats, but fat is energy-dense.
Large portions can add substantial calories, even when the food is nutritious.
For weight management, use seeds as a replacement for less nutritious toppings rather than simply adding unlimited amounts.
Choose Unsalted Varieties
Many packaged seeds are heavily salted.
Excess sodium can make blood-pressure management more difficult for some people.
Choose unsalted or lightly salted products and check the nutrition label.
Increase Fiber Gradually
Adding large amounts of chia, flax, or other fiber-rich seeds suddenly may cause:
- Bloating
- Gas
- Abdominal discomfort
- Constipation
- Loose stools
Start with a small portion and increase gradually while drinking enough fluids.
Possible Allergies
Seed allergies can occur.
Sesame is a recognized food allergen and may cause severe reactions in some people.
