Dried Sunflower Seed Kernels (100 G)

Choose unsweetened, dry-roasted sunflower seed kernels with no added sugar, honey, or sweet coatings.

Keep the serving to about 1 ounce (28 g) and avoid repeatedly snacking from a large bag.

Eat the kernels alongside a protein-rich food such as plain Greek yogurt, eggs, tofu, or cheese to slow glucose absorption.

Pair them with high-fiber vegetables such as cucumber, celery, bell pepper, broccoli, or leafy greens rather than crackers or sweet fruit.

Avoid combining sunflower kernels with refined carbohydrates, including white bread, chips, pretzels, or sugary drinks.

If you use them in meals, add a measured portion to a balanced salad or vegetable-based dish and monitor your personal glucose response.