What are the drawbacks of eating too many plain roasted sunflower seeds?

Eating too many plain sunflower seeds can lead to excessive calorie intake, causing obesity, increased gastrointestinal burden, damage to oral mucosa, elevated blood lipids, and impaired blood glucose stability. Due to their high-fat, high-calorie nature, consumption should be controlled. If severe abdominal pain, vomiting, or significant increases in blood lipids or glucose occur after overconsumption, prompt medical attention is recommended.

1. Calorie excess leading to obesity: Plain sunflower seeds are rich in fat and calories—about 550 kcal per 100 grams. Excessive consumption easily leads to calorie accumulation, which may result in weight gain over time, particularly posing higher risks for individuals with slower metabolism.

2. Increased gastrointestinal burden: Sunflower seeds are high in dietary fiber and fat. Overconsumption can slow gastrointestinal motility, leading to bloating, abdominal pain, and constipation. Individuals with weak spleen and stomach function may also experience indigestion or diarrhea.

3. Damage to oral mucosa: Long-term, excessive shelling and eating of sunflower seeds causes repeated friction against the oral mucosa and tongue, potentially leading to mucosal congestion, swelling, ulcers, and even angular cheilitis, affecting normal eating and speaking.

4. Elevated blood lipids: Sunflower seeds contain relatively high levels of both saturated and unsaturated fatty acids. Overeating can raise blood triglyceride and cholesterol levels, increasing the risk of cardiovascular diseases.

5. Impaired blood glucose stability: Although plain, sunflower seeds still contain a certain amount of carbohydrates. Excessive intake can cause a gradual rise in blood glucose levels. Diabetic patients, in particular, should strictly control their intake to avoid blood sugar fluctuations.

To consume plain sunflower seeds safely, limit each serving to within 20–30 grams, avoid prolonged continuous snacking, and rinse your mouth afterward to maintain oral hygiene. Drink plenty of plain water or light tea to support metabolism, maintain a balanced diet, and reduce intake of other high-fat foods.