Sunflower seeds — pipas in Spain — are a fixture at football matches, on park benches and on summer evenings. They are cheap, tasty and, as anyone who has opened a bag knows, very hard to stop eating. Nutritionists say there are good reasons for that.
A small reward, over and over
Cracking each shell and getting to the seed works as a small, immediate reward. Because each seed takes a few seconds to open, the reward is repeated again and again, reinforcing the habit and making it easy to keep reaching for the next one.
Salt and fat
Most seeds sold in Spain are roasted and salted. The combination of salt and the seeds’ natural fats makes them particularly appetising, and because each seed is so small, it takes a long time to feel full.
Busy hands
The repetitive movement of shelling also keeps the hands occupied, which many people find relaxing while watching a match or chatting. For some, it is as much a ritual as a snack.
Tryptophan
Sunflower seeds contain tryptophan, an amino acid the body uses to make serotonin, a chemical involved in mood. Its effect from a handful of seeds is small, though, and the habit has more to do with the reward of shelling and the taste.
What they offer nutritionally
Sunflower seeds are a nutritious food in moderation:
- healthy fats: mostly polyunsaturated, which can help reduce LDL (“bad”) cholesterol when they replace saturated fats;
- protein: around a quarter of their weight;
- fibre, along with minerals such as magnesium, phosphorus and zinc;
- vitamin E, an antioxidant.
A handful of around 35 g in the shell gives about 25 g of seeds and roughly 100 calories — but it is easy to eat several times that amount without noticing.
Enjoying them sensibly
- Portion them out into a small bowl rather than eating from a large bag.
- Choose unsalted or lightly salted versions; salted seeds can contain a lot of sodium.
- Don’t spit the shells on the ground — in parks and stadiums they are a common source of litter.
Sunflower seeds can be a perfectly good snack. The trick is to decide how many you are going to eat before you start.
