Looking for foods to help you lose weight? Are you eating vegetarian or vegan? If you want to know more about healthy seeds for weight loss (including hulled hemp seeds and lotus seeds!), take a look at this list.
Small yet powerful, seeds offer a filling combo of protein, fiber, and healthy fats. Stock up on these tasty varieties, store them to maximize freshness, and enjoy often! These super seeds for weight loss are nourishing and delicious.
Also known as pepitas, these in-season, chewy green seeds have a lightly sweet, nutty taste. Per Tablespoon, they offer about 14 percent of your daily phosphorus need—this mineral works with calcium to build strong bones and teeth. You also get 5 percent of your daily protein need and 4 percent of your daily iron. Buy roasted pumpkin seeds or lightly salted ones.
Here's how: In a pot, bring 3 cups broth, 2 cups pumpkin purée, ½ cup chopped onion, and 1 clove minced garlic to a boil; reduce heat to low and simmer, 30 minutes. Purée with an immersion blender; simmer, 30 minutes. Top with roasted pumpkin seeds; serve. See 40-plus kitchen gadgets for healthy eating.
Sesame seeds have a rich, nutty taste and delicate crunch, and come in brown (unhulled), black, white, and red hues. Per Tablespoon, hulled hemp seeds contain almost 4 grams of heart-healthy mono- and polyunsaturated fats and only a little saturated fat. And the seeds provide several key minerals, including potassium. Give brown sesame seeds or black sesame seeds a try.
The seeds are especially good as a finishing touch in stir-fries or as a crunchy coating for mushrooms, tofu, or chicken. You can use sesame seeds to make sesame-mushroom bites, too!
It's really easy: In a pan over medium heat, sauté mushroom slices in a thin layer of broth until liquid is mostly absorbed. Dip mushrooms in egg, then coat with a mixture of sesame seeds, bread crumbs, garlic powder, and Italian seasoning. Bake at 425° on a greased cookie sheet, flipping once, until cooked through, 6–9 minutes. Serve with honey mustard. Get a list of the best healthy foods to eat every day.
Sometimes called hemp hearts, these cream-colored seeds have a subtle crunch and nutty taste, and they contain all nine of the essential amino acids we need to build muscle. Hemp seeds provide 3 grams protein per Tablespoon, as well as soluble and insoluble fiber to keep your digestive system humming. Purchase plain hemp seeds or chipotle-flavored ones!
Also add 'em to a hemp-banana-blueberry smoothie: Blend hemp seeds with plain kefir, frozen banana, frozen blueberries, almond butter, and cinnamon. See six high-protein breakfasts that dietitians love.
These may very well be the new "it" seed! Dried lotus seeds are growing in popularity, and for good reason: An ounce provides about 10 percent of your daily protein need, plus 8 percent of your daily potassium.
How to prep seeds
Wondering how to prep and store? Use these tips to get the best taste from seeds. FYI that seeds can be a great help with plant-based weight loss!
Choose it: When shopping for seeds for weight loss or pretty much any reason, you may want to hit the bulk section if you need only a small quantity. After all, seeds go rancid quickly due to their oils. For larger quantities, pre-packaged tends to be a better deal. See the ways dietitians save money on groceries.
Store it: Cold temperatures help keep seeds fresh longer. Store in a sealed bag in the fridge for up to six months or in the freezer for up to a year.
Roast it: Roast seeds to improve flavor: Preheat oven to 350°. Place seeds on rimmed cookie sheet in a single layer and bake until golden, stirring occasionally, 5–10 minutes.
A version of this article originally appeared on YogaJournal.com.
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