Chia Seeds For High Blood Sugar Control: Can chia seeds really help lower your blood sugar? Discover how this tiny superfood may support glucose control, improve digestion, and benefit overall metabolic health.
Chia seeds may be small in the world of superfoods, but don’t underestimate just how powerful they are. These small black and white seeds are a nutritional powerhouse. Once a staple of the ancient Aztec warriors’ diet for strength and endurance, these lovely little chia seeds are making a comeback in the modern-day kitchen. But beyond puddings and smoothies, emerging research indicates that chia seeds may have a role.
Can Chia Seeds Lower Blood Sugar Levels?
Chia seeds are rich in soluble fibre, these seeds slow down the digestion process and prevent the sudden increase in blood sugar levels. When these seeds are soaked in water, they form a gel-like substance that helps in slowing down the release into the bloodstream. This helps us to regulate blood sugar levels and boost digestive health.
Research which has investigated this advantage:
Diabetes Care 2007 research revealed that individuals with type 2 diabetes who ate around 37 grams of chia seeds a day had lower blood pressure and maintained their blood glucose level.
British Journal of Nutrition research discovered that including chia seeds in to high-carbohydrate diet, such as white bread, reduces the increase in blood glucose after a meal.
Chia seeds give you a low glycemic load and the ability to slow carbohydrate digestion, which is why chia seeds are now a part of most diabetic diets.
Besides regulating blood sugar, chia seeds also contain omega-3 fatty acids, plant protein, antioxidants, and essential minerals like calcium and magnesium, that’s how it makes them heart-friendly and makes them fit for every diet.
How to Eat Chia Seeds for Maximum Health Benefits 10 Easy Ways
Want to get the most out of the benefits of these tiny seeds? Here are 10 smart and tasty ways to add chia seeds to your diet:
Chia Pudding
Put 3 tablespoons of chia seeds in 1 cup of almond or oat milk. Keep it overnight and top it up with some fresh fruits for a fibre-rich diet in the morning.
Add to Smoothies
Add 1 2 tablespoons of chia seeds to your smoothie. Keep it aside for 10 minutes so it can get thick and enhance its taste of.
Stir into Oatmeal
Make your oats more interesting by adding chia seeds. As it enhances its texture and you don’t feel hungry all day long.
Chia Water
Mix 1 tablespoon of chia seeds in a glass of water with lemon or honey. Let it rest for 15 minutes, and then drink it. You will get natural energy and hydration.
Top Your Yoghurt
Sprinkle raw chia seeds over Greek yoghurt as it will give you a crunch and will balance you blood sugar level.
Use as an Egg Substitute
Mix 1 tablespoon of chia with 3 tablespoons of water so that you can replace one egg perfect for vegans.
Thicken Soups or Gravies
Add chia seeds almost at the end of the cooking to thicken without any cornstarch
DIY Chia Jam
Blend fresh berries with 1 tablespoon of chia seeds and let them sit. And it will give you a sugar-free jam that is naturally sweet and also healthy.
Mix into Nut Butter
Mix into peanut or almond butter and spread it on multi-grain bread.
Make Energy Bites
Make yourself a healthy bite with the combination of oats, nuts, honey and chia seeds and roll them in nuts for better taste.
Chia seeds are simple yet powerful that boosting your digestion and helping you to manage your blood sugar levels naturally. Whether you are fighting diabetes or focusing on better energy and metabolism, these can be your healthy companions. Soak them, blend them, sprinkle them – but whatever you do, don’t underestimate them.
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