Is Chia Seeds Good for Diabetes?
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Shilpa Joshi
Shilpa Joshi is one of India’s leading dietitian and diabetes educator. At her clinic, she uses principles of Medical Nutrition Therapy (MNT) for preventive and therapeutic care of various health issues.
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When we think about boosting our health, chia seeds often come to mind. These versatile tiny seeds can enhance any dish, from gravies to salads. That’s why our Fitterfly Nutrition Coaches say, “Chia seeds har dish ko bana dete hain super healthy.”
Known for their numerous health benefits, chia seeds for diabetes are often recommended by health experts. But can they actually help in managing diabetes?
Let’s explore this in the blog.
What is the Nutritional Value of Chia Seeds?
Chia seeds are full of essential nutrients, containing omega-3 fatty acids, fiber, protein, calcium, antioxidants, and various micronutrients. According to IFCT, 2017, 100 grams of chia seeds contain:
What is the GI of Chia Seeds?
The glycemic index (GI) measures how quickly foods raise blood sugar levels. Chia seed for diabetes is particularly beneficial because it has a low GI, which makes it an excellent choice for people managing their blood sugar levels.
Chia seeds help avoid sudden spikes and drops by causing a gradual increase in blood sugar.
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What are the Benefits of Chia Seeds for People with Diabetes?
Chia seeds can help you manage diabetes by:
1. Slowing Down Digestion
Chia seeds are high in fiber, which aids in slowing down digestion. This leads to a gradual release of glucose into your bloodstream, effectively preventing sudden spikes in blood sugar levels.
2. Weight Management & Enhancing Sense of Satisfaction
Chia seeds expand when soaked in water/milk, forming a gel-like substance. This can help you feel fuller for longer, reducing the likelihood of overeating and helping in weight management, which is one of the most important factors in managing diabetes.
3. Stabilizing Blood Sugar Levels
Key studies and research have shown that chia seeds can help stabilize blood sugar levels after meals. Consuming chia seeds regularly can lead to better blood sugar control over time.
4. Heart Health
Chia seeds’ omega-3 fatty acids support cardiovascular health, which is crucial for people with diabetes, by lowering the risk of heart disease and improving overall heart function.
5. Anti-inflammatory Properties
Findings on chia seeds and diabetes indicate that chia seeds are rich in antioxidants that help reduce inflammation, a common problem for people with diabetes. By lowering inflammation, chia seeds can help manage diabetes symptoms and reduce complications.
What are the Ways to Incorporate Chia Seeds into Your Diet?
You can incorporate chia seeds in various ways in your daily diet. Here are a few recipes:
1. Chia Seed Raita
Add a tablespoon of soaked chia seeds to your regular kheere (cucumber) ka raita or pudine (mint) ka raita. This not only adds a nutritional punch but also gives a delightful texture to the raita.
2. Chia Seed Lassi
Blend chia seeds with your low-fat dahi/milk lassi for a refreshing and nutritious drink. Soak a tablespoon of chia seeds in water for about 30 minutes and then mix them into your lassi for added fiber and omega-3s.
3. Chia Seed Chutney
Add chia seeds to your favorite chutneys. Whether it’s coconut chutney, mint chutney, or tomato chutney, a spoonful of chia seeds can increase the fiber content and make it healthier.
What are the Potential Risks and Considerations of Consuming Chia Seeds?
While chia seeds are generally safe, there are a few considerations:
1. Digestive Issues
Due to their high fiber content, chia seeds may cause digestive issues if consumed in large quantities. Start with small amounts and increase gradually.
2. Medication Interactions
Chia seeds can affect blood sugar levels, so if you’re on diabetes medication, monitor your blood sugar closely and consult your doctor before making significant changes to your diet.
How We At Fitterfly Can Help You?
Chia seeds are packed with lots of nutrients, which makes them an excellent choice for diabetes management. They help stabilize blood sugar levels and support heart health.
We always recommend our program members include chia seeds in their diet in various ways, such as adding them to raita, lassi, and chutneys.
Our Diabetes Prime program provides personalized meal plans, fitness coaching, and mental wellness support to help you manage diabetes. Not only that, you will also experience easy-to-follow advice, group sessions, and a complete approach to diabetes care.
To experience this, all you need to do is call our program advisors on 08069450746, and they will help you to choose THE BEST diabetes management plan for you.
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This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
