Is Flaxseed (Alsi) Good for Diabetes?
Each article on the fitterfly website is a labor of love, reviewed by a team of certified medical experts specializing in various fields like Diabetology, Nutrition, Physiotherapy, Psychology.
They carefully examine all references and facts to provide up-to-date and reliable information, aiming to break myths and empower you in your health journey.
Meet Our Reviewing Team
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.
Read more
When it comes to managing diabetes, dietary choices play a crucial role in keeping blood sugar levels in check. One such dietary powerhouse that has gained attention for its potential benefits is flaxseed. But is flaxseed really good for people with diabetes? Let’s explore this seed’s health benefits and how it can support those managing diabetes.
What Are Flaxseeds?
Flaxseeds, known for their impressive health benefits, are small, nutrient-dense seeds from the flax plant. In India, they are commonly known as Alsi, Jawas, Avisa Gin̄jalu, and Agase Beeja. They are often praised for their high content of healthy fats, fiber, and essential nutrients, which make them a popular addition to various health-conscious diets.
What is the Nutritional Value of Flaxseeds (Alsi)?
Flaxseeds are packed with nutrients, offering a healthy dose of fiber, omega-3 fatty acids, and protein. According to Indian Food Composition Tables (IFCT, 2017), 100 grams of flaxseeds contain:
| Nutrient | Nutritional Value* (per 100g) |
| Energy | 444 kcal |
| Carbohydrate | 11 gm |
| Protein | 19 gm |
| Total Fat | 36 gm |
| Calcium | 257 mg |
| Total Fiber | 26 gm |
| Omega 3 | 13 gm |
| Minerals | 2 gm |
| Natural Sugar | 600 mg |
|
*as per IFCT, 2017 |
|
The high fiber and healthy fat content make flaxseeds a great addition to a diabetes-friendly diet.
What is the Glycemic Index of Flaxseed?
Flaxseeds have a low glycemic index (GI), meaning they cause a minimal rise in blood sugar levels. This is crucial for people with diabetes who need to manage their blood sugar spikes effectively. The high fiber content in flaxseeds slows down digestion, leading to a slower release of glucose into the blood.
What is the Difference Between Flaxseeds and Flaxseed Oil?
Flaxseeds (alsi) and flaxseed oil (alsi ka tel) both come from the same plant but have some differences. Flaxseeds are whole seeds that can be eaten as they are or ground up. They are high in fiber, omega-3 fatty acids (alpha linolic acid – ALA), and lignans, which help with digestion and keeping blood sugar levels steady, which is important for people with diabetes.
Flaxseed oil, on the other hand, is the oil extracted from the seeds. It’s a rich source of omega-3s but doesn’t have the fiber or lignans that whole flaxseeds provide. The oil is best used in cold dishes like salads or smoothies because it loses its benefits when heated.
In short, flaxseeds, when eaten as seeds, give more overall nutrition, including fiber, while flaxseed oil is a quick way to get omega-3s. Both are good for heart health and managing blood sugar.
To know your chances of Diabetes reversal, take the Diabetes Reversal TestDiabetes Reversal
Calculator
What are the Benefits of Flaxseeds for Diabetes?
Flaxseeds can be particularly beneficial for people with diabetes due to several factors:
- Improved Blood Sugar Control: The fiber in flaxseeds helps reduce blood sugar spikes after meals.
- Heart Health Support: Flaxseeds contain omega-3 fatty acids that contribute to heart health by reducing inflammation. This is vital for people with diabetes who are at a higher risk of cardiovascular issues.
- Weight Management: The high fiber content promotes satiety, helping people feel fuller for longer and potentially aiding in weight management, an important factor in managing diabetes.
- Reduced Insulin Resistance: Some studies suggest that flaxseeds may help improve insulin sensitivity, which is critical for people with type 2 diabetes.
Is Flaxseed Good for Diabetes?
Yes, flaxseeds are very good for people with diabetes. Their combination of low glycemic index, high fiber, and omega-3 fatty acids makes them an excellent choice for maintaining stable blood sugar levels.
Adding flaxseeds to your diet can offer numerous health benefits, particularly for those managing diabetes.
What are the Potential Side Effects of Flaxseed?
While flaxseeds are generally safe, overconsumption can lead to digestive issues like bloating or gas due to their high fiber content. It’s recommended to start with small amounts and gradually increase your intake while drinking plenty of water.
| NOTE: Because of its omega-3 content, people on blood-thinning medications should check with their doctor before consuming large amounts of flaxseed oil.
Taking both without guidance might raise the risk of excessive bleeding or other complications. Consulting a doctor ensures safe usage. |
What are the Different Ways to Consume Flaxseeds for Diabetes?
While there are various ways to add flaxseeds to your diet, remember you should not add more than one tablespoon (15-20 gm). This quantity ensures you get the right balance of fiber, healthy fats, and nutrients without causing any digestive issues as mentioned above.
Here are some ways to enjoy flaxseeds in your meals:
- Add ground flaxseeds to yoghurt/curd or oatmeal.
- Sprinkle flaxseeds over salads or soups for added texture.
- Mix flaxseed powder into the dough to make chapatis.
- Use flaxseed oil in salad dressings or sprinkle over cooked vegetables.
- Make it into chutney with garlic and spices.
| NOTE: Consuming more may lead to digestive discomfort and interfere with nutrient absorption. So, keeping it to this amount helps you enjoy all the benefits without any drawbacks. |
Other Tips and Methods to Use Flaxseeds
- Ground flaxseeds are more effective than whole seeds because they are easier for the body to digest and absorb.
- Store flaxseeds in an airtight container in the fridge to preserve their freshness and prevent the oils from becoming rancid.
- To maximize flaxseeds’ benefits for diabetes management, try consuming them in combination with a balanced diet focusing on whole grains, fruits, and vegetables.
Fitterfly – Top 20 Fruits for Diabetes
How We At Fitterfly Can Help You?
At Fitterfly, our expert team is here to help you effectively manage your diabetes with tailored support. Our Nutrition Coach plays a key role in recommending healthy additions to your diet, including flaxseeds. These tiny seeds, rich in fiber and omega-3 fatty acids, are excellent for keeping blood sugar levels stable.
Our Nutrition Coach often suggests incorporating ground flaxseeds into your meals to help reduce blood sugar spikes and improve heart health, which is especially important for managing diabetes.
Along with personalized dietary advice, you’ll have the guidance of our Success Coach, who will keep you motivated and on track, and our Fitness Coach, who will develop a workout plan to complement your nutrition strategy. Together, this holistic approach ensures that you’re supported in every aspect of managing your diabetes.
If you’re ready to take control of your health, call us at 08069450746 and start your journey to better diabetes management today!
REVERSED Diabetes in 3 months
5.7%
Happy members
EMI
Guarantee
4.8/5
Diabetes Prime Program
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
What are the risks of overconsumption of flaxseeds for people with diabetes?
Overconsumption can lead to digestive discomforts, such as bloating or gas, due to the high fiber content. It's best to consume flaxseeds in moderation and drink plenty of water.
Is it safe to drink flaxseed water every day?
Yes, flaxseed water can be safe daily and may help manage blood sugar. Start with small amounts to avoid digestive discomfort due to fiber, and consult your doctor if you’re on medications.
Does flaxseed raise blood sugar?
No, flaxseed does not raise blood sugar levels due to its low glycemic index and high fiber content.
What are the best seeds for diabetes?
Other than flaxseeds, chia seeds, pumpkin seeds, and sunflower seeds are great for diabetes management due to their nutrient profiles and low glycemic index.
Can you take flaxseed oil if you have diabetes?
Yes, flaxseed oil can be beneficial for people with diabetes as it provides omega-3 fatty acids, which support heart health. However, it lacks fiber, so whole flaxseeds may offer more comprehensive benefits.
Does flaxseed fight diabetes?
While flaxseed doesn’t cure diabetes, it can support blood sugar management and improve insulin sensitivity, making it a helpful addition to a diabetes-friendly diet.
Is it safe to take flaxseed oil every day?
Yes, it is generally safe to take flaxseed oil daily in moderate amounts. However, consult with your doctor before making it a regular part of your diet, especially if you are on medications like blood thinners.
When should I eat flaxseed, in the morning or night?
You can consume flaxseeds at any time of the day. However, having them in the morning may promote early satiety and prevent overeating throughout the day.
Which is better for diabetes, flaxseed or chia seed?
Both flaxseeds and chia seeds are beneficial for diabetes. Chia seeds offer more calcium, but flaxseeds provide more omega-3 fatty acids. Including both in your diet can offer balanced benefits.
How can flaxseed be used for people with diabetes?
People with diabetes can consume ground flaxseeds by adding them to their meals or using them as chutney. It’s best to incorporate them gradually into your daily diet.
