Chia seeds are rich in antioxidants and fiber, which can promote heart health and improve blood sugar control.
Chia seeds are small black or white seeds that are high in calcium, magnesium, phosphorus and ALA. All of these nutrients have been linked to improved bone mineral density. Diabetics can use chia seeds regularly to help control blood sugar and reduce the risk of complications.
Rich in nutrition
30 g of chia seeds has about 138 calories, 5 g protein, 5 g fat and alpha-linolenic acid (ALA), 12 g carbohydrates, 10 g fiber and many other nutrients such as calcium, iron, magnesium, zinc, vitamins B1, B3… Chia seeds also provide antioxidants such as chlorogenic acid, caffeic acid, myricetin, quercetin and kaempferol. They benefit health by neutralizing free radicals that can cause harm and fighting inflammation.
Supports weight loss
Obesity affects the body’s organ systems, increasing the incidence of type 2 diabetes. Maintaining a moderate weight and changing a healthy lifestyle helps prevent complications or diabetes. Fiber and protein in chia seeds contribute to a feeling of fullness, suitable for diabetics who need to maintain a stable weight or lose weight due to obesity. Protein in chia seeds can limit appetite and reduce food intake.
Reduce the risk of cardiovascular complications
Cardiovascular complications are one of the common complications caused by diabetes. Chia seeds are high in soluble fiber, which helps lower total cholesterol and LDL (the bad kind) in the blood. Omega-3 fatty acids in chia seeds, reduce levels of oxidative stress, contributing to the prevention of cardiovascular complications due to diabetes.
Reduce blood sugar
Eating chia seeds can regulate blood sugar levels thanks to their fiber content and other beneficial compounds. Patients experiencing high blood sugar can consider using chia seeds more often to help stabilize blood sugar after meals and improve insulin sensitivity.
Chia seeds are versatile because they can be used in many recipes such as tea, drinking with warm water, making cakes… People with diabetes can soak chia seeds in juice or mix with oatmeal, make smoothies, Sprinkle on rice and yogurt. Thanks to their ability to absorb water and fat, chia seeds can thicken sauces. Diabetics should eat chia seeds slowly, little by little to avoid side effects on the digestive system such as bloating and diarrhea. A typical diet is about 28 grams of chia seeds a day.