Chia seeds for type 2 diabetes: 4 ways to use this superfood in your diabetic diet to manage blood sugar
If you’re living with a chronic health condition like type 2 diabetes, including chia seeds in your diet may help you keep blood sugar levels well-controlled.
Type 2 diabetes management: 4 healthy ways to add chia seeds to your diabetic diet to lower blood sugar | Photo Credit: Getty Images
New Delhi: Chia seeds are considered a superfood, packed with important nutrients and antioxidants, these tiny black seeds from the plant Salvia hispanica can offer a variety of health benefits. And if you’re living with a chronic health condition like type 2 diabetes, including chia seeds in your daily diet may help you keep blood sugar levels well-controlled. When you have diabetes, it’s important to focus on foods that can help you maintain a healthy weight, improve blood sugar control and prevent complications such as cardiovascular disease.
One of the best things about this wonder ingredient is that it can provide your body with a massive amount of nutrients with very few calories. Chia seeds are full of fibre, protein, omega-3 fatty acids, phosphorous, magnesium, and various micronutrients that can help reduce cravings and control blood sugar. What’s more, chia seeds are also gluten-free and easily digestible. Studies have shown that chia seeds can help improve glucose and insulin tolerance, making them a great choice for diabetics.
Chia seeds may also help you lose weight as it is high in fibre, which reduces hunger and makes you feel full for a longer period. A small controlled study done in 2017, for instance, found that overweight diabetics who included chia seeds in their diet for six months lost more weight than those who ate an oat bran alternative.
How to add chia seeds to your diabetic diet to keep blood sugar in check
Chia seeds can be incorporated into a variety of different recipes. Here are four healthy ways to eat this extremely nutritious and tasty ingredient:
Chia salads: Chia seeds are an excellent addition to your green salad recipes. Just sprinkle the seeds on your greens to make your salad more fibre-rich and healthy.
Chia pudding: One of the most popular ways to eat chia seeds is to make them into pudding. You can easily make this treat by mixing a quarter-cup of chia seeds in a cup of juice or milk. You can also use flavourings like vanilla and cocoa to enhance the taste. Chia pudding makes a healthy and satisfying breakfast choice for people with diabetes. It can also be eaten as a dessert.
Chia seeds in smoothies: Chia seeds can be used in almost any smoothie to make it even more nutritious and filling. Just ensure that you soak the seeds to make a gel before adding them to your smoothie.
Chia water: Making chia water is so easy and simple. Take 1/4 cup (40 grams) of chia seeds and soak them in 4 cups of water for about 20-30 minutes before you consume it. You can add sliced pieces of l lemon, lime or other fruits to your drink for a boost of antioxidants and flavour. This is a common weight loss recipe among those trying to shed a few pounds.
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.