Can people with diabetes eat chia seeds?

As you can see, chia seeds are rich in fiber, healthy fats, proteins, vitamins and minerals. They really constitute a complete food source. That said, to the question of whether a diabetic can eat chia seeds or not, the answer is: definitely yes . Chia is a very healthy food for these people.

Benefits of Chia seeds for diabetes

• mprove glucose tolerance and decrease insulin resistance. In a recent study performed on rats, one group was fed a diet high in fat and fructose (GF), while a second group was fed a high-fat diet, fructose combined with seeds and chia oil (GFSA). Rats fed the GF diet developed glucose intolerance, insulin resistance and oxidative stress (just like humans when consuming high diets in processed foods and sugar). However, the rats fed the GFSA diet did not develop these problems. The researchers concluded that adding chia seeds helped restore their bodies' antioxidant system and improved glucose / insulin tolerance.
• Reduce inflammation In recent years it has been seen how numerous investigations point to inflammation as the origin of many diseases. One of the main nutrients studied for its anti-inflammatory benefits is omega-3, a type of fatty acid abundant in chia seeds (17.8 g of omega 3 fats per 100 g). On the other hand, dietary fiber, also abundant in chia, is known as a great anti-inflammatory agent.
• Promote antioxidant activity. Chia seeds are loaded with antioxidants, such as vitamins C and E. These compounds are very important for good health, as they help fight free radicals and prevent oxidative stress. It is known that having too many free radicals in the body can lead to damage in our cells and cause many health conditions.
• Avoid cardiovascular risk factors. This is perhaps one of the most studied topics on chia and type 2 diabetes. One randomized control trial took 2 groups of people with type 2 diabetes, who were given 37 grams of chia or wheat bran daily, respectively , as a dietary supplement for 12 weeks. As a result, it was observed that the group that took chia seeds had a 6.3 mmHg reduction in systolic blood pressure (SBP), a 40% reduction in hs-CRP (inflammatory molecule that is frequently seen in heart disease ) and significant decreases in A1C (glycosylated hemoglobin).

How to consume chia seeds while being diabetic

After knowing what are the main benefits of chía to manage diabetes and prevent some of its most common complications, there are only a few recommendations for its use.

A very special feature of these seeds is their ability to thicken the preparations that are liquid thanks to their mucilage content. Mucilages are a type of soluble fiber that grows on contact with water and creates a viscous consistency, hence a chia portion reaches 10 times its size when it rests in a liquid. It is generally recommended to let them stand (in water, milk, almond milk) for 15-30 minutes before using.

Because they have no taste by themselves, they are very versatile. They can be used for all kinds of recipes and snacks, whether sweet or savory; for example to make a healthy pudding, accompany cereals, thicken soups, sauces, smoothies and yoghurts, etc.

How much chia can a diabetic eat?

Consuming ¼ cup of chia seeds is considered an adequate and sufficient portion for people with diabetes. Do not hesitate to include it in your meals on a regular basis; Its fiber content will not only help you control your appetite, but it will help keep your bowel movements frequent. As if that were not enough, chia is an energy food, which will give you an additional boost when you feel threatened by that weakness so typical in cases of diabetes.