Chia Seeds for Blood Sugar Management

Chia seeds are a nutrient-packed superfood that can be a valuable addition to a diabetes-friendly diet. Not only are they rich in essential vitamins and minerals, but they also offer a host of health benefits! Especially when it comes to stabilizing blood sugar levels.

This article reviews the nutritional benefits of chia seeds, and their role in blood sugar management, and provides creative ways to add them to your diet. So, let’s dive in and discover the wonders of chia seeds!

Nutrients in Chia Seeds

Chia seeds are a very nutrient-dense food. Each 1 oz serving contains 9 g of healthy fat, 12 g of carbohydrates and almost 5 g of protein.

Chia seeds are also packed with micronutrients, which makes them a valuable addition to your diabetes-friendly diet. They are a great source of fibre, antioxidants, polyphenols, and omega-3 fatty acids. They are also loaded with important vitamins and minerals including calcium, magnesium and phosphorus.

Health Benefits of Chia Seeds

Many of the nutrients found in these seeds are important for your health, and can even reduce your risk of diseases. Studies have found that chia seeds can lower your blood pressure, cholesterol, triglycerides and blood sugar, as well as reduce your risk of diseases like cancer and Alzheimer’s.

Bone Health

Chia seeds are packed with minerals such as calcium, phosphorous and magnesium that are crucial for bone health. They are a good source of calcium, with 1 oz of seeds containing up to 18% of the daily recommended intake (DRIs)^[1]Weaver, C. M., & Plawecki, K. L. (1994). Dietary calcium: adequacy of a vegetarian diet. The American Journal of Clinical Nutrition, 59(5 Suppl), 1238S-1241S.. Additionally, they’re a great source of phosphorous which works alongside calcium to build your bone structure^[2]Weaver, C. M., & Plawecki, K. L. (1994). Dietary calcium: adequacy of a vegetarian diet. The American Journal of Clinical Nutrition, 59(5 Suppl), 1238S-1241S.. Magnesium found in seeds is important for regulating bone density and supporting the activation of vitamin D^[3]Rude, R. K., & Gruber, H. E. (2004). Magnesium deficiency and osteoporosis: animal and human observations. The Journal of Nutritional Biochemistry, 15(12), 710-716..

Heart Health

Many of the nutrients found in chia seeds are essential for a healthy heart. Fibre, omega-3 fatty acids and antioxidants, all play an important role in preventing heart disease. Studies show that omega-3 fatty acids can lower LDL cholesterol (aka the bad cholesterol) and triglycerides, as well as limit inflammation. Additionally, antioxidants found in chia seeds serve as a protective shield and can help prevent damage to your blood vessels^[4]Vuksan, V., et al. (2007). Supplementation of conventional therapy with the novel grain Salba (Salvia hispanica L.) improves major and emerging cardiovascular risk factors in type 2 diabetes: results … Continue reading^[5]Simopoulos, A. P. (2002). Omega-3 fatty acids in inflammation and autoimmune diseases. Journal of the American College of Nutrition, 21(6), 495-505..

Lowering Your Blood Sugar with Chia Seeds

Chia seeds can be an excellent addition to your diet when you’re trying to stabilize your blood sugars. The soluble fibre in chai seeds forms a gel-like substance when combined with fluids – as you’ve probably seen when you add them to water. In your gut, this gel helps to slow down the digestion and absorption of carbohydrates, which helps to prevent blood sugar spikes. You can learn more about fibre for blood sugar management here.

Additionally, the omega-3 fatty acids in chia seeds also play a role in reducing inflammation throughout the body. This can improve your insulin resistance leading to better blood sugar control and reduced A1c. Find more ways to lower your blood sugar here.

Chia seeds are incredibly versatile. There are tons of creative ways to include chia seeds in your diet. You can include chia seeds in your morning smoothie, or sprinkle them on top of your blood-sugar-friendly toast or salads to add some extra nutrients and improve blood sugar balance. You can also enjoy them in chia pudding or include them in homemade granola bars, cookies and crackers.