It is always wise that you know your glucose levels since many people with type 2 diabetes or prediabetes do not experience any symptoms. Regular glucose checks help you identify if you need medical intervention or changes to your lifestyle.
Speaking of lifestyle, a healthy diet is important in managing your risk for diseases like diabetes. A superfood that has been gaining popularity is chia seeds. Health proponents claim this to be effective in regulating one’s sugar levels. Let’s find out the truth behind claims like this. And if they live up to the hype, learn how you can add them to your diet.
The Truth About the Claim
Organic chia seeds just give many compelling reasons why they may be beneficial for people looking for ways to regulate their blood sugar levels.
-
Fibre fills you up and prevents a blood sugar rollercoaster
With nearly 10 grams of fibre per ounce, organic chia seeds expand in your stomach to fill you up. Fibre also slows the conversion of carbs into sugar, so you are safe from energy spikes and crashes.
-
Omega-3s, the unsung hero for insulin sensitivity?
The omega-3 alpha-linolenic acid (ALA) may reduce inflammation linked to insulin resistance. Early studies show that ALA also directly improves insulin sensitivity.
-
Magnesium magic for improving insulin function
Many people with diabetes are low in magnesium, vital for insulin to transport sugar out of the bloodstream. Just two tablespoons of organic chia seeds meet 30% of your daily magnesium needs.
-
Ditching refined carbs for chia lowers diet’s glycemic load
With 12 grams of low-GI carbs per ounce, using organic chia seeds instead of refined flour may reduce the blood sugar impact of what you eat.
-
Potential to help shed pounds and diabetes risk factors
The combo of protein, fibre, and healthy fats makes you feel satiated which may support your weight loss efforts. It tends to reverse the progression of prediabetes and diabetes.
Organic Chia Seeds Rate Low for Raising Blood Sugar
Pay attention to a food’s glycemic index (GI) and glycemic load (GL) when you are choosing foods for a person with elevated sugar levels.
Glycemic index and chia
The glycemic index measures how quickly a food causes blood glucose levels to rise after consumption. Foods are ranked on a scale of 0 to 100, with pure glucose (sugar) being 100.
Foods low on the glycemic index (GI of 55 or less) are digested slower. And it results in a more gradual, lower spike in blood sugar (a favourable outcome).
Chia seeds have an extremely low GI of only 30, compared to 80-92 for white or brown rice pasta. This very low rating is due to chia’s high fibre content, low carbohydrate density, and a high proportion of fat and protein.
Glycemic load and chia
On the other hand, glycemic load accounts for serving size by multiplying a food’s GI by its carbohydrate amount per serving. GL under 10 is low, 11-19 is medium, and over 20 is high.
Organic chia seeds (dried) have a GL of 12.6 (medium), so you can substitute chia for high GL refined grains to reduce the impact of blood sugar and stabilise your energy. It may help mitigate medication needs.
The Limits of Chia Seeds’ Benefits
Even if the benefits seem abundant, organic chia seeds do come with some cautions. So watch out for the following reminders:
Can dangerously lower blood sugar if overly consumed
Consuming too many chia seeds risks severely reducing blood glucose, especially if you are already taking diabetes medication. Practise moderation.
Bloating and tummy troubles
Too much fibre without slowly acclimating may cause uncomfortable gas, diarrhoea, or constipation. It compounds if you have IBS or a digestive condition.
Chia seeds swell up and may cause choking hazard
When dry chia seeds meet liquid, they can unexpectedly swell and gel up to seven times their size. This texture makes them easy to inhale or choke on if you don’t take precautions.
High-fibre diets can lead to dehydration
All that swelling soaks up water as it moves through your system. So increased fibre intake may paradoxically dehydrate you if you don’t drink enough water.
Rare but possible: Chia seed allergies
Though uncommon, organic chia seeds have been known to cause allergic reactions. Usually, it manifests as vomiting, diarrhoea, or mouth and tongue itching shortly after consuming.
Should You Add Organic Chia Seeds to Your Meal Planning?
Yes, and it is relatively easy to incorporate chia seeds into your diet. Here are some ways to do it and some gentle reminders to avoid overconsumption.
-
Start small: just one to two teaspoons daily
When it is your first time using chia seeds, begin with a small dose such as 1-2 teaspoons (around 5 to 10 grams) per day. The reason for this is to prevent digestive issues as your body adjusts to the extra fibre load.
After two to three weeks, slowly increase your serving size as desired and monitor your blood sugar response. Thirty grams or two (2) tablespoons of organic chia seeds per day is an upper tolerable limit. -
Soak before eating to prevent choking hazard
Chia seeds quadruple in size when soaked and develop a sticky, gelatinous coating. To avoid a choking risk or difficulty swallowing, allow chia seeds five to ten minutes to expand after mixing with water or milk. You can soak chia overnight in the fridge to create a nutritious pudding. -
Add chia to smoothies, oatmeal, and yoghurt for a nutrient boost
Smoothies: Blend soaked chia seeds into your favourite fruit or green smoothie for extra staying power and nutrition.
Oatmeal: Sprinkle dry chia seeds onto hot oatmeal and wait until they soften. Now, you can enjoy fiber-fueled energy until lunch.
Yoghurt: Layer chia seed pudding between layers of Greek yoghurt topped with fruit for a decadent, protein-packed parfait. -
Toss chia seeds into salads or roasted veggies for crunch
Sprinkle dry or soaked chia on top of salads or roasted vegetables for a superfood health boost. The seeds add a fun texture akin to poppy or sesame seeds. Try on top of spinach, kale, broccoli, cauliflower, or sweet potato for a vegetable serving that’s good for those with unusually high sugar levels. -
Substitute 1:3 chia eggs for baking to add fibre and healthy fats
Thanks to chia’s binding capabilities when soaked, it can replace eggs in baked goods. Use one tablespoon of chia plus three tablespoons of water to substitute for one egg. This can be a good option for people who avoid eggs or want to add extra fibre and omega-3 fatty acids to their diet.
Give Nature’s Glory Chia Seeds a Try
Nature’s Glory offers premium USDA-certified organic chia seeds sourced from Bolivia, widely regarded as producing the highest quality chia worldwide.
Our chia is certified non-GMO, naturally refined and cleaned to remove debris, then vacuum sealed at the peak of freshness for a shelf life of up to one year.
Compared to other brands, Nature’s Glory organic chia seeds in Singapore are uniformly small and black, with an exceptional omega-3 content exceeding 60%. What does it indicate? Robust antioxidant levels for maximising the diabetic health benefits.
Nature’s Glory chia seeds make the perfect simple addition to juices, smoothies, oatmeal, yoghurt, and salad. Or get creative, using soaked chia as an egg substitute in baked goods.
Conclusion
Including chia seeds as part of a healthy diet is definitely a good idea. Not only do you get numerous nutritional benefits, but you also enjoy its benefits to your glucose levels. Just don’t rely on them as a magic bullet.
If you are looking for the best organic chia seeds in the online market, start your search with us. Nature’s Glory’s chia products come in 1 kg and 250g packs. Our chia seeds are certified organic and non-GMO, so you can rest assured that we only sell 100% organic products.