You can still get some of the chia seed benefits by eating less, and it is acceptable to just eat 1 or 2 tablespoons per day, especially if you are already eating a fairly healthy diet and getting lots of fiber elsewhere. If you wish to get more health benefits from chia seeds, you could eat 5 tablespoons or possibly higher (but not too high).
As we have seen, chia seeds have several positive effects on diabetes: It reduces c-reactive protein, a sign of inflammation in type 2 diabetes It helps you reduce your weight which always helps control diabetes By slowing down the digestive process, it helps you keep your blood glucose levels stable
Protein 100g of chia seeds provides 16.54g of protein, ie it is 16.5% protein. This is tops for a plant-based protein, making it a great choice for those trying to put on lean muscle, burn fat and balance blood sugar levels, another plus for diabetics.
One can easily add 1-2 tablespoons to your breakfast such as oatmeal or porridge (See Healthy Chia Seed Breakfast Oatmeal) or by eating a chia pudding. ( 2 Ingredient Chia Seed Pudding) Eating the chia seeds in the morning can help you to feel full longer, and also supply your body with fiber and some protein.
How much water does chia seed absorb?
Since chia seeds can hold up to 12 times its weight in water, they are wonderful to prevent dehydration. However, if you choose not to soak them, then they can also absorb water from you during digestion. So make sure to drink plenty of water throughout the day to keep your body hydrated”.
Source. Antioxidants are very important because they help fight free radicals and prevent oxidative stress and damage to the body.
To thicken soup or gravies – try grinding the chia seeds in a mortar and pestle, and use the powder to thicken soups, sauces, and gravies. To thicken meatballs instead of breadcrumbs – just throw in a couple of tablespoons per pound of meat.
It does not have to be exact, but you do want it to gel all the way and not be too watery. Then let them sit for about 30 minutes to 2 hours. Since chia seeds can hold up to 12 times its weight in water, they are wonderful to prevent dehydration.
So make sure to drink plenty of water throughout the day to keep your body hydrated”. I prefer to soak them in coconut milk or almond milk with cinnamon and spices for a delicious chia pudding. Essentially you can use any liquid in the above ratios and the chia will soak up great.
As can be seen by this nutrition table, chia seeds are full of fiber, healthy fats such as omega 3, protein, and loads of vitamins and minerals. In fact, as far as seeds go, they really are a ‘complete’ food source so we can see why it’s been eaten for centuries. Please pin, share, or tweet this post.
Too many free radicals causes damage to the bodies cells and leads to the development of many conditions, so chia can donate stable molecules to those free radicals and make them normal again, preventing further damage or decline in health.
What to do with chia seeds?
3. Yogurt. A handful of chia seeds can also spruce up the taste of your yogurt, and give it a nice nutty and crunchy flavour. Top your yogurt with some delectable fruits and you are good to go. Yogurt is a good source of protein, which makes it ideal for diabetics too. 4.
Make your salads rich in greens, fruits, nuts and seeds. A fibre-rich salad could help keep your blood sugar levels stable. Throwing these nutty seeds in the salad is also a great idea. 2. Oatmeal. Oatmeal is often touted as one of the best breakfasts for diabetics.
Refined grain products tend to spike your blood sugar levels as they metabolise super quick. You can add some chia seeds to the batter while baking your crackers. Try these ways and do let us know in how many other exciting ways you use chia seeds in your diet.
Diabetics should consume whole flour in place of refined flour. Chia seeds and its rich nutritive profile have earned many takers in the world of health and nutrition. Chia seeds are a rich source of fibre that is beneficial for your digestion.
Milled chia seeds can be mixed with flours like whole wheat flour or besan for making chila. 5. Homemade crackers. Crackers, if made at home, could prove to be an ideal snack for diabetics. Make sure they are made with a whole grain or multigrain flour.
Fibre does not get digested and metabolised so soon, enabling slow release of sugar in your blood stream. Chia is said to be a wonderful addition to a diabetes diet. Here’s why:
They are gluten-free in nature, rich in bone-building calcium and phosphorous too. They also happen to be a good source of magnesium too. Magnesium helps relax muscle and uplift your mood. Chia seeds are a great source of nutrition and must be included in regular diet. If you are a diabetic, your doctors may have advised you to monitor your sugary …
How do chia seeds help with diabetes?
As we have seen, chia seeds have several positive effects on diabetes: 1 It reduces c-reactive protein, a sign of inflammation in type 2 diabetes 2 It helps you reduce your weight which always helps control diabetes 3 By slowing down the digestive process, it helps you keep your blood glucose levels stable 4 It helps you reduce the fat around your tummy, which is closely associated with diabetes 5 The seed’s’ plant-based protein helps balance blood sugar levels
How to eat chia seeds. Chia seeds can hold 10 to 12 times their weight in water. Bearing this in mind, there are several ways you can eat them … whole, ground or soaked. Whole seeds … you do not have to grind chia seeds to access their nutrition as you must do with flax seeds.
However, the major fats are linoleic acid (17-26% of total fat) and linolenic acid (50-57%), two essential fats that cannot be made in the body but must be obtain through food. Chia seeds also deliver plenty of vitamins, especially B vitamins. In 100g of dried seeds you get:
Because they absorb so much water, chia seeds are sometimes used by bakers to keep baked goods moist. You can mix the seeds or ground flour into foods such as muffins, or sprinkle chia on yogurt or salad.
According to the US Department of Agriculture, 100g (3.5oz) of dried chia seeds contains: As a diabetic you will note that on the positive side dried chia seeds contain oodles of protein (16 .5%) and are well loaded with of fibre (34%) yet contain no cholesterol. But on the negative side they contain a lot of fat (31%).
A study published in the Journal of Strength and Conditioning in 2011 reported that chia seeds boost the performance of workouts that last 90 minutes or more to the same extent as sports drinks but without the risks associated with ingesting large amounts of sugar.
The seed of the chia is dense with nutrients and is full of energy-boosting power.
How to get chia seeds into your diet?
An interesting way to get chia seeds into your diet is to add them to a coating mixture, like the breading for fish sticks or chicken fingers. They will add a nutty flavor and a bit of a different texture.
Children under 10 should not eat more than a tablespoon of chia seeds. (But kudos to you if you get them to eat even that.)
It was a terracotta figurine in which you planted chia seeds in certain spots, and then the sprouts would grow out to resemble hair or fur, depending on what the figur ine was. Well, now chia has had a resurgence in popularity, but this time it’s as food.
One ounce of chia seeds (approximately 28 grams) contains:
Note: Blending high amounts of chia seeds into a powder is important so that the stomach does not get bombarded by too many seeds. The seeds can cause gastrointestinal issues and even get stuck in the lining of the digestive tract. Kids Under 10. Kids 10 to 18. Adults.
If you have a high triglyceride count, use Salba (a type of chia) instead of normal chia, because it doesn’t overly increase triglyceride levels.
Chia Pudding. Chia seeds are virtually tasteless, so they can be added to many recipes without anyone knowing otherwise, except for the telltale little black specks. As mentioned, you can add chia seeds to breakfast cereals, yogurt, and smoothies, but you can also incorporate them in your baking.
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