Do you remember the Chia Pet commercials with the catchy jingle “Ch-ch-ch chia”? You add chia seeds and water to a pot, and it grows grass-like “hair.” Not only do chia seeds grow into plants, but they are also edible and potentially beneficial for blood sugar control and lowering LDL cholesterol.
A recent article states cardiologists discovered that a spoonful of chia seeds at breakfast can help manage blood sugar without medication (https://secom.es/blood-sugar-lowering-spoon-breakfast-stabilizes-without-medication/).
“We’re seeing patients reduce their morning glucose spikes by 20 to 40 percent,” states Dr. Michael Chen, a cardiologist at Northwestern Medical Center.
When mixed with water, chia seeds form a thick gel in the digestive tract that slows digestion. The fiber in the seeds also slows the absorption of carbohydrates, which prevents blood sugar spikes. Psyllium husk, also mentioned in the article, works the same way. Metamucil and similar natural fiber supplements contain psyllium husk.
The article suggests ground flaxseed, crushed walnuts, almond butter, and psyllium husk as alternatives to chia seeds. For best results, consume them 15-20 minutes before breakfast or mix them into your breakfast. For example, mix them into yogurt, oatmeal, smoothies, etc. Also, soak chia seeds for at least 10 minutes before consuming so they are easier to digest. Not soaking them may result in gas, constipation, and even a blockage.
Fiber not only helps stabilize blood sugar but also helps you feel full and supports appetite control.
Along with fiber, chia seeds also contain many nutrients like antioxidants, omega-3 fatty acids, vitamins, and minerals.
Chia Seeds May Reduce Bad Cholesterol
By raising good cholesterol and lowering bad cholesterol and triglyceride levels, chia seeds can improve lipid profiles. This is good for diabetics, who have an increased chance of developing heart disease (https://www.apollo247.com/blog/article/the-benefits-of-chia-seeds-for-diabetic-individuals).
Add Chia Seeds Slowly to Your Diet
However, there are a few things to keep in mind if you want to try this natural remedy to stabilize your blood sugar levels. To avoid digestive upset from fiber, start with small quantities and drink a lot of water. Because fiber can lower blood sugar, you need frequent monitoring and potential medication adjustments. Consult your doctor or endocrinologist before making any changes.
Recipes with Chia Seeds
Here are some ideas for incorporating more chia seeds into your diet, with recipes from Harvard and the Mayo Clinic:
Pudding recipe: https://www.health.harvard.edu/nutrition/chia-seed-benefits-what-you-need-to-know
Overnight chocolate pudding and carrot cake oats:
Conclusion
Chia seeds help stabilize blood sugar because they have high fiber and protein. Eating them slows digestion, which prevents blood sugar spikes. Some research suggests they might also lower “bad” cholesterol.
Fun Facts About Chia Pets
Inventors created Chia Pets in 1977, and they have sold over 25 million. The first “pet” was actually human, known as the “Chia Guy”.
Disclaimer
Please remember this is not medical advice or intended to replace the advice of your doctor. The remedies do not intend to cure any disease. Please do not self-diagnose and consult a professional for any health concerns before beginning new treatments.
Also, natural does not mean safe. It’s important to note that many natural remedies have side effects and can interfere with other medications or supplements. Note that the FDA does not regulate dietary supplements but treats them like food and not medication. Unlike drug manufacturers, supplement makers do not have to show that their products are safe or effective.
Please keep an open mind; be a diabetic detective and do your own research; work with your healthcare team; see what works best for you, and monitor your blood sugars.