Chia seeds have been growing in popularity, as these tiny seeds are packed with nutrients. But are chia seeds a healthy choice for people living with diabetes? And how can you incorporate them into your diet?
Article Highlights
- Chia seeds are a great way to incorporate more fibre into your diet
- It is recommended to soak or have ground chia seeds
- Chia seeds can be added to a variety of meals and snacks
- Learn more about how to incorporate chia seeds into your diet
What are chia seeds?
Chia seeds are tiny black or white seeds from a plant called Salvia hispanica, which is related to mint. The chia plant is native to Central and South America and was an important food for ancient Aztec and Mayan civilizations. In fact, the word “chia” is thought to mean “strength” in the Mayan language. Chia seeds provide a variety of nutrients, including fibre, protein, healthy fats, antioxidants, and minerals. The main types of chia seeds found at grocery stores are whole and ground chia seeds. Both forms provide similar nutrients, although ground chia seeds may be easier to incorporate into certain foods.
What are the benefits of chia seeds for blood sugar control?
1. High in Fibre
Chia seeds are high in fibre which makes them a great food choice for those with diabetes. Fibre does not raise blood sugar and can slow carbohydrate digestion, helping stabilize blood sugar. Chia seeds provide 11g fibre per serving (2 tablespoons), making them a strong addition to building a diabetes-friendly diet.
2. Low glycemic index
Chia seeds are a low glycemic index (GI) food, which is beneficial for blood sugar control. The GI determines how fast carbohydrate-containing foods raise blood sugar. Therefore, foods that have a low glycemic index raise blood sugar at a slower rate. Chia seeds have a GI of 30 making them a very low option on the GI scale and a food to choose more often. Studies have shown that eating a low GI diet can keep you fuller longer, help you achieve a healthy weight, lower your cholesterol and decrease the risk for heart disease.
3. Aids in weight management
As previously mentioned, chia seeds have a high fibre content which allows you to feel full for longer after eating them, which can be helpful for weight management. Chia seeds are also an excellent source of protein, containing 4g of protein per serving. Protein is a key nutrient for weight loss and can help reduce appetite.
4. May improve heart health
Chia seeds also contain omega-3 fatty acids which may help lower bad cholesterol and help support a healthy blood pressure. The high fibre content in chia seeds also helps in improving heart health by lowering bad cholesterol.
How should chia seeds be prepared before eating?
It is recommended to either use ground chia seeds or to soak whole chia seeds before eating them. Chia seeds can absorb approximately 10–12 times their weight in liquid, causing them to expand and form a gel-like texture. Allowing chia seeds to form this gel before consuming them may help reduce the risk of choking, particularly for individuals who have difficulty swallowing (dysphagia) or a history of esophageal blockages. Ground chia seeds are less likely to expand because they have been broken down into smaller particles.
To soak chia seeds, combine ¼ cup of chia seeds with 1 cup of water and allow them to soak for at least 15 minutes, or until they have formed a gel-like consistency.
However, consuming small amounts of whole, dry chia seeds is generally considered safe for most people. Therefore, sprinkling small amounts of dry chia seeds onto foods is unlikely to pose a risk for the majority of the population.
How can you incorporate chia seeds in your diet?
Chia seeds can be incorporated into the diet in a variety of ways from puddings, to baking, smoothies, etc. Try these diabetes-friendly recipes from myDCC for simple, nutritious ideas you can enjoy any time of day.
Breakfast:
Sauces:
Chia Pudding:
Desserts:
Are there any benefits of drinking chia water?
Chia water is a popular beverage of choice for weight management. Chia water is a great way to incorporate high amounts of chia seeds into your diet. To make chia water, simply add 1-2 tablespoons of chia seeds into a cup of water. Gently stir seeds in and allow them to sit for 2 minutes and then enjoy! Since chia seeds do not have a strong taste some people enjoy squeezing a lemon or lime into the water for some added flavour.
3-step action plan: make chia seeds a simple part of your healthy eating routine
- Choose where to add them
Pick a meal or snack where chia seeds can easily fit into your routine. - Prepare them safely
Mix chia seeds into foods or soak them before eating, especially when using larger amounts. - Try a chia seed recipe
Make one recipe this week and discover your favourite way to enjoy chia seeds.
Chia seeds can be an easy way to incorporate more fibre and nutrients into your diet as they are tiny powerhouses. Chia seeds can be beneficial for those living with diabetes as they are low on the glycemic index, can aid in weight management and can play a role in improving heart health.
