Chia Seeds and Diabetes – Health Benefits

You might have heard the saying "Chota packet, bada dhamaka" — something small but packed with great power. Chia seeds are exactly that. These tiny black seeds come from the plant Salvia hispanica and have been valued for centuries, especially for providing long-lasting energy. In fact, the word “chia” comes from a Mayan word meaning “strength.”

Though chia seeds have been around for a long time, they became popular as a superfood only in recent years, loved by health-conscious people worldwide. Despite their small size, they are loaded with nutrients.

A 28-gram (1-ounce) serving of chia seeds contains about 137 calories, 11 g fiber, 4 g protein, 9 g healthy fats, and high amounts of calcium, magnesium, manganese, and phosphorus. They also provide B vitamins, zinc, and potassium.

For people with type 2 diabetes, chia seeds offer several benefits:

• Blood sugar control: Most of the carbs in chia seeds are fiber, which doesn’t raise blood sugar or need insulin. This helps in controlling post-meal glucose spikes.
  
  

• Weight management: Their high soluble fiber absorbs water and expands, making you feel full for longer.
  
  

• Heart health: Rich in omega-3 fats and antioxidants, they reduce inflammation and protect blood vessels.
  
  

• Improved insulin sensitivity: Regular intake can help the body use insulin more effectively.
  
  

You can eat chia seeds raw, soaked in water, added to smoothies, or sprinkled on salads.

In short, chia seeds are nutrient-rich, high in fiber and healthy fats, and extremely beneficial for diabetics. Adding them to your daily diet can help manage blood sugar, support weight loss, and boost overall health.

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https://www.freedomfromdiabetes.org/blog/post/chia-seeds-benefits-in-diabetes-controlling/1547