Millions of people worldwide are affected by diabetes, a disorder characterized by increased blood sugar levels. Understanding and managing diabetes can be a difficult undertaking, whether you are a healthcare professional looking for efficient treatment solutions for your patients or you live with the condition yourself.
To achieve blood sugar stabilization, a careful balancing act between medication, diet, and lifestyle modifications is frequently required. Natural dietary therapies have arisen as supplementary tools in this dilemma, providing hope and more possibilities.
Flaxseed is one such potential natural component. Flaxseed, well-known for its abundant nutritional profile and health advantages, has gained traction in the field of diabetes care. This article explores flax seeds for diabetes patients and their potential as a dietary component that can help those who are struggling with diabetes.
What is Flaxseed?
Flaxseeds, often known as linseeds, are small brown or golden seeds derived from the flax plant. They are a great complement to a diabetic’s diet since they are full of vital nutrients like fiber, protein, and omega-3 fatty acids. Flaxseeds are a fantastic dietary choice for those with diabetes because they are low in carbs.
Flaxseed nutrition
One tablespoon (10 g) of whole flax seeds packs:
- Calories: 55
- Carbs: 3 grams
- Fiber: 2.8 grams
- Protein: 1.8 grams
- Fat: 4 grams
- Omega-3 fatty acid: 2.4 grams
Glycemic Index of Flaxseed
Flaxseed is considered a low-GI food, as indicated by its GI of 35. Due to their high fiber content and low GI, flax seeds are referred to be low-glycemic foods. This indicates that consuming them won’t result in a jump in blood sugar levels; rather, people’s blood sugar levels will rise gradually as a manner of encouraging blood sugar control.
Flax seeds for diabetes patients
One excellent source of insoluble fiber is flaxseeds. Three grams of fiber are reportedly found in only one tablespoon of flaxseeds. Sugar release into the bloodstream is slowed down by the prolonged breakdown and digestion of fiber.
Lignans are a broad class of polyphenols that are present in plants and make up a substantial amount of their insoluble fiber. Both blood sugar regulation and heart health are known to be greatly enhanced by lignans.
Researchers found that taking flaxseed lignans for 12 weeks improved hemoglobin A1c in individuals with type 2 diabetes. The study was published in the journal Plos One. Furthermore, according to certain research, consuming 10–20 grams of flaxseed powder per day decreased blood sugar levels significantly.
Benefits of Flax Seeds for Diabetes Patients
1. Flax seeds may help control blood sugar levels.
For diabetic patients, maintaining blood sugar management is essential, and fiber plays a significant part in this process. Flax extracts’ high fiber content has led to reports that they are a low-glycemic food. This implies that consuming them will result in an “on” position in your blood glucose levels, which will promote blood sugar control rather than a surge. A significant amount of dietary fiber is composed of lignans.
2. It has been demonstrated that flaxseed oil and seedlings increase insulin sensitivity.
The hormone insulin regulates blood sugar levels. A person’s body will need more insulin to lower blood glucose levels if it is having difficulty responding to the hormone. Insulin resistance, a risk factor for type 2 diabetes, is linked to this.
3. It might lower the chance of heart problems.
Because of their fiber, SDG, and ALA content, flax seeds, and oil have been demonstrated to provide a stronger defense against a number of the disorders that are associated with diabetes, including cardiovascular disease and stroke.
How to Eat Flax Seeds for Diabetes Management
Consuming large amounts of straight flaxseeds could lead to stomach issues; therefore, it’s best to combine them with other nuts. For optimal advantages, it is also suggested to soak flaxseeds overnight and drink the flaxseed water the following day.
To make them simpler to eat, soak them in water to soften the outer shell. Because flaxseeds are difficult for many individuals to chew, they are primarily ingested in ground form. Flaxseeds can be added to anything, including soups, salads, rotis, parathas, and puris, as well as drinks. This is a tasty flaxseed raita that you can make in your kitchen.
Ways to Include Flaxseeds in Your Diet
Flaxseed Oil
For cooking, salad dressings, and pouring over roasted vegetables, flaxseed oil is a great choice. It tastes nutty and is a good substitute for vegetable oils because it contains a lot of omega-3 fatty acids.
Crushed Flaxseeds
You can sprinkle ground flaxseeds on salads, yogurt, oats, and smoothies. They are a great source of fiber, protein, and omega-3 fatty acids, and they taste somewhat nutty.
Flaxseed Meal
You can use flaxseed meal in baking as a gluten-free substitute for wheat flour. It adds a nutty flavor and is a wonderful source of protein and fiber when added to baked foods.
Flaxseed Flour
Another gluten-free substitute for wheat flour in baking is flaxseed flour. Because it is rich in protein, fiber, and omega-3 fatty acids, it is a good choice for those who have diabetes.
How to Include Flaxseeds in Your Diet
Start small: Gradually increase the amount of flaxseeds you add to your meals by starting with modest amounts at first.
Proper storage: To avoid spoiling, flaxseeds should be kept in the refrigerator in an airtight container.
Use ground flaxseeds: Since the body cannot digest entire flaxseeds, using ground flaxseeds is crucial.
Drink Water: Water is important since flaxseeds contain a lot of fiber, which might make you constipated if you don’t drink enough of it.
See a doctor: Before adding Flexseeds to your diet, you must see a doctor if you are currently on any medication.
Conclusion
Flaxseed’s dietary adaptability makes it an easy and nutritious item to incorporate into everyday meals. Natural foods like flaxseed provide hope to people looking for supportive, natural techniques in their health journey as we continue to investigate and comprehend their full potential in managing chronic diseases. More than just a dietary recommendation, flax seeds for diabetes patients are evidence of nature’s ability to improve human health and quality of life.
For personalized care and deeper insights into managing diabetes, consider booking an appointment with our specialist. Your health deserves the best attention.
For Contact: +92 323 3004420
