For individuals managing diabetes or metabolic syndrome, controlling blood glucose levels remains the cornerstone of treatment. While medications and lifestyle modifications are crucial, daily dietary choices offer powerful additional benefits. Incorporating specific functional foods, such as flaxseeds and chia seeds, can significantly enhance metabolic wellness, according to health experts.
The Fibre Powerhouse: Slowing Down Sugar Absorption
Dr. David Chandy, Director of Endocrinology at Sir H.N. Reliance Foundation Hospital, highlights that the high soluble fibre content in flaxseeds and chia seeds is key to their benefits. The plant-based mucilage gums in these seeds are among the richest sources of soluble fibre available.
When mixed with water, this fibre forms a thick, gel-like substance in the gut. This gel slows stomach emptying and delays the breakdown and absorption of carbohydrates. This process triggers three vital metabolic changes:
- Slower Glucose Absorption: Digestion slows, preventing rapid spikes in blood sugar levels after meals.
- Improved Insulin Function: The pancreas needs to produce less insulin to manage glucose entry into cells, which helps reduce hyperinsulinaemia and boosts insulin sensitivity.
- Enhanced Satiety: The gel promotes a feeling of fullness, leading to reduced calorie intake, which is vital for weight management in diabetes and prediabetes.
Research indicates that consuming 10 to 20 grams of these seeds daily with meals leads to notable improvements in blood sugar control. People with impaired glucose tolerance or early-stage diabetes show particular sensitivity to this positive effect.
Omega-3 Fatty Acids: Fighting Inflammation for Metabolic Health
Beyond fibre, these seeds are packed with alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. Chronic, low-grade inflammation is a recognized driver of insulin resistance, dyslipidaemia, and endothelial damage. The ALA in flax and chia seeds helps combat this by:
- Reducing levels of inflammatory cytokines.
- Improving endothelial (blood vessel) function.
- Enhancing lipid profiles by helping lower LDL cholesterol and triglycerides.
While different from the long-chain EPA and DHA found in fish, ALA provides substantial anti-inflammatory protection crucial for long-term metabolic health.
How to Safely Add These Seeds to Your Daily Diet
To reap the benefits, here are practical ways to include these superfoods in your meals:
For Flaxseeds:
- Always choose ground flaxseed over whole for better nutrient absorption.
- Add 1–2 tablespoons to curd, dal, chapatis, salads, or smoothies.
- Store in an airtight container in a cool, dark place to prevent oxidation.
For Chia Seeds:
- Soak 1 tablespoon in water for 20–30 minutes to form a gel before consumption.
- Mix the gel into porridge, overnight oats, coconut water, buttermilk, or homemade energy bowls.
- It can be used as a pre-meal supplement to help moderate subsequent glucose spikes.
A total daily intake of 15–20 grams is generally safe for most people, including those with diabetes.
Important Safety Considerations
While beneficial, some individuals should exercise caution:
People on insulin or sulfonylurea medications may require closer blood sugar monitoring, as improved glucose control could potentially lead to hypoglycemia.
Those with swallowing difficulties should avoid dry seeds. It's best to start with a small amount and gradually increase to allow the gut to adjust to the high fibre content and avoid bloating.
Individuals with a history of bowel obstruction or inflammatory bowel disease should consult their doctor before adding these seeds to their diet.
In conclusion, flaxseeds and chia seeds offer a potent, natural combination of soluble fibre, omega-3s, lignans, and micronutrients. When integrated into a balanced diet and healthy lifestyle alongside prescribed medications, they serve as a powerful dietary tool for improving glycaemic control and overall metabolic stability for those with diabetes or prediabetes.
