**1. The Great Power of a Tiny Seed: Chia Seeds**
Chia seeds are one of the top 10 superfoods selected by Time magazine and are packed with nutrients particularly beneficial for people with diabetes. Although small, they are rich in soluble dietary fiber, plant-based omega-3 fatty acids, protein, and calcium.
**2. The Blood Sugar Control Mechanism**
– **The Role of Soluble Dietary Fiber:** The most significant characteristic of chia seeds is that they expand more than 10 times in volume when they absorb water, turning into a gel-like form. This gel mixes with food in the stomach and slows down the digestion speed.
– **Gradual Blood Sugar Rise:** As digestion proceeds slowly, the rate at which carbohydrates are converted to glucose and absorbed into the bloodstream also becomes more gradual. This is very effective in preventing the ‘blood sugar spike’ that occurs after meals.
**3. How to Consume Healthily**
– **Soak Sufficiently Before Consumption:** Consuming them dry can draw water from your body, so it’s best to soak them in water, plain yogurt, or unsweetened soy milk for at least 30 minutes before eating.
– **Appropriate Intake:** As they are very rich in dietary fiber, it is recommended to consume no more than 1-2 tablespoons per day. Excessive intake can cause bloating or indigestion.
– **Versatile Use:** It’s great to sprinkle soaked chia seeds on salads, mix them into smoothies, or consume them with oatmeal.
Summary: Chia seeds are a very effective superfood for stabilizing post-meal blood sugar because their abundant soluble fiber forms a gel that slows down glucose absorption.
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