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Chia seeds are one of those foods that’s been proclaimed to be a ‘superfood’. And the topic of chia seeds and diabetes seems to come up frequently with questions such as:
- Can people with diabetes eat chia seeds?
- Are there any benefits of chia seeds for diabetes?
- Is chia harmful for diabetes?
- Is chia good for diabetics?
These are all similar questions so in this post we’re going to explore the ins and outs of chia.
What Is Chia?
According to Wikipedia: “Salvia hispanica, commonly known as chia, is a species of flowering plant in the mint family, Lamiaceae, native to central and southern Mexico and Guatemala”.
It’s an ancient seed that dates back to the 16th Century and is thought to be used by the Aztecs. The seeds themselves are harvested from the flowers and can be used for multiple purposes, which we’ll cover in more detail soon.
Chia Seed Nutrition
As can be seen by this nutrition table, chia seeds are full of fiber, healthy fats such as omega 3, protein, and loads of vitamins and minerals. In fact, as far as seeds go, they really are a ‘complete’ food source so we can see why it’s been eaten for centuries.
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Data calculated from USDA Nutrient Database
Can People With Diabetes Eat Chia Seeds?
The short and small answer to this question is YES.
Chia is a healthy food for diabetics to eat.
Are There Any Benefits Of Chia For Diabetes?
As a matter of fact there are quite a number of benefits.
Improves glucose and insulin tolerance
In a recent study in rats, one group of rats were fed a high fat, high fructose (sugar) diet (HFF), and the other group were fed a high fat, high fructose (sugar) diet along with chia seeds and chia oil (HFFC). The rats fed the HFF diet developed glucose intolerance, insulin resistance, and oxidative stress – much like humans would if fed a typical diet high in processed foods and sugar.
The rats fed the HFFC diet, didn’t develop the same problems, it was quite the opposite. The addition of chia seeds helped restore the bodies antioxidant system and improve glucose and insulin tolerance – which is actually quite remarkable.
Helps Reduce Inflammation
Over the past few years there’s been a great deal of research that shows inflammation at the core of many health conditions. I did my Masters thesis on the topic of inflammation and nutrition, and it’s always fascinated me ever since just how many things inflammation is involved in – including diabetes.
One of the main nutrients studied for anti-inflammatory benefits is omega 3, and as can be seen by the nutrition info on chia above, it contains 17.8 g of omega 3 fats per 100 g. This omega 3 comes from alpha-linoleic acid, which doesn’t convert to the usable forms of EPA & DHA as well as eating something like salmon, but it does still provide benefits.
Dietary fiber is also known as an anti-inflammatory agent – something that chia also contains a lot of. And the fact that it has great antioxidant power only contributes to it’s anti-inflammatory power.
Provides High Levels Of Antioxidants
Chia seeds are loaded with antioxidant capacity and “these antioxidants protect the sensitive fats in the seeds from going rancid”. Source
Antioxidants are very important because they help fight free radicals and prevent oxidative stress and damage to the body. Too many free radicals causes damage to the bodies cells and leads to the development of many conditions, so chia can donate stable molecules to those free radicals and make them normal again, preventing further damage or decline in health.
Improves Major and Emerging Cardiovascular Risk Factors
This is perhaps one of the strongest and most important studies around type 2 diabetes and chia. A 2007 randomized control trial (the strongest form of study) took 2 groups of type 2 diabetics and gave them either 37 g of chia or wheat bran per day as a dietary supplement for 12 weeks.
The group taking chia seeds had a reduction in systolic blood pressure (SBP) by 6.3 mmHg, a reduction in hs-CRP of 40% (an inflammatory molecule that’s frequently seen in heart disease), and significant decreases in A1C. Both reductions in SBP and CRP indicate major improvements for cardiovascular risk factors.
Is chia harmful for diabetes?
I’m guessing you probably know the answer to this one.
No, from what research shows, there is no harmful effect of chia for diabetics, only great benefits.
Is chia good for diabetics?
Absolutely YES. Chia is great!
Including it in your every day or every other day routine is perfectly fine.
How To Use Chia Seeds
You can get chia seeds as both white chia and black chia.
According to WellnessMama, chia seeds can be used for all sorts of things from:
- As a safe egg substitute – WellnessMama says, “to substitute for an egg: Use 1 tablespoon finely ground chia seeds and 3 tablespoons of water per egg in a baked recipe”.
- To make healthy pudding – see our coconut chia pudding recipe here.
- To thicken soup or gravies – try grinding the chia seeds in a mortar and pestle, and use the powder to thicken soups, sauces, and gravies.
- To thicken meatballs instead of breadcrumbs – just throw in a couple of tablespoons per pound of meat.
How to Soak Chia Seeds
One way chia seeds are commonly used is to soak them first.
Dr Axe provides us with insight on how to soak chia seeds:
“To soak chia seeds, simply mix them in a 1:10 ratio chia to water. That’s about 1.5 tablespoons chia seeds in one cup of water. It does not have to be exact, but you do want it to gel all the way and not be too watery. Then let them sit for about 30 minutes to 2 hours.
Since chia seeds can hold up to 12 times its weight in water, they are wonderful to prevent dehydration. However, if you choose not to soak them, then they can also absorb water from you during digestion. So make sure to drink plenty of water throughout the day to keep your body hydrated”.
I prefer to soak them in coconut milk or almond milk with cinnamon and spices for a delicious chia pudding. Essentially you can use any liquid in the above ratios and the chia will soak up great.
So there you have it, I hope this convinces you to include chia seed superfood in your diet on a regular basis and gives you lots of chia inspiration too.
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Val
Hi Jedha, I made chia pudding with 1 cup of milk, 1/4 cup of chia seeds, 10 drops of stevia, and 1 teaspoon of vanilla. I also have lemon and almond flavoring to mix it up a bit. Refrigerate for 24 hours which gives it a thicker texture more like pudding. Then I add a little fruit and nuts. It’s a great substitute for ice cream!
Emily - Dietitian (MS, RD)
Thanks for sharing your recipe! We love how versatile chia pudding (or ice cream) can be!
Kim
Jedha;
Hi,i made a chocolate chia seed pudding with strawberries and it tasted really good.I let the chia seeds swell up in the natrel vanilla and natrela chocolate milk and the chia seeds swelled in the milk like a pudding and it tasted really good with some fresh strawberries on top of the pudding.My mom tasted it and she loved it and she told me that it tasted really good.
I will make the coconut chia seed pudding soon and i will let you know how much i love eating it.
Kim
Jedha: Nutritionist (MNutr)
Yes, the chia are great! And super healthy too :)
Val
Hi Jedha, I was reading that hemp seeds or hemp hearts are supposed to be good for you. Do you have any information on that? Thanks!
Emily - Dietitian (MS, RD)
No article specifically on hemp seeds yet, but a great suggestion for a future article.
Hemp seeds are pretty similar to chia seeds or flax seeds nutritionally, meaning they are a great addition to your diet. Most notable they provide a ton of health fat, as well as some fiber and protein. Hemp hearts are hemp seeds that have the outter shell removed, this will lower the fiber content of the food.
Sardoolsingh
I soaked half teaspoon chia seed in hot water for half an hour and drank it .it upset me in the morning when I find my blood sugar go up 260
Emily - Dietitian (MS, RD)
What else did you eat with your evening drink? (Or for that matter, what did you eat for dinner/ bedtime snack?) I would not expect chia seeds to be the cause of such a high blood sugar reading. Have you ever eaten chia seeds during the day?
Jane Cheung
Hi Jedha,
How many chia seed should one have if have type 2 diabetes?
Emily - Dietitian (MS, RD)
Hi Jane,
There isn’t a set limit of how many chia seeds to have per daily, but since we know they are a healthy food based off the research described in this article it’s definitely a good idea to consume them regularly. A serving size is about two tablespoons or 1 ounce, and this can be consumed every day or every other day without issue.
Kim
Hi jedha;
I just bought chia seeds today at the bulk Barn store and I have ground chia seeds at home that I put in my healthy smoothies that I make in my magic bullet blender for one person and I put either natrel milk,almond milk,cashew milk,or coconut lite milk with protein powder,stevia powder packets,frozen fruit and four slices of banana,avocado,in my smoothies.
But I have never tried to make chia seed pudding and I have never tasted this pudding before.how can I make good tasting healthy chia seed pudding for diabetics?I have had type 2 diabetes since January 2012 while recovering from five illnesses including pneumonia that I almost died from.i have actually had pneumonia and other illnesses since December 2011 but it was my first pneumonia that almost took my life and I had a near death experience while I was recovering from my first severe illnesses that has changed my life
I love drinking my smoothies with these ingredients in them and they taste really good too.
I have been trying to find some good tasting and healthy chia seed pudding for one person and I just found a few recipes that I can make and eat chia seed pudding for diabetics but I haven’t tried making chia seed pudding yet.
Which chia seed pudding recipe do you recommend that I make for my first pudding at home?I love chocolate,coconut,vanilla,with
fruit and yogurt as well.I am curious and excited to try new smoothie and chia seed pudding recipes that won’t put up my blood sugar,and I try really hard to do the best I can to control my diabetes and blood sugar but it sure can be challenging sometimes and I do get upset and anxious when my blood sugar levels go up,and I check my blood sugar three or four times a day which I journal my readings and I do my insulin twice a day.
Kim
Jedha
You might like this recipe Kim. You can really flavor chia pudding with anything you like!
Kim
Jedha;
Hi,i just copied down your coconut chia seed pudding recipe and i will make your pudding when i go to grocery store and the bulk barn to buy the ingredients to make your pudding and then i will let you know how much i enjoy eating the coconut chia seed pudding,i will have to make your pudding for my mom,niece,my brother’s wife and for me as well.your recipe is only for 2 people.
Kim
Jedha: Nutritionist (MNutr)
Hi Kim, If making for more people, just double or triple the ingredients – enjoy!
Sue
Would it be better to soak Chia seeds before using them in a Smoothie? At the moment I add a tablespoon of dry seeds before I turn the blender on.
Emily - Dietitian (MS, RD)
It won’t make a difference nutritionally whichever way you go. I always add them dry to my smoothie, and while I’ve never tried soaking them before a smoothie, I don’t imagine it will make much of a texture difference either (once it’s all blended together.) Let me know if you give it a try!
Anette
Hi Jedha,
I was just diagnosed with diabetes last December and I started to take medication.Sugar levels are between normal, I changed my diet and started exercising. However I have numbness in one of my toes and sometimes in one of my hands. Do you think if I get under control the blood sugar, this will go away?
Jedha
It is possible Anette. You may want to have this checked with a physician or podiatrist as well. This info on foot care may be helpful. And there is some good research that shows alpha lipoic acid helps with neuropathy. Always check with your doctor before supplementing.