How to Control Diabetes: Add These 5 Seeds to Your Daily Diet to Reduce Blood Sugar Level
Diabetes patients are very careful about diet as sugar level inside the body should be maintained within limits. While medicines and lifestyle correction in the form of exercises do their job, there are certain natural foods too that help one control his diabetes. Seeds are nutritional powerhouses rich in fiber, healthy fats, vitamins, and minerals that will help regulate blood sugar. Incorporation of certain seeds in your diet may give you considerable benefits in managing diabetes. Let’s have a closer look at five seeds that could help your body manage blood sugar better.
1. Flaxseeds (Linseeds)
Flaxseeds are a wonderful addition to a diet that is good for diabetic patients. They are rich in lignans, dietary fibre, and omega-3 fatty acids. There have been research studies which have proven that flaxseeds increase your body’s receptivity to insulin and decrease your blood sugar level. This type of soluble fiber slows down digestion rates and glucose absorption thus keeping your blood glucose levels at a stable rate. Another reason flaxseeds help in supporting and maintaining health is due to its high content of alpha-linolenic acid (ALA), a form of omega-3 fatty acid-a substance that plays a significant role in cardiovascular health, a factor that diabetes patients more often suffer from heart disease.
You could mix ground flaxseeds into your smoothies, throw them over a salad, or mix it with yogurt or oatmeal for a healthy shot.
2. Chia seeds
Probably the most famous superfood of the past decade, chia seeds have all valid reasons to be fashionable. The small seeds contain quite an abundance of fiber and antioxidants along with protein and even omega-3 fatty acids. High levels of soluble fiber in chia seeds cause them to gel up when mixed with water, which thereby reduces the percentage of glucose released into the bloodstream and subsequently prevents spiking blood sugar levels after meals.
Other research findings depict the administration of chias to enhance insulin sensitivity and lowering blood pressure, thus making it an excellent nut for diabetic persons.
How to Use Chia Seeds
Stimulation of the chias in water or juice forms a liquid drinkable chia that can be added in puddings, smoothies or oatmeal, it can also be used in any recipes intended for baking or yogurt mix.
3. Pumpkin Seeds
Pumpkin seeds are another healthy snack, high in magnesium, zinc, and healthy fats. People with diabetes need magnesium because of its involvement in the ways that insulin sensitizes tissues in the body to insulin action and also how the body metabolizes glucose. There have been some studies that low magnesium levels have been associated with increased risks for developing diabetes and poor control of blood sugars in patients diagnosed with diabetes. Pumpkin seeds contain antioxidants which may help in reduction of the inflammation in body-this is another factor for insulin resistance .
How to use pumpkin seeds: Eat pumpkin seeds as a snack, or add them to salads, soups, or trail mix. You can sprinkle them over your cereals or yogurt.
4. Sunflower Seeds
Sunflower seeds are also rich in vitamin E, magnesium, protein, and fiber-all of which contribute to the control of blood sugar levels. The combination of both fibre and protein causes the digestion to be slow, hence blood sugar does not shoot through the roof after meals. Magnesium is also an important constituent of glucose metabolism and helps to regulate the release of insulin. Moreover, sunflower seeds will also save you from cardiovascular complications that arise when most people suffering from diabetes experience.
Sunflower seeds How to make use of sunflower seeds: Sunflower seeds may be eaten as a snack raw. They can be added to salads or used to garnish yogurt and oatmeal. Sunflower seed butter is also a great alternative to peanut butter for use on toast or crackers.
5. Fenugreek Seeds
Fenugreek seeds have been used for nearly thousands of years as an adjunct in diabetes treatment. It is one of the good sources of soluble fibers that can prevent the rate of carbohydrate absorption into the bloodstream hence maintaining the blood sugar levels within bounds. Trigonelline and diosgenin are the compounds found in fenugreek seeds that enhance insulin sensitivity. A few studies reported that fasting blood sugar level decreased and glucose tolerance improved due to fenugreek seeds intake.
Fenugreek seeds: they can be used overnight and be soaking overnight in water, then used next morning in an empty stomach. They can be added to curries, soups, bakery, or powdered with smoothies.
Conclusion
KreativanSays, This blend of these five varieties of seeds – flaxseed, chia seed, pumpkin seed, sunflower seed, and fenugreek seed must be included in your nutritional intake to ensure a few key benefits towards diabetes management. The seeds contain fiber, healthy fats, and essential minerals that will help in maintaining good regulation of blood sugar levels while also enhancing insulin sensitivity and the general metabolic surroundings. They are foods that you can add to a well-structured diet or lifestyle to help you manage your diabetes. Do not forget that you should consult with your health care provider first before making drastic changes to your diet, especially if you are living with any health condition such as diabetes.