Diabetes & Diet – 3 Ways Chia Seeds Can Lower Blood Sugar

What are you waiting for? Head to the grocery!


Chia seeds are one of the top superfood praised by wellness experts. It’s surprising how these little black seeds hold such powerful punch, right?

Let’s be real: chia seeds are pretty bland. But I guess I shouldn’t complain since, given their lack of taste, chia seeds are one of the few healthy foods that people will eat. Because of that, I’m giving it a 5-star rating.

Here are 3 ways chia seeds could prevent a spike in blood sugar.

#1. Slower Sugar Absorption

Chia seeds are packed with fiber. One tablespoon of chia seeds contains nearly 4 grams of fiber. Fiber offers a long-list of health benefits for people living with diabetes, including slower absorption of sugar, lower cholesterol levels, increase the sense of fullness, bowel regularity, and healthy microbiota. According to the American Diabetes Association (ADA), people with diabetes should consume 25 to 30 grams of fiber per day.

4 g of fiber per tablespoon

#2. Heart Healthy

Contrary to bad fats, good fats like omega-3 fatty acids help to ward off a panoply of diseases, notably heart disease. The body cannot synthesize omega-3 fatty acids; therefore, people have no other choice than to turn to food to get their fill.

Many of the health of benefits of omega-3 fatty acids are cardiovascular related such as lower triglycerides levels, blood pressure, inflammation, and risk of blood clots. While the direct effect of omega-3 fatty acids on blood sugar is still being investigated, it is reasonable to believe that lowering inflammation and a healthy heart could indirectly improve the glycemic control since heart disease and diabetes share several similar biological effects.

2 g of omega-3 fatty acids per tablespoon

#3. Sense of Fullness 

Brimming with protein and fiber, chia seeds can keep you feeling full for a long period, thus preventing you from going on a snacking spree. If you’re always hangry and tend to reach out for junk foods, chia seeds may be the super grains to solve your problem.