Should You Eat Flaxseed If You Have Diabetes?

Flaxseeds are one of the most popular superfoods in the world. Flax seeds, also known as alsi ke beej, are a tiny, flat, brownish-red superfood packed with nutrients.

They are rich in omega 3 fats, dietary fiber, and protein. Flax seeds lower your cancer risk, boost your heart health, relieve constipation, and aid with arthritis. A flax seeds breakfast is increasingly being recommended by nutritionists for a variety of reasons, including preventing hair loss, promoting hair growth, lowering bad cholesterol, controlling blood sugar levels, and more.

Is it possible for a diabetic to eat flax seeds? Is it true that flaxseed lowers blood sugar levels? What are the benefits of flax seeds for diabetes? Let's see what we can find out!

Nutritional Value of Flaxseeds

One tablespoon (15 g) of flax seeds contain the following nutrients: 

Calories: 55

Carbs: 3 grams

Fiber: 2.8 grams

Protein: 1.8 grams

Fat: 4 grams

Omega-3 fatty acid: 2.4 grams

How Do Flaxseeds Help Diabetes?

Diabetes has become one of the most common medical concerns in today's world. Millions of people throughout the globe suffer from this metabolic condition. Diabetes is characterized by unusually high or unpredictable blood glucose levels. While there is no cure for diabetes, there are several natural remedies that can help you manage your symptoms.

Diet is an important part of diabetes control. According to a recent study, a plant-based diet can help minimize diabetic symptoms and perhaps lessen the likelihood of developing the disease. Supplementing your diabetic diet with adequate leafy greens, lentils, and legumes is a good idea, and you may also include some healthy nuts and seeds in your daily diabetic diet is also a good idea. Flaxseeds, also known as alsi, are thought to provide numerous health benefits for diabetics.

Flax seeds are noted for their high dietary fiber content. Because of the fiber content, the glycemic index of flax seeds is low, which aids with blood sugar regulation. 

Because of the antioxidants found in flax seeds, including them in your regular meals can help you increase your insulin sensitivity. 

Lignans account for a large amount of dietary fiber. They are a type of polyphenol found in plants that helps to lower blood sugar.

Ways To Consume Flax Seeds For Diabetes

1. If you have gastrointestinal difficulties, you should avoid eating them plain because they are high in fiber. Mix them in with other nuts and seeds in your trail mix now and then. 

2. Because flaxseeds have a hard and nutty surface, one way to consume them is to soak them in water overnight and drink the flaxseed water the next morning. The outer layer softens, as a result, making it simpler to chew them. This low-calorie beverage is a great substitute for juices and packaged beverages.

3. Because many people are unable to eat flaxseeds whole, ground flaxseeds are preferred. Taking 10-20 grams of flaxseed powder daily may help keep your blood sugar levels in check, but it's always a good idea to check with your doctor to make sure the amount you're taking is right for you. 

4. You may use healthful seeds to add flavor to a range of recipes. Salads, rotis, parathas, and raitas can all benefit from flaxseeds.

When to Eat Flaxseeds?

It's ideal to eat flax seeds first thing in the morning to get the most nutritional value out of them. You can eat it with your breakfast or add it to your water. Flax seeds are high in fiber, which improves your morning bowel movements and aids in the digestion of other foods.

Other Health Benefits Of Flaxseeds

1.    Improves Digestion

Because these seeds are high in fiber, they work as a natural laxative. They can be ingested daily to help with digestion and bowel movement. 

2.    Boosts Heart Health

Flaxseed's healthy lipids aid to lower blood pressure, prevent arterial hardening, lower "bad" LDL cholesterol, and avoid strokes. One study found that consuming three tablespoons of flaxseed powder daily for three months reduced "bad" LDL cholesterol by nearly 20% and total cholesterol by more than 15% in persons with high cholesterol. 

3.    Lower Cancer Risk

Flaxseed is strong in lignans (a plant compound with numerous health advantages) which aid in the prevention of prostate and breast cancer. 

4.    Helps To Lose Weight

Flaxseed is low in carbs, making it an excellent alternative for those attempting to reduce their sugar and starch intake. It's also a boon for vegans because it's a fantastic supply of omega-3 fatty acid that doesn't come from meat. It's frequently used as an egg substitute in bakeries to give dishes more substance. 

5.    Improves Fertility

Flaxseed is particularly good for ladies. It's been shown to improve women's fertility by increasing their odds of getting pregnant. Flax seeds also aid in the normalization of ovulation and the restoration of hormonal equilibrium. It also reduces the risk of cardiovascular disease in postmenopausal women.

6.    Reduces Hot Flashes

Although the evidence is conflicting, some studies show flaxseed may help with this perimenopause symptom. In one study, women who ate 20 grams of crushed flaxseed twice a day, mixed into cereal, juice, or yogurt, experienced half as many hot flashes as those who did not. Their hot flashes also decreased in severity by more than half. 

7.    Good For Skin

Giving women flaxseed oil lowered skin sensitivity and reduced skin roughness and scaling, all while enhancing skin moisture and smoothness, according to a research. 

Risk Factor Of Flax Seeds

·       Overconsumption of flaxseed can induce gas, bloating, and stomach pain due to their high fiber content. They're also regarded as a natural laxative, and too much of them might lead to diarrhea. 

·       Flaxseed has a similar impact to estrogen, so if you have a hormone-sensitive condition, flaxseed could make it worse. 

·       Flaxseed consumption by pregnant or breastfeeding women should only be done with a doctor's approval. 

·       Flaxseed can significantly cut cholesterol levels, therefore if you're already taking cholesterol medicine, you should avoid flax seeds. 

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