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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