Diabetes is a condition in which either the blood sugar level of the person is high or there is insulin resistance. In the long run, it might affect our heart, eye and kidney functioning. Hence it is very important to consume a well-planned diet and choose foods which specifically aid in maintaining blood sugar levels and improve insulin sensitivity.
In this article, we will discuss some of the seeds which are good for people suffering from diabetes.
- Flaxseeds - Flaxseeds are amazingly healthy for us. They are rich in insoluble fibre which helps improve bowel health and blood sugar levels of the body. To assess the same, a study was conducted by Prasad K et al. 2016 in which it was found that flaxseeds have the greater potential to lessen the incidence of both type 1 and type 2 diabetes. This is due to the presence of flax lignan possessing hypolipidemic, antioxidant and hypoglycemic traits.
- Chia seeds - Chia seeds are another wonder seeds for diabetics. Their high dietary fibre and omega-3 content make them excellent for preventing insulin spikes and fighting inflammation. A clinical trial was conducted in Canada on 58 diabetic participants. At the end of the study, it was noticed that people who consumed 30 g of chia seeds per day had reduced HbA1c, level of inflammatory markers were less along with a significant reduction in waist circumference. Chia seeds promote weight loss by augmenting the levels of a fat-burning protein called adiponectin.
- Pumpkin Seeds - Pumpkin seeds are beneficial for diabetics as they contain protein, dietary fibre, omega-6 fats and magnesium. Studies have shown the association of reduced type 2 diabetes risk with adequate magnesium intake. People who consume pumpkin seeds regularly have better heart health and blood pressure. Presence of compounds like Trigonelline (TRG), Nicotinic acid (NA), and D-chiro-inositol (DCI) make pumpkin seeds good for diabetic patients.
- Fenugreek Seeds - Fenugreek seeds are most popularly used when it comes to dietary management of diabetes. A study conducted to assess the hypoglycemic effect of fenugreek or methi seeds on people with the 2 diabetes found a positive effect on fasting glucose levels and HbA1C. It was suggested that consuming 10 grams of fenugreek seeds per day may have a symbiotic effect in improving insulin sensitivity, along with an active lifestyle.
- Sunflower Seeds - Sunflower seeds are incredibly nutritious. They are rich in nutrients like vitamin E, B5, selenium, niacin, protein, dietary fibre, folate and iron. High dietary fibre content makes sunflower seeds good for diabetic patients. A study published in the Journal of Chemical and Pharmaceutical Research in 2016 examined the fasting blood glucose levels of diabetic patients consuming sunflower seeds. The study was conducted on 60 people who were advised to consume 40 grams of sunflower seeds per day for 12 weeks. Experts suggested that sunflower seeds favourably affect our blood sugar levels and can easily be used as a home remedy for diabetes management.
Hence, it can be concluded that these seeds are undoubtedly one of the best diabetic-friendly foods. They are easy to incorporate in the diet and can be enjoyed anytime.
Prasad, K., & Dhar, A. (2016). Flaxseed and Diabetes. Current pharmaceutical design, 22(2), 141-144. https://doi.org/
Javidi, A., Mozaffari-Khosravi, H., Nadjarzadeh, A., Dehghani, A., & Eftekhari, M. H. (2016). The effect of flaxseed powder on insulin resistance indices and blood pressure in pre-diabetic individuals: A randomized controlled clinical trial. Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences, 21, 70. https://doi.org/
Kassaian N, Azadbakht L, Forghani B, Amini M. Effect of fenugreek seeds on blood glucose and lipid profiles in type 2 diabetic patients. Int J Vitam Nutr Res. 2009;79(1):34-39. doi:10.1024/0300-98188.8.131.52
Genet Alem Geberemeskel, Yared Godefa Debebe, Nigisty Abraha Nguse. ( 2019.)." Antidiabetic Effect of Fenugreek Seed Powder Solution (Trigonella foenum-graecum L.) on Hyperlipidemia in Diabetic Patients", Journal of Diabetes Research, vol. 2019,Article ID 8507453, 8 pages, https://doi.org/
Ranade. M.,& Mudgalkar. N(2017). A simple dietary addition of fenugreek seed leads to the reduction in blood glucose levels: A parallel group, randomized single-blind trial.PMC.38(1-2): 24-27.