If you’re struggling to keep your blood glucose levels at bay, it's time to add some seeds to your diet! Certain seeds come packed with nutrients that can help regulate glucose levels. From chia to flax to pumpkin seeds, there are plenty of tasty options to choose from that won't wreak havoc on your blood sugar. Read on to learn more!

Type 2 diabetes is the most common type of diabetes, accounting for approximately 90-95% of all cases worldwide! It happens when the body doesn't produce enough insulin or doesn't use it efficiently, leading to high blood sugar levels. While it’s true that avoiding certain foods plays a major role in regulating blood sugar levels, we’re here to tell you that a bland diet isn’t the only survival technique. The importance of fruits and vegetables in a balanced diet is a well-known fact. However, the value of seeds - tiny powerhouses of nutrition - is often underestimated, particularly in the management of conditions like diabetes. Eating seeds like chia, flax, and pumpkin seeds for diabetes has a wide range of benefits. In this article, we’re going to talk about the different types of seeds, why they’re suitable for type 2 diabetics, and how you can consume them.

Why Seeds Are Good for Diabetics

Seeds have been playing an essential role in human nutrition and health for a long time now. These little powerhouses are packed with bioactive compounds that offer all sorts of health benefits. When consumed as part of a nutritious diet, they can help reduce blood sugar, cholesterol, and blood pressure due to their health-promoting components. They are an excellent source of plant protein, fiber, minerals like calcium, zinc, and iron, and vitamins like vitamin E. The fiber content makes seeds good for diabetes since it also prevents a spike in blood sugar after consumption.

The Role of Seeds in Maintaining Balanced Blood Glucose Levels

Managing diabetes effectively involves more than just adhering to prescribed medications; it also requires mindful dietary choices. One such beneficial addition to your diet can be the variety of seeds we can eat in diabetes. Read on to explore the role of incorporating seeds into your diabetic-friendly meals.

  • Seeds are an essential source of good fat that helps regulate our body's fat levels and keep us healthy. Since excess fat in the body can worsen diabetes, it can be helpful to incorporate seeds into your diet.
  • Whole seeds are a great source of slow-release carbohydrates and dietary fiber. This fiber dissolves in water and transforms into a gel-like substance that acts as a barrier against fats that would normally be digested and absorbed by the body.
  • The best seeds for diabetes are also involved in the improvement of insulin resistance or enabling insulin production. For instance, pumpkin seeds for diabetes would be a great addition to your diet to manage the condition.

Let’s move on to the types of seeds we can eat in a diabetes diet and why they’re good for us.

Type of Seeds and Their Benefits

Seeds have the potential to regulate glucose levels and can be effectively used to manage this metabolic condition. Listed below are some of the best types of seeds to eat in diabetes:

Flax seeds:

Flax seeds for diabetes are renowned for their ability to manage blood sugar levels. Here’s why flax seeds are considered one of the best seeds to eat for diabetes.

Quantity of flax Components Health benefits Recipes
100 grams 28.5 grams of polyunsaturated fatty acids (includes the omega 3s)
  • Lowers blood glucose levels
  • Slows down the release of sugar in the blood
  • Regulates cholesterol levels
Flaxseed roti Oats porridge with flax seed (without sugar)
27 grams of dietary fiber
18g of protein
534 calories

Pumpkin seeds

Pumpkin seeds are densely packed with useful nutrients, earning them a spot on the list of the best seeds to eat in diabetes. Here’s why eating pumpkin seeds for diabetes is highly recommended:

Quantity of flax Components Health benefits Recipes
100 grams 18 gram of dietary fibre
  • Anti-diabetic potential
  • Packed with good fats, dietary fibre and protein
  • Positive impact on glycemic control
Pumpkin seed curry
19 g of protein
446 calories

Chia Seeds

Among the best seeds to eat in diabetes, chia seeds are a good choice. They can help in the management of type 2 diabetes, thus making chia seeds for diabetics a great dietary choice!

Quantity of flax Components Health benefits Recipes
100 grams 34 gram of dietary fibre
  1. Helps lower LDL cholesterol
  2. Prevents blood sugar spikes
Apple chia seed smoothie (without sugar)
Carrot chia raita
17 g of protein
23g of Polyunsaturated fatty acids (includes omega-3)
486 calories

Sesame seeds (Til):

Sesame seeds may be tiny, but they’re one of the best seeds for diabetes, loaded with a range of nutrients.

Quantity of flax Components Health benefits Recipes
100 grams 11.8 gram of dietary fibre 18 g of protein
  1. May help significantly reduce blood sugar and the stress on the liver
  2. Packed with omega-3 fatty acids
Sesame coconut chutney
Sesame peas kulcha
21.8 g of Polyunsaturated fatty acids (includes omega-3)
573 calories

Sunflower seeds:

These are diabetic friendly seeds and contain vital phytosterols, unsaturated fatty acids, proteins, and a variety of vitamins and minerals. They are considered healthy seeds for diabetes for many reasons:

Quantity of flax Components Health benefits Recipes
100 grams 9 g of dietary fibre
  1. Decreases blood glucose levels
  2. Improves body weight
  3. Regulates insulin levels
  4. Packed with vital vitamins and minerals
  5. Lowers risk of type 2 diabetes, heart conditions, inflammation
Oats sunflower seed bar
Sunflower seed butter
21 g of protein
23 g of Polyunsaturated fatty acids (includes omega-3)
584 calories

Now that we’ve covered some of the best seeds we can eat in diabetes, let’s look at the delicious ways we can consume them.

Delicious Ways To Consume Seeds

Check out our delectable suggestions for seamlessly integrating nutrient-dense seeds into your daily meals:

Pumpkin seed curry:

For you curry lovers out there, this classic dish uses one of the best seeds for diabetes that can help manage blood sugar levels - pumpkin seed! It requires blending the pumpkin seeds with tomato and onion and then adding enough spices to make a flavourful curry. Try using pumpkin seeds for a diabetes diet with this recipe at home.

Apple Chia Seed Smoothie:

Chia seeds are a great way to make your beverages tastier! Considered healthy seeds for diabetes, they have a low glycemic index despite containing a fair amount of glucose. This means that the carbs in chia seeds are digested and absorbed slowly, leading to stable blood sugar levels. Make sure that you make it without sugar to better manage diabetes.

Coconut flaxseed roti:

When looking to nutritionally enhance your chapatis, flaxseed has got you covered! Add a tablespoon to your rotis and enjoy a contrasting flavour while also regulating any blood sugar spikes.

To Sum It Up

An understanding of the best seeds to eat in diabetes could very well transform a diabetic’s approach to food, for there are different types of seeds to eat in diabetes that leave a positive impact. So when you’re running low on energy and are craving some diabetes-friendly snacks, all you need is a handful of healthy seeds. Incorporating a multitude of seeds, including pumpkin seeds for diabetes may help manage this condition and do much more for your health. However, make sure you speak to a healthcare professional before making any sudden changes to your diet!