They’re tiny. Look a lot like sesame seeds.
And rumor has it Aztec warriors once relied on them for energy.
Chia seeds may be little. But they MORE than make up for their small size with a potent nutritional punch.
Incredibly, in just two tablespoons of the seeds, you’ll get…
- four grams of protein
- five grams of omega-3 fats
- 11 grams of fiber
Plus they contain nearly 30 percent of your daily recommended amount of magnesium, manganese and phosphorous. And 11 percent of your daily calcium needs.
But there’s another reason to make chia, and other fiber-packed foods like it, a regular item on your menu. It turns out they could help you balance your blood sugar.
In fact, researchers say they could help you take control of your diabetes.
Viscous fiber slows digestion
Now you may recall there are actually TWO main types of fiber…. soluble and insoluble.
Both versions bring bunches of health benefits to the table.
But in a new study, the spotlight was on viscous soluble fiber like the one you’ll find in chia seed.
Viscous fibers form a thick gel when mixed with water.
This unique property allows them to slow down digestion. Which means when you eat viscous fibers they help you feel full for longer. And they naturally reduce your appetite.
Viscous fiber may perform as well as diabetes drugs
When researchers dug deep into the data from 28 clinical trials focused on viscous fiber one thing soon became clear.
It’s a true blood sugar hero.
Diabetics taking viscous fiber supplement had measurably better blood sugar numbers than those who didn’t take supplements.
In fact, their blood sugar was in better shape no matter HOW you measured it…
- better blood sugar control
- lower hemoglobin-A1c (blood sugar average over three months)
- healthier fasting blood sugar
- improved insulin sensitivity
In fact, viscous fiber supplements performed as well or BETTER than some potential diabetes drugs in lowering A1c levels.
For the FDA to agree even to evaluate a diabetes drug, it has to lower A1c at least 0.3 percent. The vicious fiber supplements blew right past that minimum reducing it by an average of 0.58.
Add more viscous fiber foods to your diet
The typical Western diet is far too low in fiber, to begin with. So it’s a good idea for all of us to eat more fiber-filled foods.
But if you’re battling blood sugar issues, or are already diabetic, increasing the viscous fiber in your diet could help you regain control.
In some cases, it may even help you dial back, or eliminate drugs. So be sure to keep a close eye on your blood sugar. And talk with your doctor.
Chia seeds are an excellent source of viscous fiber. But they’re far from the only one.
Other foods which are naturally rich in viscous fiber include…
- black beans
- asparagus
- Brussels sprouts
- oats
- flax seed
There are also supplements available with this unique fiber including…
- guar gum
- psyllium
- pectin
Reign in your rising blood sugar naturally by adding more viscous fiber to your diet, starting today.
She is an advocate of self-education and is passionate about the power of group knowledge sharing, like the kind found right here on HealthierTalk.com. Alice loves to share her views on holistic and natural healing as well as her, sometimes contentious, thoughts on the profit-driven inner workings of traditional medicine.
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