Flax Seed And Flax Seed Oil For Diabetes: Everything You Should Know

Flax Seeds And Flaxseed Oil: An Overview

Flaxseeds are one of the oldest crops in the world and are also known as linseeds or Linum usitatissimum. These seeds are an excellent source of insoluble fiber; from one tablespoon of flaxseeds, you can get three grams of fiber. Fiber takes a long time to break down and digest, which slows down the release of sugar in the bloodstream. Therefore, they are considered an ideal food for people with diabetes. You can use flaxseed whole, ground, or powdered flour. Here is the nutritional profile of flaxseeds:

1. Calories: 534 Kcal
2. Fat: 42.2 g
3. Protein: 18.3 g
4. Carbs: 28.9
5. Calcium: 255 mg
6. Iron: 5.7 mg

Linseed oil or flax oil are other names for flaxseed oil. It can be colorless or yellowish and is obtained from dried flax seeds. Two methods are used to extract the oil: solvent extraction or seed pressing. The main benefit of flaxseed oil is that it offers more fatty acids (omega-3) per serving. These are beneficial fatty acids that the body cannot produce on its own, so it must get them from the diet. Flaxseed oil contains:

1. Calories: 884 Kcal
2. Fat: 100 g
3. Protein: 0.1 g
4. Carbs: 0 g
5. Calcium: 1 mg

Flaxseed and Flaxseed Oil For Diabetes

Flaxseeds and their oil contain a combination of various healthy nutrients that are essential not only for overall health but also play a key role in diabetes management. For example, they are rich in omega-3, fiber, and other unique compounds. These ingredients keep the blood sugar in control, reduce the risk of heart diseases, and improve insulin sensitivity. But how do flaxseeds and their oil do this? Let's know about it in detail here:

Flax Seeds Can Control Blood Sugar Level

Keeping blood sugar levels stable is essential for people with diabetes, and this is what flaxseeds help you in. Flaxseeds provide more fiber than other seeds. Therefore, they play a significant role in blood sugar level management. Flaxseeds also have a low glycemic index. It implies that eating them won't cause your blood sugar levels to spike.

Alpha-linolenic acid (ALA), an omega-3 fatty acid, is found in large amounts in flaxseeds. Due to its well-known anti-inflammatory qualities, ALA may help lower insulin resistance, a major problem associated with diabetes. According to a study, people (with type 2 diabetes) who consume flaxseed can lower their blood sugar levels by 19.7%.

Improves Insulin Sensitivity

The human body uses insulin to regulate blood sugar levels. Diabetes patients cannot properly respond to insulin, known as insulin resistance. Insulin sensitivity refers to how sensitively your body responds to insulin and how your body monitors and regulates blood glucose levels. High amounts of lignan, a potent antioxidant, are found in flaxseeds. The main lignan found in flax seeds is secoisolariciresinol diglucoside (SDG). By improving insulin sensitivity, SDG can postpone the development of diabetes. In short, antioxidants enhance insulin sensitivity and delay diabetes development.

Best Ways To Add Flax Seeds and Flax Seed Oil To Your Diet

If you have diabetes and dont know how to add flaxseed to your diet, here are a few options for you:

1. Flaxseed Oil: Flaxseed oil is a great choice for cooking, salad dressings, and sprinkle over roasted vegetables. It is an excellent substitute for vegetable oils because it contains omega-3 fatty acids.
2. Crushed Flaxseeds: Ground flaxseeds are a great source of protein and fiber and can be added to salads, yogurt, oats, and smoothies as toppings.
3. Flaxseed Flour: Flaxseed flour is another gluten-free substitute for wheat flour in baking. It is rich in protein, fiber, and omega-3 fatty acids, making it a good choice for people with diabetes.
4. Flaxseed Butter: Flaxseed butter is a healthier substitute for traditional butter. To make it, mix water and ground flaxseeds until a thick paste forms. Spread flaxseed butter on toast, use it as a fruit dip, or blend it into smoothies.
5. Flaxseed Crackers: Flaxseed crackers are a nutritious snack for people with diabetes. To make them, combine water, spices, and ground flaxseeds. Make dough, cut it into crackers, and bake until crisp.
6. Flaxseed Yogurt Toppings: Add ground flaxseeds to your favorite yogurt as a topping for a delightful and nutritious treat. For more flavor and consistency, you can also include nuts and fruits.
7. Flaxseed Sprinkles: Flaxseed sprinkles are a mixture of ground flaxseed, herbs, and spices. They can be sprinkled on popcorn or used as a spice for meats and veggies. They give your meals a tasty and nourishing flavor.
8. Flaxseed Meal: Flaxseed meal is a gluten-free alternative to wheat flour that can be used in baking. It gives baked goods a nutty flavor and is an excellent source of protein and fiber.

Conclusion:

Flax seeds are beneficial due to their high level of fiber, omega-3 fatty acids, and other plant chemicals like antioxidants. Due to these compounds, flaxseeds and oil can maintain the blood sugar level, control blood pressure, and reduce the risk of other chronic diseases like cancer. Also, flaxseeds reduce the desire for hunger and give you feelings of fullness. It ultimately prevents overeating and helps in weight loss. You can easily add flaxseeds or oil to your diet as flaxseed crackers, sprinkles, or toppings. So, what are you waiting for? Add these seeds to your diet and combat diabetes like a pro!