Both diabetes and high cholesterol are precursors for serious health consequences.
Diabetes is a condition that causes the level of sugar (glucose) in the blood to become too high.
Eventually, having high blood sugar levels can lead to disorders of the circulatory, nervous and immune systems.
High cholesterol is when a person has too much of a fatty substance called cholesterol in their blood.
Over time, having high cholesterol significantly increases a person’s risk of having a heart attack or a stroke.
With the right kind of treatment and management of both of these conditions, these risks can be significantly reduced - with seeds incorporated into the diet proving to be effective.
Chia seeds
“The fibre in chia seeds is mainly soluble fibre and mucilage, the substance responsible for the gluey texture of moistened chia seeds,” says Health Harvard.
“These fibres may help to lower LDL cholesterol and slow down digestion.
The site added that when incorporate chia seeds into your daily diet you can help “prevent blood sugar spikes after eating a meal and promote a feeling of fullness”.
One study looked at the effects of chia seeds on men.
The research involved 15 healthy men randomised to receive a 50g glucose test.
Participants were given food items which were supplemented with either 25g of ground Salba-chia.
The authors of the study wrote on their discovery after the glucose test saying: “Blood glucose samples and satiety ratings were collected at fasting and over two hours post-prandially.
They added that the chia seeds showed a strong effect on helping to lower blood sugar by 39%.
This was due to the seeds soluble fibre content which was also shown to have a positive effect on cholesterol levels.
Flaxseeds
In a study published in the National Library of Medicine, the effect of flax seed powder supplementation in the helping with the management of diabetes was further investigated.
“Flax seed (FS) is a functional food that is rich in omega 3 fatty acids and antioxidants and is low in carbohydrates,” noted the study.
It added: “In exploratory studies, flaxseeds were incorporated in recipes, which resulted in a reduction in the glycaemic index of the food items.”
Researchers further explored this theory and assigned subjects to either the experimental or control group.
The experimental group's diet was supplemented daily with 10g of flaxseed powder for a period of one month.
The control group received no supplementation or placebo.
“Supplementation with flaxseed reduced fasting blood glucose by 19.7% and glycated haemoglobin by 15.6%,” added the study.
It also found that flaxseed had a favourable reduction on cholesterol by 14.3%.
“These observations suggest the therapeutic potential of FS in the management of diabetes,” concluded the study.
Foods to help with diabetes and cholesterol
Other foods said to help lower both blood sugars and cholesterol include:
- Whole grains
- Non-starchy vegetables
- Monounsaturated fats
- Nuts and peanuts
- Fruit
- Fish
- Plant-based proteins.
READ NEXT:
