How a Tiny Seed Can Influence Our Appetite?
We are all busy, so we tend not to prepare healthy and balanced meals for breakfast. Instead, we buy already prepared ones, or even miss the most important meal of the day.
Moreover, people treat breakfast as a dessert, so they buy doughnuts or any other foods that contain a lot of sugars. Such a habit can result in the rise of blood sugar, dramatic ups, and dips. Plus, this unhealthy habit can affect our mood and energy.
This is where this perfect snack comes in. It is time to replace the unhealthy meals and satisfy our hunger with these seeds. Furthermore, by eating them, we can avoid getting type 2 diabetes and insulin resistance. (1)
Chia seeds are a perfect source of protein, good fats, fibers, minerals, and vitamins. According to research, these healthy seeds can help keep healthy blood sugar levels. The participants who took part in the research consumed 25g chia seeds after meals. (2, 3 )
The meals that they ate contained 50g carbohydrates. Even though 50g carbohydrates are a lot for people with diabetes, the research stated that these seeds helped lower the spikes in the blood sugar and made the participants feel full.
Eat Chia Seeds to Lower the Blood Sugar
According to the research published in the European Journal of Clinical Nutrition, water with chia seeds can reduce the glucose level by an astonishing 39%, even if participants consumed meals with a lot of carbohydrates. (4, 5)
This may sound crazy, but research claims it to be true. Therefore, if we consume chia seeds with meals, our glucose may reduce for about 35-49%. Some believe that the proof rests in the chia seed pudding. (6)
Moreover, such results can prove useful for controlling the blood sugar and prevent the sudden swings in the sugar level. Plus, in cases of having any problems with fatigue or low energy, as a result of prediabetes or diabetes, try spicing your meal with 2 teaspoons of chia seeds.
Also, you can use them with water and drink them. They can help with hydration and can hold water in the system.
Chia Seeds Make Us Feel Full
When we feel full, the food influences our hunger and hormones, and our brain registers this information. This is how we can control our cravings and appetite. According to a study, scientists believe that chia seeds can help our body feel full. (7)
Scientists even proved that these seeds are more powerful than flax seeds and they can help with:
- The desire to eat
- Feeling full
- Prospective consumption
Even though both of these seeds contain a lot of fibers, chia seeds have four times more fibers than flax. Furthermore, the compounds they contain are immensely different and affect the digestion, water capacity and vulnerability to the acidic environment differently. (8)
This is the reason why these seeds are so powerful. They can affect the enzymes and hormones that balance blood sugar and appetite. Such effects are crucial especially for people with diabetes and prediabetes.
Maybe now we can try adding these seeds to our meal and change the unhealthy routine.