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Categories: Disease prevention

How to consume flax seeds against diabetes

Published by
lbobvalla
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Discover how to consume flax seeds against diabetes.

Flax seeds have long been known for their action on diabetes and cholesterol. Be aware, however, that under no circumstances should you stop taking the medications prescribed by your doctor, and take advice from him if you wish to take natural products.

So let’s expand on the subject to find out everything about the anti-diabetic properties of these small seeds, recommended by nutritionists!

This way to buy flax seeds, oil seeds from the Linum usitatissimum species, a herbaceous plant cultivated for millennia, among other things for its health benefits.

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Composition of flax seeds

The nutritional composition for 100 g of flax seeds:

• Fat: 36 g

• polyunsaturated fatty acids: 25 g

• saturated fatty acids: 3 g

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• Dietary fiber: 27 g

• Protein: 20 g

• Carbohydrates: 6 g

• Water: 6 g

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Among its high content of polyunsaturated fatty acids, we find mainly omega-3. Flaxseed is one of the foods richest in omega-3 in the plant world, this alpha-linolenic acid (ALA), an essential fatty acid that the body cannot produce on its own.

The benefits of flax seeds on blood sugar

Flaxseed is excellent for general health, we wrote an article on the benefits of flax seeds which details all the beneficial effects of these oilseeds on the body.

Soluble fiber content

Flax seeds are very rich in soluble fiber, they provide 3 g of fiber per tablespoon. They allow good assimilation of sugars, making them digest slowly and regularly, rather than quickly peaking.

They, therefore, promote the control of blood sugar levels and facilitate the work of the pancreas and insulin.

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Magnesium content

Flax seeds are rich in magnesium, around 392 mg / 100 g. Magnesium is an essential mineral for the metabolism of glucose and the correct action of insulin.

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Action on insulin sensitivity

Flax seeds help improve insulin sensitivity, the hormone that regulates blood sugar levels. Thus, they help reduce insulin resistance, a risk factor for type 2 diabetes.

It would be the high content of flax seeds in lignan, a powerful antioxidant, which would improve insulin sensitivity and slow the development of diabetes.

Some studies

A study of 29 people with type 2 diabetes, who consumed 10 g of ground flax seeds for 4 weeks showed a reduction in fasting blood sugar by 19.7% compared to the control group.

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Another study conducted this time on 120 people with type 2 diabetes, who consumed 5g of flaxseed per day for 3 months, showed an average drop in fasting blood sugar of 12% per day. compared to a control group.

A third study compared the action of flax seeds against the action of flaxseed oil. Result: only flax seeds seem to be beneficial against diabetes.

A study was conducted on the action of lignans on animals, mainly one of its constituents, secoisolariciresinol diglucoside (or SDG), which has shown interesting potential for improving insulin sensitivity and delaying the development of diabetes. type 1 and 2.

How to consume flax seeds against diabetes?

In what form to take flax seeds

Flax seeds are eaten mainly as seeds, crushed or ground. You should know that the seed coat is hard and thick, which prevents digestion of the seed which will then pass through the digestive tract without being assimilated by the body.

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Thus, it is advisable to grind the flax seeds or crush them before consuming them, using a spice grinder, a coffee grinder, a blender, or a mortar.

We do not recommend buying them directly ground because they keep very poorly in this form (see how to store flax seeds ). It is better to grind them at the last moment.

How much flaxseed to take?

If we stick to the studies carried out on flax seeds, it seems that the consumption of 10 g of ground flax seeds is the correct dosage for an adult.

However, there is no general dosage for flax seeds and diabetes, you must consult a health professional for a personalized prescription.

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Where to use flax seeds?

Ground flax seeds can be consumed directly, mixed with water for excellent, or with any drink.

In the diet, it can be put in yogurts, fruit compotes, morning cereals and muesli, salads, etc. Consult our recipes with flax seeds to find ideas for cooking your flax seeds easily.

Precautions for use

A flaxseed cure is not trivial, consult the contraindications related to flax seeds to know everything about the possible undesirable effects that they can cause.

The action of flax seeds on blood sugar and diabetes in general means that you should take precautions in its use if you are on hypoglycaemic medication to treat diabetes.

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It is advisable to consult a doctor before embarking on a cure of flax, to avoid possible interactions with certain drugs used to regulate the glycemia

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