How to control diabetes: Add these 5 seeds to your daily diet to lower blood sugar level

Diabetes diet: Sunflower seeds are a good source of magnesium, a mineral involved in glucose metabolism (Image: Canva)

Diabetes is a chronic condition affecting millions worldwide that requires careful management to maintain stable blood sugar levels. While there are several treatments and medicine to combat the rise of blood sugar levels, there are also easy ways to keep it in check.

Fortunately, nature offers a bounty of seeds that can significantly aid in this endeavour. From chia seeds to flaxseeds, these tiny powerhouses are not only packed with essential nutrients but also possess properties that can help lower blood sugar levels:

Chia seeds: Renowned for their impressive nutritional profile, chia seeds are rich in fibre, protein, and omega-3 fatty acids. Their high fibre content can aid in slowing down digestion and the absorption of carbohydrates, thereby preventing spikes in blood sugar levels after meals. Additionally, chia seeds contain alpha-linolenic acid (ALA), a type of omega-3 fatty acid that has been linked to improved insulin sensitivity.

Flaxseeds: Flaxseeds are another seed variety celebrated for their health benefits, particularly concerning blood sugar regulation. Like chia seeds, flaxseeds are rich in fibre and healthy fats. The soluble fibre found in flaxseeds can form a gel-like substance in the digestive system, which may help slow down the release of sugar into the bloodstream. Furthermore, flaxseeds contain lignans, plant compounds with antioxidant properties that have shown promise in improving glycemic control.

Sunflower seeds: These crunchy delights are not just a tasty snack but also a source of nutrients beneficial for managing blood sugar levels. Sunflower seeds are a good source of magnesium, a mineral involved in glucose metabolism. Studies suggest that magnesium deficiency may impair insulin action, making adequate magnesium intake crucial for individuals with diabetes or prediabetes. Incorporating magnesium-rich foods like sunflower seeds into the diet can contribute to better blood sugar control.

Pumpkin seeds: Pumpkin seeds, also known as pepitas, are packed with nutrients that support overall health, including blood sugar management. These seeds are a rich source of magnesium, zinc, and antioxidants such as vitamin E. Zinc plays a vital role in insulin synthesis and secretion, making it essential for proper glucose utilisation. Additionally, the antioxidants in pumpkin seeds may help reduce oxidative stress associated with diabetes complications.

Sesame seeds: Often used in culinary preparations and valued for their nutty flavour, sesame seeds offer more than just taste. These tiny seeds are a good source of lignans, fibre, and protein. Research suggests that sesame lignans may possess anti-diabetic properties, exerting beneficial effects on insulin sensitivity and glucose metabolism. Adding sesame seeds to meals or snacks can be a simple yet effective way to support blood sugar control.

Whether sprinkled over salads, blended into smoothies, or enjoyed as a standalone snack, the diverse array of seeds offers versatility in culinary applications.

However, it's essential to remember that while seeds can complement a balanced diet, they should be part of a holistic approach to diabetes management, which includes regular exercise, medication adherence (if applicable), and monitoring blood sugar levels.