This article discusses the uses of flaxseed to lower post-prandial blood sugar and as an inexpensive source of omega-3 fatty acids.
Flaxseed, often referred to as a “superfood,” has been recognized for its numerous health benefits, including its ability to lower postprandial hyperglycemia.
This tiny seed is rich in nutrients, such as fiber, omega-3 fatty acids, and lignans, making it a powerful addition to any diet.
For individuals with diabetes, flaxseed is a natural way to manage blood sugar levels after meals while supporting heart health, reducing inflammation, and improving digestive health.
Flaxseed and Postprandial Hyperglycemia
Postprandial hyperglycemia, or sharp rises in blood sugar after eating, is a significant challenge for individuals with diabetes.
These spikes contribute to poor glucose control and increase the risk of diabetes-related complications.
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Flaxseed Study
A recent randomized crossover clinical trial, Acute Flaxseed Intake Reduces Postprandial Glycemia in Subjects with Type 2 Diabetes: A Randomized Crossover Clinical Trial, explored the acute effects of flaxseed on postprandial blood glucose levels.
The study involved 19 men with Type 2 Diabetes Mellitus (T2DM) who consumed either a standardized breakfast alone (control) or a prior intake of 15 grams of ground raw golden flaxseed.
The results were astounding:
Reduced Sugar Spike:
- Compared to the control group, participants who consumed flaxseed experienced a 17% reduction in peak glucose levels.
Lowered Glycemic Response:
- The 2-hour postprandial glycemic response (area under the curve) was reduced by 24% in the flaxseed group.
No Change in Taste Perception:
- Palatability markers, such as visual appeal and taste pleasantness, were unaffected, making flaxseed a practical dietary addition.
This study highlights flaxseed’s potential as a natural, effective way to manage postprandial hyperglycemia.
Reference: Lima, J. V. et al. (2021). “Acute Flaxseed Intake Reduces Postprandial Glycemia in Subjects with Type 2 Diabetes: A Randomized Crossover Clinical Trial.” Nutrients.
Rich Source of Omega-3 Fatty Acids
Flaxseed is one of the best plant-based sources of alpha-linolenic acid (ALA), an omega-3 fatty acid. Omega-3s are well-known for their anti-inflammatory properties and ability to reduce cardiovascular disease risk.
Cardiovascular health is essential for everyone, but especially for individuals with diabetes, as they face a higher risk of heart-related complications.
Other Health Benefits of Flaxseed
High in Dietary Fiber:
- Flaxseed contains soluble and insoluble fiber, which helps slow digestion, stabilize blood sugar levels, and promote healthy bowel movements.
Improves the Gut Microbiome
- Dietary flaxseed can improve the beneficial microbiome by acting as a prebiotic, promoting the growth of gut-friendly bacteria such as Lactobacillus and Bifidobacterium.
- Its high fiber content is fermented in the gut, producing short-chain fatty acids that support gut health and reduce inflammation.
Related: Probiotics And Prebiotics For Blood Sugar: A Helpful Guide
Rich in Lignans:
- Flaxseed is an excellent source of lignans, plant compounds with antioxidant and estrogen-like properties. Lignans may reduce the risk of hormone-related cancers and improve overall hormone balance.
Supports Weight Management:
- Flaxseed’s high fiber content promotes a feeling of fullness, which can help reduce calorie intake and support weight loss efforts.
Improves Digestive Health:
- Insoluble fiber in flaxseed helps prevent constipation and supports a healthy gut microbiome.
How to Add Flaxseed to Your Diet
Flaxseed is versatile and easy to include in your daily meals. Here are a few tips:
Ground Flaxseed:
- Always opt for ground flaxseed rather than whole, as the body cannot effectively digest whole seeds.
- Add it to smoothies, oatmeal, yogurt, or baked goods.
Pre-Meal Supplement:
- As demonstrated in the clinical trial, for blood sugar control, consider consuming 15 grams of ground flaxseed mixed with water or sprinkled over a small snack before meals.
- Flaxseed is tasteless and does not alter food flavor.
Storage Tips:
- Store ground flaxseed in an airtight container in the refrigerator to preserve its freshness and nutrient content.
- Due to its high omega-3 fatty acid content, flaxseed can become rancid if exposed to air, heat, or light.
Conclusion
Flaxseed offers a natural, accessible, and effective way to lower postprandial blood sugar levels, making it an excellent addition to the diets of individuals with diabetes.
Beyond blood sugar control, its omega-3 fatty acids, fiber, and lignans provide many health benefits.
Incorporating flaxseed into your meals can improve overall health while supporting diabetes management.
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Related:
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References
- Lima, J. V., et al. (2021). “Acute Flaxseed Intake Reduces Postprandial Glycemia in Subjects with Type 2 Diabetes: A Randomized Crossover Clinical Trial.” Nutrients. DOI: [Link to the study if available]
- Bloedon, L. T., & Szapary, P. O. (2004). “Flaxseed and Cardiovascular Risk.” Nutrition Reviews, 62(1), 18-27. DOI: 10.1111/j.1753-4887.2004.tb00001.x
- Pan, A., et al. (2009). “Effects of flaxseed and flaxseed oil supplementation on blood lipids and glucose: a systematic review and meta-analysis.” The American Journal of Clinical Nutrition, 90(2), 288-297. DOI: 10.3945/ajcn.2009.27469
Image credit brown flaxseeds: By Sanjay Acharya – Own work, CC BY-SA 3.0, https://commons.wikimedia.org/w/index.php?curid=5805308
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