Unsweetened Greek yogurt
One of the most suitable foods to combine with chia seeds is unsweetened Greek yogurt. This type of food is rich in protein, low in carbohydrates and contains beneficial bacteria that are beneficial for the gut microbiome.
When combined with chia seeds, this mixture forms a protein and fiber-rich snack, helping to prolong the feeling of fullness, limit snacking and slow down the rate of glucose absorption into the blood.
A simple recipe is to mix 1 box of unsweetened Greek yogurt with 1 tablespoon of chia seeds, leave for about 15 minutes before eating.
Whole grain oats
Oats are a source of complex carbohydrates rich in beta-glucan – a type of soluble fiber that has been shown to slow down sugar absorption.
People who need to control blood sugar can soak oatmeal with chia seeds overnight with unsweetened milk to create an oatmeal dish for a nutritious night.
Nutritious nuts
Almonds, walnuts, pumpkin seeds or flaxseed are foods rich in unsaturated fats that are beneficial for the heart.
When combined with chia seeds, this food group helps prolong the feeling of fullness and slow down the process of carbohydrate digestion.
A snack including Greek yogurt, chia seeds and a few almonds can help maintain stable energy for hours.
Tofu and beans
Tofu contains high-quality plant-based protein but low in carbohydrates. When used with chia seeds in salads or smoothies, eaters can increase protein and fiber without significantly increasing blood sugar levels.
In addition, beans such as black beans, red beans or chicken beans are also a source of slow-absorbing starch, suitable for people who need to control blood glucose.
Low-sugar fruits
Not all fruits are suitable for people at risk of high blood sugar. Experts recommend prioritizing fiber-rich fruits such as strawberries, blueberries, raspberries, kiwis, or apples.
Adding chia seeds to smoothies or fruits can help limit post-eating blood sugar spikes thanks to high soluble fiber content.
However, you should eat whole fruits instead of drinking juice because the natural fiber in the fruit helps control blood sugar better.
