Chia seeds are rich in soluble fiber and omega-3 fatty acids, especially alpha-linolenic acid (ALA), along with a very low carbohydrate content.
When soaked in water, chia seeds expand and form a gel layer around them, helping to slow down the absorption of sugar into the blood after meals.
Chia seeds help improve insulin sensitivity and slow down the spike in glucose after meals.
This is a safe and effective choice for people who need to control blood sugar, especially when consumed before or with meals containing starch.
A study published in the European Journal of Clinical Nutrition (2021) showed that people who regularly used chia seeds for 12 weeks had a significant improvement in their HbA1c (average blood sugar) and visceral fat reduction.
Not only does it enhance flavor, fresh lemon juice contains a lot of vitamin C and polyphenols, which are antioxidants that help reduce the glycemic reaction, that is, the increase in blood sugar after meals.
A study from Osaka Metropolitan University (Japan, 2022) shows that using lemon juice before meals can reduce post-meal blood sugar levels by 10-15% in people with prediabetes.
Lemon juice helps slow down the rate of stomach emptying, thereby reducing the rate of sugar absorption.
How to make simple at home
Ingredients:
1 teaspoon chia seeds (5g)
300ml warm water
1 teaspoon fresh lemon juice
You can add fresh slices of lemon, a few mint leaves or cucumber slices if you want to enhance the flavor
How to do:
Soak chia seeds in warm water for 10-15 minutes until the seeds bloom.
Add lemon juice, stir well and use right before or after meals.
You can use cold in the summer to make it easier to drink, but avoid adding sugar or honey if you need to strictly control blood sugar.
Do not drink too much, only take 1-2 glasses/day, especially for people taking drugs to lower blood sugar or insulin.
People with digestive problems ( bloating, bowel disorders) need to monitor their body's reaction when they first start taking chia seeds.
For people with kidney disease, they should consult a doctor before regular use because chia seeds contain potassium and phosphorus.
