In recent years, many international studies have also shown the special benefits of chia seeds for controlling blood sugar and sleep, two common health problems in middle-aged and elderly people.
According to Dr. Vicky Newman, a clinical nutritionist at the University of California (USA), Fried chia seeds have the ability to form a gel layer when exposed to water, helping to slow down the digestion of carbohydrates and stabilize blood sugar after meals. This is an important mechanism to support diabetics and those at risk of prediabetes. In addition, the rich amount of fiber also helps create a feeling of fullness for a long time, reducing sweet cravings, a key factor in controlling weight and blood sugar.
Not only that, chia seeds also support sleep thanks to the content of tryptophan, an amino acid that helps the body produce serotonin and melatonin. Dr. Michael Breus, a sleep psychologist (USA), commented: Supporting tryptophan from foods like chia seeds can contribute to improving sleep quality, especially in the elderly who often have difficulty sleeping or staying up late.
To maximize the benefits, experts recommend using soaked chia seeds instead of eating them directly, because when stewed, chia seeds are easier to digest and exert more effects. Some simple ways are to mix chia seeds with warm water before meals, or mix with yogurt, oatmeal in the evening to both support digestion and help sleep well.
Doctors also note that you should not abuse: the appropriate dosage for adults is about 2025g/day, equivalent to 2 tablespoons. When combined with a balanced diet and reasonable exercise, chia seeds can become a powerful "assistant" in protecting blood sugar and sleep health.
