The Goods and Bads of Flaxseed for Diabetes

When preparing a diet for diabetes, there are several things to consider. There are certain foods that have been demonstrated to be more advantageous than others when it comes to preventing diseases like diabetes, even though there are basic recommendations that fall within a generally healthy diet, such as more fiber, less sugar, less carbohydrates, moderate red meat, low saturated fat, etc.

Flaxseed is one of the most popular healthy options in the kitchen, along with olive oil. This seed is actually not that unique in the culinary world; it’s frequently used in breads and in pressed oil.

It is renowned for having a high protein and high fiber content. There are 18 grams of protein and 108% of the daily required amount of dietary fiber in 100 grams, along with a minimal amount of saturated fat. It is also a major source of Omega-3 and Omega-6 fatty acids, which combine to generate a low ratio that has been linked in studies to the prevention of chronic disorders.

Not only is omega-3 advised by physicians to be consumed at a specific level, but studies have demonstrated that it can help prevent diabetes. Because of these factors, flaxseed may be considered a superfood option for diabetic diets in addition to being a nutritious food choice.

We are going to examine the advantages and disadvantages of consuming flaxseed products in more detail in this article.

First and foremost, consuming flaxseeds can have a number of positive benefits for diabetes.

Dietary fiber content of flaxseeds is high

As dietary fiber dissolves into our bodies’ water, it creates a mass with it during digestion. We can then use this method to aid in the digestion of additional low-fiber foods. This is the dietary fiber that is abundant in flaxseed.

Keep in mind that we are discussing the seeds themselves here, not the oil, which we shall discuss in a moment.

In addition to its well-known benefit of enhancing digestion, dietary fiber also lowers blood sugar levels by delaying the absorption of sugar into the bloodstream, according to studies (e.g., one published in 2013). Speaking more directly to the subject at issue, the researchers discovered that dietary fiber helps reduce type 2 diabetes and the associated cause, cardiovascular illnesses.

The results above have been confirmed by a more recent study that was published in 2019.

People with diabetes have reduced insulin activity, therefore it’s critical to maintain precise blood sugar management. Flaxseed is a fantastic choice for an item in your meal because of its high dietary fiber content, which may help with the aforementioned management.

Are you unsure of how to proceed with these tiny reddish-brown seeds? Consider your typical handling of chia or sesame seeds. If that’s okay as part of your diet, you can toss these tiny items into your yogurt, salad dish, or overnight oats.

Flaxseed aids in diabetic blood sugar management

We just discussed how crucial it is to manage blood sugar levels in people with diabetes and how flaxseed can be an excellent option for doing so. Let’s now examine a few research projects that specifically examine flaxseed and diabetes.

In a 2011 study, 10 grams of ground-up flaxseed powder were recommended as a dietary addition for 29 individuals with type 2 diabetes. After a month, the researchers discovered that these individuals’ blood sugar levels at baseline—that is, before they consume anything on a particular day—had decreased by an average of 19.7%.

Similar outcomes were obtained in a 2009 trial that used a similar population of adult diabetics. When the participants consumed 5 grams of flaxseed daily for three months instead of one month, their blood sugar levels were shown to have fallen by as much as 12% on average.

When the findings of these two studies are combined, we can draw some significant conclusions regarding how flaxseed lowers blood sugar levels in diabetics.

First of all, the effect is long-lasting as opposed to sudden. That is, consuming flaxseed on a regular basis is unlikely to cause your body to gradually get tolerant of the effect. This implies that the effect you had after consuming flaxseed for the first time will not change for the nth time.

The second is that flaxseed appears to be a very powerful tool for modifying blood sugar levels. This finding is based on the fact that 5 grams of flaxseed reduced blood sugar levels by 12%, but twice that much only reduced blood sugar levels by 7% more, or half of the original change.

When it comes to your nutrition, this means that there is probably a limit to how much flaxseed you can eat before your blood sugar levels start to fluctuate. Don’t go overboard with flaxseed; instead, stick to a moderate amount.

Read Also: Is Black Coffee Good or Bad for Diabetes?

You might be wondering about the aforementioned benefits for diabetes because one of the current health fads is a wide range of plant-based oils, such avocado and coconut, and flaxseed oil has become a mainstay on the shelves of most large supermarkets in the US.

Could it be the oil?

No, is the succinct response.

We are all surely aware that it can take up to six oranges to make one glass of orange juice (try it at yourself if you find this hard to believe) and that several essential nutrients, including fiber, that are found in whole fruits are not present in juices.

Therefore, it should come as no surprise that the nutritional composition of oil extracted from whole foods differs as well. When the oil from flaxseed is removed, it appears that the benefits of ingesting flaxseeds for diabetes are lost.

Researchers found that flaxseed oil had no effect on the blood sugar or insulin levels of persons with type 2 diabetes in a study that was published in 2008.

Nonetheless, it was demonstrated that flaxseed oil enhanced the subjects’ insulin sensitivity in a study including obese individuals.

It’s likely that the potent compounds in flaxseed oil work to prevent diabetes in those who are at risk of getting it, but they may not be as helpful to those who already have the condition. More investigation is required to dispel the doubts around this one.

Rich in antioxidants is flaxseed

Antioxidants have generally been proven to have a positive impact on the general health of those with diabetes, as inflammation plays a significant role in the damage that diabetes causes to the body and its organs.

Researchers discovered that flaxseed had the same impact and that it was caused by the antioxidant qualities of the seed in the same study that shown the beneficial effects of flaxseed oil on insulin sensitivity.

However, these effects have only been proven in animal studies, and research on human studies has not produced a clear conclusion that has been accepted by the greater scientific community. Consequently, even though everything appears positive, nothing firm can be declared just yet.

Possible drawbacks

Naturally, these mighty little seeds have some potential drawbacks for a substance this nutrient-dense.

Each seed contains a wealth of nutrients and other compounds, some of which may conflict with the medications your doctor has prescribed for you, such as blood thinners or even blood sugar-lowering medications.

For example, because flaxseed and its oil pack such a powerful punch of Omega-3, they may interfere with blood-sugar-lowering medications and cause your blood sugar to drop too low, necessitating a change in your diet or treatment plan.

The same may be true for medications that lower cholesterol, which makes it more difficult to modify or specify your medications.

In summary

All things considered, flaxseed products, particularly the seeds themselves, appear to be a generally health-promoting food that may be particularly helpful for controlling or preventing diabetes.

Research on animals has showed significant promise, even though human experts have not yet reached a consensus on many of these benefits. That doesn’t mean you can’t try including these seeds in a well-rounded, nutritious diet, though.

Flaxseeds are a seed, so using it in the kitchen could seem challenging. However, if you consider flaxseeds as a condiment or even a garnish, similar to sesame and chia seeds, you might find them to be a pleasant addition to your tiny snacks.

Finally, keep in mind that every person’s body is different, so before committing to any diet changes, like include a handful of flaxseeds in your meal, make sure to discuss your new plan with your doctor.