Fiber and blood sugar levels; chia seeds and flax seeds
Store AlluloseHearing (14:17)
The chia seed
Chia is rich in omega-3 and omega-6 fatty acids and is high in fiber and protein.
It helps reverse inflammation and has a beneficial effect on cholesterol and blood pressure. It must be ground, because without it, most of it remains undigested!
Chia is one of the best sources of omega-3 fatty acids.
This type of fatty acid plays an important role in brain function, heart health, and reducing inflammation. It improves cardiovascular and cognitive function, and promotes well-being.
It is ideal for dieters, as it has almost no calories.
It is high in fiber, fills you up quickly and creates a feeling of satiety because it absorbs water, turns into a thick gel, fills the stomach, and slows the absorption of sugars into the body.
Adequate fiber intake reduces the risk of coronary heart disease, type 2 diabetes, several types of cancer, inflammation, and digestive disorders.
Fiber helps reduce LDL cholesterol levels and triglyceride levels, and increases heart-protective HDL cholesterol levels.
It should be consumed raw,
because heat treatment damages the vital substances it contains.
The seeds should be sprinkled on food/drink, or placed in the mouth with a spoon immediately before eating and rinsed - preferably with vinegar water.
For replacing 1 egg
Mix 1 tbsp of chia seeds with 3 tbsp of water, let it swell, then add it to, for example, cookie dough, as an egg substitute.
Their optimal daily dose is 4 tablespoons.
Flaxseed
Source of omega-3 fatty acids
Flaxseed is also a rich source of alpha-linolenic acid, a type of omega-3 fatty acid that has a positive effect on both heart and vascular health.
Foods rich in alpha-linolenic acid reduce the risk of heart attack and stroke.
Fiber source
Rich in fiber, both soluble and insoluble.
Fiber can help maintain a healthy digestive system, prevent constipation, and increase feelings of fullness.
Phytonutrients
For example, lignans have antioxidant effects and play a role in cancer prevention and maintaining hormonal balance.
Minerals and vitamins
It is rich in magnesium, manganese and phosphorus.
Contains B vitamins, vitamin E and other antioxidants
How many grams of chia seeds contain the same amount of fiber as a head of lettuce?
The fiber content of a head of lettuce is on average about 1.3 grams/100 g.
A medium head of lettuce weighs about 300-400 grams, so its total fiber content is about 4-5 grams.
Chia seeds are extremely high in fiber: 100 grams of chia seeds contain 34-42 grams of fiber.
Calculation
- One head of lettuce (e.g. 350 g): approx. 4.5 g fiber
- Chia seeds: about 34.4 g fiber per 100 g
- To get 4.5 g of fiber: about 13-14 g of chia seeds are enough
4.5g fiber: (34.4g fiber /100g) ≈ 13 grams
Summary
To get the same amount of fiber as an average head of lettuce (4–5 g), you would need to consume about 13–15 grams of chia seeds.
The fiber content of an average head of lettuce is about 4-5 grams, and this much fiber is found in about 13-15 grams of chia seeds, since 100 grams of chia seeds contain an average of 34-42 grams of fiber.
13-15 grams of chia, how many tablespoons is that?
13-15 grams of chia seeds equals about 2 tablespoons, as a tablespoon of chia seeds typically weighs 7-8 grams.
This conversion is based on the size of an average heaped tablespoon.
Details
- 1 tablespoon of chia seeds ≈ 7–8 grams
- 13-15 grams of chia seeds ≈ 2 heaped tablespoons
So, if you want to measure out 13-15 grams of chia seeds, use 2 tablespoons. This amount is equivalent to the fiber content of an average head of lettuce.
14 grams of chia seeds is roughly 2 tablespoons, because a tablespoon of chia seeds usually weighs 7-8 grams.
The basis for the conversion is that 2 heaped tablespoons of chia seeds will be approximately 14-16 grams.
If we buy 50% chia and 50% flaxseed, how does the calculation work?
If you mix 50% chia seeds and 50% flax seeds, the average fiber content of the mixture will be slightly lower than with chia seeds alone, but it will still remain extremely high.
Fiber content (per 100 grams of product)
- Chia seeds: about 34.4 g fiber
- Flaxseed: about 27.3 g fiber
So, on average, 100 grams of the mixture contains this much fiber:
(34.4g + 27.3g) :2 = 30.85g
Fiber content of an average head of lettuce
One head (about 350 g) of lettuce: about 4.5 g of fiber
You can achieve the desired 4.5 g of fiber from the mixture with these grams:
(4.5 : 30.85) × 100 ≈ 14.6 grams
Expressed in spoons
- 1 tablespoon seeds (flaxseeds or chia seeds) approx. 7–8 g
- 14–15 g mixture is about 2 tablespoons (a heaped spoon)
Summary
You can cover the same amount of fiber as an average head of lettuce with about 2 tablespoons, or 14-15 grams, of a 50-50% chia-flaxseed mixture.
This amount is recommended from freshly ground seeds to ensure that the fiber, omega-3, and other beneficial compounds are utilized.
Chia, flaxseed pudding
How are the micronutrients distributed in the 50-50% mixture?
The micronutrient composition of a half-and-half chia-flaxseed mixture is a combination of two different but complementary nutrient bombs .
Both are rich in vitamins and minerals, but there are shifts in emphasis in the amounts of each micronutrient.
Main micronutrients per 100 g of mixture (approx. half and half ratio)
Micronutrient Chia seeds (100 g), Flax seeds (100 g): Mixture (per 100 grams)
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Protein 16-17g, 18-20g: ~17-19g |
Interpretation and practical information
- The nutrients in the mixture significantly contribute to the daily intake of fiber, protein, omega-3, calcium, magnesium and phosphorus.
- The strength of chia seeds is their outstanding fiber, calcium, and manganese content, while flax seeds contain more lignans (antioxidants), B vitamins, and generally more omega-3s and potassium.
- The combination is good for diversifying your micronutrient intake, for example in porridge, salad or baked goods.
With a 50–50% mix, you can reap the benefits of almost both seeds, enriching your diet with a more complex micronutrient profile .
Micronutrient profile
The micronutrient profile of a 50-50% chia-flaxseed blend is typically distributed based on the average values of each seed.
Consuming half and half balances out the different nutritional benefits of the two seeds – so you get significant amounts of fiber, Omega-3, magnesium, calcium, phosphorus, and many important vitamins at the same time.
The total amount of micronutrients is always half the average value of each seed, making the mixture an excellent source of complex plant nutrients .
In one tablespoon of the mixture, you get roughly the following nutrient distribution (as the sum of the proportions per 100 grams):
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Micronutrient NRV% /100 g Protein 35 Fiber 130 Omega-3 (ALA) 1795 Calcium 5344 Magnesium 9333 Phosphorus 10607 Potassium 17429 Iron 48929 Zinc 48750 Selenium 772723 Vitamin B1 95455 Vitamin B3 (Niacin) 40312 |
- NRV is the abbreviation for Nutrient Reference Value.
This is the recommended daily intake of vitamins and minerals for an average, healthy adult, which ensures the prevention of deficiency diseases and the maintenance of optimal health.
From the table we can see that the fiber content of 100 grams of the mixture covers 130% of the daily requirement!
This means that two spoons of chia/flaxseed mixture (~30 g) before our two meals a day will provide almost half of our daily fiber intake!
Chocolate-banana chia pudding
What effect do they have on blood sugar levels?
The blood sugar-lowering effect of a 50-50% chia seed and flax seed mixture stems from several components, mainly due to the high fiber content and omega-3 fatty acids.
Chia seeds are rich in soluble fiber, which slows down the digestion and absorption of carbohydrates, thus avoiding a rapid rise in blood sugar levels after a meal.
This can help maintain more stable blood sugar levels and improve insulin sensitivity.
Flaxseed's high fiber and alpha-linolenic acid content also helps reduce fasting blood sugar levels, reduce insulin resistance, and improve metabolism.
According to several articles , blood sugar levels can stabilize after just 12 weeks of regular flaxseed consumption.
When used together, the two seeds may have an integrated effect on blood sugar control by slowing glucose absorption and improving insulin sensitivity, which may help control diabetes or insulin resistance.
It is important to note that while chia seeds have not shown a significant effect on fasting blood sugar or HbA1c in some studies, flaxseed has had more favorable results, so the individual effects of the combination may vary.
Including both seeds in your diet may be helpful in supporting blood sugar management, but it should always be done under medical supervision.
In summary
A 50-50% chia-flaxseed blend can have a beneficial effect on blood sugar levels, mainly due to the fiber and omega-3 fatty acids, slowing glucose absorption and improving insulin sensitivity.
Tip
If we rinse the grains with vinegar water before meals, their beneficial effects can be compounded.
Chia, flaxseeds, and apple cider vinegar create a high-fiber, nutrient-rich blend that can aid weight loss by promoting fullness, regulating blood sugar, and boosting metabolism, while also providing omega-3 fatty acids, antioxidants, and aiding digestion and gut health.
By consuming fiber and vinegar together, we can reduce our blood sugar and insulin spikes by up to 40-50%!
By how much % can the blood sugar spike be lower with 15 grams of fiber?
Consuming 15 grams of fiber has a significant effect on reducing blood sugar spikes.
Research shows that soluble fiber, which slows the absorption of glucose from the digestive tract, can reduce post-meal blood sugar spikes by up to 20-30% .
In some clinical studies, increasing fiber intake by 15 grams resulted in a 15-35% reduction in peak blood sugar levels.
This reduction may vary from individual to individual, depending on the composition of the diet, the type of fiber, and the metabolic state, but it can fundamentally mean significant control of blood sugar levels.
In summary
15 g of fiber before a meal can reduce post-meal blood sugar spikes by about 20-30%, especially with soluble fibers like chia and flaxseed.
By adding vinegar, this beneficial effect can even be doubled!
