🩺 Diabetic-Friendly Overview
Chia seeds have a glycemic index of 1. That’s not a typo - literally one of the lowest ratings for any food. They turn into gel in your stomach and slow down glucose absorption like crazy. What You’re Getting: GI of 1 - About as low as food gets Forms gel - Slows glucose absorption in your gut 10g fiber per ounce - Insane amount of fiber Omega-3s - 1.2g ALA per serving 2g net carbs - After all that fiber Nutrition (per oz / 2 tbsp) 138 calories, 5g protein, 10g fiber, 2g net carbs, 0g sugar
Chia seeds have a glycemic index of 1. That’s not a typo - literally one of the lowest ratings for any food. They turn into gel in your stomach and slow down glucose absorption like crazy.
What You’re Getting:
- GI of 1 - About as low as food gets
- Forms gel - Slows glucose absorption in your gut
- 10g fiber per ounce - Insane amount of fiber
- Omega-3s - 1.2g ALA per serving
- 2g net carbs - After all that fiber
Nutrition (per oz / 2 tbsp)
138 calories, 5g protein, 10g fiber, 2g net carbs, 0g sugar
That fiber is the key - it’s why the GI is so low.
How to Actually Use Them
Chia seeds don’t taste like anything. You need to add them to stuff:
Chia pudding: Mix with almond milk, let sit overnight. Tastes like tapioca pudding if you add some sweetener.
Smoothies: Throw a tablespoon in, makes it thick.
Greek yogurt: Stir them in, wait 10 minutes for them to gel.
Chia water: Mix with water and lemon. Weird texture but some people like it.
Important: You gotta soak them or drink water with them. Dry chia seeds can cause digestive issues if they absorb water in your esophagus. Not fun.
GI of 1 means your blood sugar won’t move. Tasteless, but effective.
📈 Blood Sugar Impact
Extremely low GI of 1. Forms gel in stomach that slows glucose absorption dramatically. Studies show reduced blood sugar spikes.
✅ Pros
- GI of 1 (lowest possible)
- 10g fiber per oz (slows glucose)
- High omega-3 ALA
- Only 2g net carbs
⚠️ Cons
- Must be soaked or ground
- Can cause digestive issues if not hydrated
- Tasteless (needs flavoring)