The Glycemic Index of Flaxseed - A Detailed Look

The Glycemic Index of Flaxseed

Flaxseed has become an increasingly popular health food in recent years due to its high fiber content, beneficial omega-3 fatty acids, and lignans that can act as antioxidants. But many people wonder about the glycemic index of flaxseed and how it affects blood sugar levels.

What is the Glycemic Index?

The glycemic index (GI) is a measurement that ranks carbohydrate-containing foods on a scale of 0 to 100 based on how much they raise blood glucose levels after eating. Foods are compared to a reference food, usually pure glucose, which has a glycemic index of 100.

Foods are classified as:

• Low GI (55 or less) - These foods cause a slower, smaller rise in blood glucose levels.
• Medium GI (56-69)
• High GI (70 or more) - These foods lead to a fast and high spike in blood sugar.

Eating more low glycemic foods is linked to health benefits like improved blood sugar control, weight loss, and reduced heart disease risk.

The Glycemic Index of Flaxseed

Flaxseed has a very low glycemic index, estimated to be below 10. This means it has virtually no effect on raising blood sugar levels.

One study tested the GI of a flaxseed mucilage gel, made by grinding flaxseed in water. The gel had a GI of only 7, which is extremely low.

Another study found that adding flaxseed powder to glucose water lowered the GI from 100 down to 57. This significant reduction indicates flaxseed can blunt spikes in blood sugar.

The very low glycemic index of flaxseed is attributed to its high fiber content. At over 28 grams of fiber per 100 grams of flaxseed, it is one of the richest natural sources of dietary fiber.

Fiber travels undigested through the stomach and intestines. It does not raise blood sugar itself and can slow the absorption of other carbohydrates, preventing big surges in glucose levels.

Benefits of Flaxseed and Blood Sugar Control

Due to its extremely low GI, flaxseed consumption is associated with excellent blood sugar control and reduced diabetes risk. Here are some of its top benefits:

• Lower Fasting Blood Glucose - Eating flaxseed regularly can lower baseline blood sugar levels, even in non-diabetics.
• Less Glucose Spikes After Meals - Flaxseed blunts the rise in blood glucose that occurs after eating high carb foods, resulting in more stable levels.
• Improved HbA1c - HbA1c is a marker of long-term blood glucose control. Flaxseed intake is linked to decreases in HbA1c.
• Better Insulin Sensitivity - The fiber and healthy fats in flaxseed can improve how well your cells respond to the hormone insulin.
• Reduced Diabetes Risk - Eating flaxseed regularly is associated with a lower risk of developing type 2 diabetes by up to 61%.

Flaxseed's anti-inflammatory omega-3 fatty acids and antioxidant lignans also help support blood sugar control and reduce oxidative stress and inflammation linked to diabetes.

Using Flaxseed for Blood Sugar Management

Here are some tips for incorporating flaxseed into your diet to take advantage of its excellent effects on blood sugar regulation:

• Start your day by adding 1-2 tablespoons of ground flaxseed to oatmeal, yogurt, or smoothies.
• Use milled flaxseed as a coating or binder when baking chicken, fish, or chops.
• Add flaxseed to muffins, breads, cookies, and bars for fiber and texture.
• Stir flaxseed oil into dressings, sauces, dips, and spreads.
• Drink flaxseed tea by steeping 1-2 tablespoons of the seeds in hot water.
• Bake flaxseed into crackers, pretzels, and flatbread for fiber-rich snacks.
• Sprinkle ground flaxseed on top of salads, cereals, and yogurt parfaits.

Aim for 1-2 tablespoons of ground flaxseed per day, or around 30 grams. Soaking, sprouting, or grinding the flaxseed first increases bioavailability of its nutrients.

Should Diabetics Eat Flaxseed?

Due to its ultra low glycemic impact, flaxseed is highly recommended for people with diabetes. It has major benefits for blood sugar regulation and diabetes management:

• Flaxseed reduces post-meal blood glucose spikes, preventing highs and lows.
• The fiber delays stomach emptying and carbohydrate absorption.
• Lignans improve insulin sensitivity and antioxidant status.
• Omega-3's decrease inflammation and risk of diabetic complications.
• Flaxseed can aid weight loss and decrease insulin resistance.

Always discuss significant diet changes with your doctor. But in moderation, flaxseed is an excellent addition to a diabetic diet.

Potential Side Effects of Flaxseed

Flaxseed does contain carbs - about 8 grams of total carbs per 2 tablespoons. While most of this is fiber, some is in the form of sugars. People on very low carb diets may want to limit flaxseed intake.

Due to its high fiber content, some people find flaxseed causes digestive upset or cramps. Make sure to drink plenty of water.

Flaxseed has small amounts of cyanide compounds. However, they are not absorbed during digestion and are not a concern in normal food amounts.

Due to potential hormone-like (estrogenic) effects, some individuals choose to avoid flaxseed. But for most people, it can be safely eaten in moderation as part of a healthy diet.

The Takeaway on Flaxseed and Blood Sugar

With a very low glycemic index of under 10, flaxseed has virtually no effect on raising blood sugar. Its high viscous fiber content blunts the absorption of carbohydrates, while the healthy fats and antioxidants provide additional benefits.

Regularly eating flaxseed is linked to lower fasting blood glucose, reduced post-meal spikes, and decreased diabetes risk. Flaxseed is an excellent addition to a blood sugar friendly diet, especially for people with diabetes.

Aim for 1-2 tablespoons per day by adding it to cereals, yogurts, baked goods, and salads for maximum nutrition and blood sugar control.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.