Flax seeds are among the oldest superfoods used by humankind, known to the Egyptian, Greek, and Roman civilizations for their benefits to gut health and overall well-being. Today, thanks to numerous scientific studies, their functional properties have been re-evaluated, particularly their positive impact on carbohydrate metabolism. With a nutritional profile exceptionally rich in soluble fiber, plant-based omega-3 fatty acids, antioxidant lignans, and plant-based protein, these tiny seeds can be a valuable ally in managing blood sugar levels.
Folk traditions and traditional remedies have long considered flax seeds helpful for bowel regularity and for “flattening the stomach.” But now science adds a new dimension: regular consumption of flax seeds, especially at breakfast, can significantly contribute to reducing postprandial blood sugar spikes, improving insulin sensitivity, and preventing metabolic complications related to diabetes.
Let’s discover together why they work, the advantages and disadvantages of consuming them daily and, above all, how to make the most of them in the morning with three simple and effective strategies supported by scientific literature.
Flax seeds in the morning: the traditional remedy for regulating blood sugar. 3 ingenious ways to consume them today.
Flax seeds
Flax seeds are small, oily seeds with extraordinary nutritional properties. Used for centuries in traditional medicine and folk cuisine, they have recently been the subject of numerous scientific studies for their beneficial effects on metabolic health, particularly for blood sugar control. Consuming flax seeds in the morning, following customs passed down through generations, could be a useful and natural strategy for maintaining stable blood sugar levels. Nutritional composition of flax seeds
Rich in omega-3 fatty acids (alpha-linolenic acid)
High content of soluble and insoluble fiber (approximately 27-30% by weight)
Source of plant-based protein (approximately 18%)
They contain lignans and phytoestrogens with antioxidant activity
Minerals: magnesium, phosphorus, manganese, zinc
Proven benefits for glycemic control
It slows down the absorption of sugar
The soluble fiber in flax seeds forms a viscous gel that slows gastric emptying and carbohydrate absorption, reducing blood glucose spikes after meals.
It modulates the response to insulin
The omega-3 fatty acids in flax seeds can improve insulin sensitivity and reduce systemic inflammation, promoting better glucose metabolism.
Prebiotic action
Dietary fiber nourishes beneficial gut bacteria, which play a crucial role in regulating blood glucose levels by producing short-chain fatty acids (SCFAs).
Clinical studies demonstrate that flaxseed supplementation can reduce pro-inflammatory cytokines (e.g., TNF-α, IL-6) implicated in insulin resistance.
Reduction of glycosylated hemoglobin (HbA1c)
In people with type 2 diabetes, regular consumption (10-20 g/day) has shown a slight but significant reduction in HbA1c in the long term.
Side effects and contraindications
Excess fiber: Sudden or excessive intake can cause bloating, flatulence, and abdominal cramps.
Antinutritional substances: They contain small amounts of phytic acid, which can interfere with the absorption of some minerals if consumed in excess.
Drug interactions: The high fiber content may interfere with the absorption of oral medications (e.g., antidiabetics, thyroid medications, antibiotics). It is recommended to take them at intervals. Cyanogens: Present in an inactive form, but in large quantities and when uncooked, they could generate traces of cyanide (minimal risk if less than 20 g/day is consumed and the seeds are ground).
3 smart ways to consume flax seeds in the morning
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