Chia seeds

Chia seeds may help regulate blood sugar levels. Chia seed consumption has been associated with lower blood sugar levels and improved insulin sensitivity in studies.

Chia seeds may help improve insulin sensitivity and blood sugar management, as well as potentially lower disease risk, including diabetes risk, according to a review of 17 animal studies published in 2020. In addition, a study of 15 healthy people found that consuming 1 ounce (25 grams) of ground chia seeds with 2 ounces (50 grams) of sugar solution reduced blood sugar levels by 39% compared to those who consumed the sugar solution alone. Chia seeds also have a high fiber content. Fiber may help reduce insulin resistance and improve blood sugar levels, lowering your risk of metabolic syndrome and type 2 diabetes, according to research.