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One in 10 people over the age of 40 is now living with a diagnosis of type 2 diabetes in the UK. The condition, when left untreated, can increase the risk of life-threatening conditions including heart attacks, stroke and heart disease. Scientists have consistently reiterated the crucial role of diet in prevention of the disease. One superfood in particular may significantly lower the risk of diabetes, thanks to its high omega-3 content.
Chia seeds are rich in antioxidants, omega 3 fatty acids, fibre and magnesium, all of which could help reduce the risk of type 2 diabetes and diabetes complications.
Just one ounce of dried chia seeds could provide almost 10 grams of fibre.
An adult should consume between 22.4 and 33.6 grams of fibre each day, depending on their age and sex.
The beneficial effects of chia could also come directly from their high a-linolenic acid (ALA) content.
READ MORE: Diabetes symptoms: 10 ‘early warning signs’ of high blood sugar – ‘Difficult to recognise’
ALA is a precursor of omega-3 that the body converts to essential fatty acids EPA and DHE, otherwise found in fish oils.
Furthermore, some studies have shown that chia seeds may promote weight loss in diabetic patients.
A study conducted in Canada found high levels of ALA could help reduce fat mass.
The superfood has also been shown to raise ALA levels up to 138 percent above baseline, after incorporating 25 grams into a diet over a period of seven weeks.
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Generally, there is growing evidence that high levels of omega-3 fatty acids decrease fat tissue and chronic inflammation.
Both fat and inflammation are strong risk factors for diabetes, making their management crucial.
Furthermore, some studies have found that in patients with type 1 diabetes, omega-3 fatty acids may be able to reverse the condition.
Omega-3 fatty acids reduce triglyceride levels significantly, with two grams of omega 3 fatty acids found to be more effective than 1 gram in reducing triglyceride levels.
The same factors that increase the risk for developing type 2 diabetes increase the risk for prediabetes, the stage that precedes a type 2 diabetes diagnosis.
These risk factors include high blood pressure, family history of diabetes and lack of physical fitness.
According to the NHS, some of the symptoms of the condition include:
Peeing more than usual
Feeling thirsty all the time
Feeling very tired
Losing weight
Itching around the penis or vagina, or repeatedly getting trust
Cuts or wounds taking longer to heal.
The health body notes: “Controlling your blood sugar level and having regular diabetes check ups is the best way to lower your risk of complications.
“You should have your cholesterol and blood pressure checked at least once a year.
“Diabetes increases your risk of heart disease and stroke, so it’s important that high blood pressure and high cholesterol are spotted and treated early.
“If you’re already being treated for high cholesterol and high blood pressure, keep taking your medicine.”
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