Chia seeds have always been a nutritional powerhouse and gained immense popularity in recent times, being touted as some of the most celebrated superfoods. Very tiny but very mighty, it is acclaimed for their beneficial health effects, mainly when it comes to patients diagnosed with diabetes. Filled with so many nutrients contributing towards blood sugar regulation, heartiness, and weight loss management, chia seeds can make one's diet diabetic friendly.

But how do they actually work, and are they really as effective as they say? Let's get into the science and look at their role in diabetes management.

Nutritional Profile of Chia Seeds

Chia seeds are packed with antioxidants, fiber, omega-3 fatty acids, protein, and essential minerals like magnesium. All these nutrients attribute to their various health benefits and thus can be recommended to patients seeking to manage chronic conditions such as diabetes.

• Omega-3 Fatty Acids: With the property of anti-inflammatory effects, these fatty acids have a potential role in combating inflammation, while promoting healthy cardiovascular systems. This can be especially true for patients with diabetes because they have a higher predisposition towards heart disease.
• Fiber: Chia seeds are packed with dietary fiber. This type of fiber absorbs sugar from the digestive tract at a slow rate, causing blood sugar levels to become stable rather than fluctuating rapidly.
• Protein: Chia seeds contain all nine important amino acids, thus promote energy production and overall health for metabolism, supporting blood sugar balance.
• Antioxidants These help combat oxidative stress or chronic conditions like diabetes coupled with its complications.

Ways Chia Seeds Help Handle Diabetes

Balancing Blood Sugar

Maintaining stable blood sugar levels is one of the most critical aspects of diabetes management. Chia seeds are known to have high fiber content and low glycemic index, thus slowing down the conversion of carbohydrates into sugar and preventing the rapid glucose spikes that result from it. Therefore, regular consumption of chia seeds may help improve insulin sensitivity and thereby reduce the risk of developing type 2 diabetes.

Supports Weight Management

Weight management is vital in the life of a diabetic person, since excess weight deteriorates insulin resistance. Chia seeds contain soluble fiber that absorbs water and expands in the stomach to increase feelings of fullness and decrease total caloric intake. This means healthy weight management, the very basis of diabetes management.

Encourages Heart Health

Diabetes is often accompanied by an increased risk of cardiovascular complications. Chia seeds have been demonstrated to improve lipid profiles by reducing bad cholesterol or LDL and triglycerides and increasing good cholesterol, or HDL. Further, their omega-3 content reduces inflammation and overall supports heart health.

Anti-Inflammatory Benefits

Chronic inflammation is a well-known cause of insulin resistance and metabolic disorder. The anti-inflammatory properties of chia seeds may help in mitigating such effects, thereby reducing the risk of complications from diabetes over time. How to Add Chia Seeds to Your Diet Chia seeds are versatile and easy to add to a diet friendly for diabetes. Here are some practical ways to enjoy them:

• Soak chia seeds in milk or a dairy-free alternative overnight to create a creamy pudding. Add fresh fruits or a dash of cinnamon for flavor.
• Blend chia seeds into smoothies for an added nutritional boost.
• Mix a tablespoon of chia seeds in a bottle of water, add lemon slices, and let it sit for an hour. This refreshing drink is hydrating and nutritious.
• You can use chia seeds as a topping for salads, oatmeal, or yogurt to add texture and nutrients.

Are There Any Side Effects?

However, when people take chia seeds in proportionate amounts, these super foods are healthy to their system; nonetheless, overintake increases digestive discomfort because the levels of fiber in this component are high. A previous health condition, like raised blood pressure or certain allergy complications, should also have their permission before taking this into account for consumption.

Chia seeds can indeed be a very valuable addition to a diabetes-friendly diet. Their stabilizing effect on blood sugar, their weight management support, and heart health promotion all make them a versatile and effective dietary option. As with any health strategy, moderation is key. Pairing chia seeds with a balanced diet, regular exercise, and professional medical advice will ensure the best outcomes for managing diabetes.

Adding chia seeds to your daily routine may seem like a small change, but it could have a significant impact on your overall health and management of diabetes. So, if you are looking for a natural way to support your health goals, then maybe the tiny yet powerful ally is chia seeds.

Chia seeds, dry, raw. U.S. Department of Agriculture. 2024

A new study published in BMJ Nutrition Prevention & Health has found that low-calorie or restrictive diets may be associated with a higher risk of depressive symptoms, particularly in men and people who are overweight or obese. The findings challenge previous research and highlight the potential mental health costs of calorie-cutting diets, especially when followed without proper nutritional guidance.

Healthy vs. Unhealthy Diets: What We Know

Traditionally, diets rich in whole foods—such as fruits, vegetables, whole grains, nuts, lean proteins, and fish—are linked to lower risks of depression. On the other hand, diets high in ultra-processed foods, refined sugars, saturated fats, and processed meats are associated with a greater risk of mental health issues. However, not all diets fit neatly into these categories, and many people follow restrictive eating plans for various health reasons. This new study set out to explore whether these restrictive diets themselves may be linked to depressive symptoms.

The Study: Diet Patterns and Depression Scores

Researchers analyzed data from 28,525 adults who participated in the US National Health and Nutrition Examination Survey (NHANES) between 2007 and 2018. Participants also completed the PHQ-9 questionnaire, a standard tool used to assess the severity of depressive symptoms.

About 8% of participants reported depressive symptoms. Diet types were grouped into four categories:

• Calorie-restrictive diets
• Nutrient-restrictive diets (low in fat, sugar, salt, fibre, or carbs)
• Established diets (such as diabetic diets)
• No specific diet

The majority—87%—were not following any specific diet. Only 8% reported being on a calorie-restrictive diet, and even fewer followed nutrient-restrictive (3%) or established (2%) dietary plans.

Key Findings: Dieting and Depressive Symptoms

The results showed that people on calorie-restrictive diets had slightly higher PHQ-9 depression scores than those not on a diet. The differences were more significant among overweight individuals and men.

Overweight individuals following calorie-restrictive diets had PHQ-9 scores 0.46 points higher.

Nutrient-restrictive diets led to a 0.61-point increase in depressive scores in the same group.

Men on nutrient-restrictive diets had higher cognitive-affective symptoms (thoughts and feelings linked to depression) compared to women.

All three diet types were associated with higher somatic symptoms (physical symptoms linked to emotional distress) in men.

Possible Explanations and Limitations

Researchers noted that participants might have inaccurately reported or classified their diets. Unlike clinical trials, real-life calorie-restricted diets often lack adequate nutrients, leading to deficiencies that could affect mental health.

The researchers suggest that poor nutrient intake, weight cycling, and physiological stress might contribute to the link between dieting and depression. They also highlight the role of nutrients like omega-3 fatty acids and vitamin B12 in supporting brain function—nutrients that may be lacking in restrictive diets.

While the effects seen in the study were modest, the findings add to growing concerns about the mental health impact of restrictive diets. Experts stress the need for well-designed studies that accurately assess diet and mental health links, particularly among vulnerable groups.

In the world full of people who are on their quest to defy aging like Bryan Johnson, we have another on the list, a 41-year-old doctor from London, Dr Mohammed Enayat. While speaking to Business Insider, the doctor, who is also the founder of the Hum2n longevity clinic said that tests which were taken some 18 months back indicated that his biological age was 24.

He has devoted his life to longevity which he says could be achieved through comprehensive routine that includes readily accessible supplements. While there is no universal test that measures one's biological age, Dr Enayat says that he used GlycanAge and TruAge PACE tests. These tests measure the chronic inflammation and then determine one's biological age.

What Works In Anti Aging?

Dr Enayat shared that he had been monitoring his health closely form the last seven years. He is also using wearable technology like an Oura ring, which is a smart ring that is used to track sleep and physical activities. He also recommended using fitness device which can help one monitor the physiological data, which includes heart rate, respiratory rate and resting heart rate, for this, he used a Whoop strap.

He had also been regular with his full body tests which included regular blood, urine, and microbiome tests. What has helped him is also his regular intake of supplements, which he has consistently taken and considers them as his "core".

"While I believe these supplements have supported my biological age reversal, I credit them as one component in a much broader framework," he told to Business Insider.

What Supplements Does The Doctor Use To Reverse His Age?

Dr Enayat shares a list of supplements that he uses in his journey to reverse his biological age. The first one on his list is vitamin B and folate supplement. He shares that he consumes it due to its "methylation gene defect". It causes high, pro-inflammatory homocysteine levels and in order to bring it down, he has to be on a good B complex and a folate supplement.

He also emphasized on the magnesium supplement. He revealed that his natural levels are already below the recommended levels, due to his dietary intake. In order to compensate that, he opts for magnesium bisglycinate, which is a form better known for absorption. "It works really well to bring my levels up," he shares.

Furthermore, magnesium is also beneficial for bone health, blood sugar regulation, and muscle function. They are also found in foods like legumes and leafy greens.

Lastly, he credits his age reversal to omega-3 fatty acid supplements. He reveals that even in this parameter, his natural levels are low.

Omega-3 fatty acids are present in fish and chia seeds. They have been linked with an improved heart health, reduced inflammation, and lower blood pressure.

In fact, in a recent study, published in Nature Aging, which involved 777 participant, it was revealed that daily gram consumption of omega-3 fatty acid was in fact, associated with lower "biological ages".

A team of researchers has discovered a group of brain cells responsible for creating “meal memories” — a finding that could explain why people often overeat after forgetting a recent meal. Published in Nature Communications, the study reveals how these neurons not only store information about what was eaten but also when it was consumed. The research, conducted on laboratory rats, may offer new insights into eating disorders, memory loss, and even distracted eating habits.

The Brain’s Food Log: What Are Meal Engrams?

Scientists observed that while eating, a specific set of neurons in the ventral hippocampus became active. These neurons formed what researchers are calling meal engrams — memory traces that preserve the details of eating experiences, including the place and time a meal occurred.

“Meal engrams function like biological databases,” explained Scott Kanoski, senior author of the study and professor at USC Dornsife. “They help the brain log not just the food, but the full context of the meal.”

Engrams have long been known to store different types of memories. This study is the first to identify engrams tied specifically to eating.

Why This Matters: Overeating and Memory Loss

The findings could help explain why individuals with memory impairments — such as those with dementia or brain injuries — may eat multiple meals in a short span of time. If the brain cannot properly recall a recent meal, it may mistakenly interpret hunger signals and prompt overeating.

Disordered eating can also be triggered by distracted eating. Whether it’s watching TV or scrolling on a phone, these distractions may interfere with how effectively the brain forms meal memories. According to lead author Lea Decarie-Spain, these interruptions weaken or prevent the creation of complete meal engrams. Without these memory markers, the brain may fail to recognize that a meal has already been consumed.

How the Brain Records a Meal

The study showed that rats formed meal memories during short pauses between bites — moments when their brains naturally surveyed the environment. These pauses are key to integrating various streams of information such as time, place, and sensory details. When attention is disrupted during these pauses, memory formation suffers.

Using advanced neuroscience tools, researchers monitored brain activity in real-time as the rats ate. When the meal memory neurons were destroyed, the rats forgot where food was located but could still perform non-food-related memory tasks. This suggests that these neurons are uniquely dedicated to processing meal-related memories.

Further analysis showed that these neurons communicate with the lateral hypothalamus, a brain area crucial for regulating hunger. When this link was blocked, rats overate and could not remember meal details — further proving the importance of this memory mechanism.

A New Angle on Obesity Treatment

Kanoski believes this research opens new avenues for managing obesity and disordered eating. While current approaches largely focus on calorie restriction and exercise, strengthening meal memory formation could become an equally important strategy.

“Remembering what and when you ate could be just as vital as making healthy food choices,” he said.

In a world filled with distractions, this study underscores the power of mindful eating — not just for the sake of enjoyment, but for better memory, appetite control, and long-term health.