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The Top 4 Seeds Beneficial for People With Diabetes

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Managing diabetes often requires a balanced diet filled with foods that stabilize blood sugar levels, provide essential nutrients, and promote overall health. Seeds are among the healthiest foods you can add to your diet, offering a powerhouse of nutrients.

This post will explore the top four seeds that are particularly beneficial for diabetes patients which are:

  • Flaxseeds
  • Pumpkin seeds
  • Sunflower seeds
  • Hemp seeds.

Flaxseeds: A Fiber-Rich Superfood

Flax seeds

Nutritional Highlights:

  • High in soluble fiber
  • Rich in omega-3 fatty acids
  • Contains lignans (a type of antioxidant)

Benefits For People With Diabetes

Flaxseeds are a great choice for individuals managing diabetes. The soluble fiber in flaxseeds slows the digestion of carbohydrates and the absorption of sugar, which helps regulate blood sugar levels. Omega-3 fatty acids are beneficial for heart health, reducing the risk of cardiovascular complications often associated with diabetes.

How to Incorporate Flaxseeds into Your Diet

  • Add ground flaxseeds to smoothies, oatmeal, or yogurt.
  • Use flaxseed meal as an egg substitute in baking.
  • Sprinkle flaxseeds on salads or soups for a nutritional boost.

 

Pumpkin Seeds: Magnesium Powerhouse

Pumpkin Seeds

Nutritional Highlights:

  • High in magnesium
  • Rich in antioxidants
  • Good source of protein

Benefits For People With Diabetes

Pumpkin seeds are packed with magnesium, a mineral crucial for managing blood sugar levels. Studies suggest that magnesium helps improve insulin sensitivity, which is vital for diabetes management. Additionally, the antioxidants in pumpkin seeds combat oxidative stress, protecting against complications associated with diabetes.

How to Incorporate Pumpkin Seeds into Your Diet:

  • Enjoy roasted pumpkin seeds as a snack.
  • Add them to granola or trail mixes.
  • Use pumpkin seed oil in salad dressings for a nutty flavor.

 

Sunflower Seeds: Vitamin E and Healthy Fats

Sunflower Seeds

Nutritional Highlights:

  • High in vitamin E
  • Contains healthy fats
  • Good source of selenium and magnesium

Benefits For People With Diabetes

Sunflower seeds are a nutrient-dense food that supports overall health. The healthy fats in sunflower seeds contribute to better heart health, while vitamin E provides anti-inflammatory benefits. These seeds also help maintain stable blood sugar levels due to their low glycemic index.

How to Incorporate Sunflower Seeds into Your Diet:

  • Sprinkle them on salads or stir-fries.
  • Use sunflower seed butter as a spread on whole-grain toast.
  • Include them in baked goods for added crunch.

 

Hemp Seeds: Protein and Omega-3 Rich

Hemp seeds

Nutritional Highlights:

  • Complete source of plant-based protein
  • Rich in omega-3 and omega-6 fatty acids
  • Contains essential minerals like iron and zinc

Benefits For People With Diabetes

Hemp seeds are an excellent source of plant-based protein, making them ideal for maintaining muscle mass and overall health. Their omega-3 fatty acids support heart health and reduce inflammation, while their zinc and iron content contribute to immune function. Hemp seeds can also help regulate blood sugar levels, thanks to their fiber content.

How to Incorporate Hemp Seeds into Your Diet:

  • Blend them into smoothies for a creamy texture.
  • Use hemp seeds as a topping for yogurt or oatmeal.
  • Mix them into energy balls or homemade protein bars.

 

Tips for Incorporating Seeds into a Diabetes-Friendly Diet

Nutritional Profile of different Seeds

 

Portion Control

While seeds are nutrient-rich, they are also calorie-dense. Stick to recommended portion sizes, typically around 1–2 tablespoons per serving.

Variety

Rotate different seeds in your diet to maximize their unique benefits.

Avoid Added Sugars

Choose plain, unsalted seeds instead of flavored ones, which may contain added sugars and sodium.

Stay Hydrated

Seeds high in fiber, like flaxseeds, require adequate hydration to aid digestion.

Final Thoughts

Flaxseeds, pumpkin seeds, sunflower seeds, and hemp seeds offer a host of benefits for diabetes patients. These nutrient-packed seeds help regulate blood sugar levels, improve heart health, and provide essential nutrients for overall well-being. Adding these seeds to your diet in moderation can be a simple yet effective way to support your diabetes management plan.

Are All Seeds Keto? A Deep Dive into Seeds and the Ketogenic Diet

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The ketogenic diet, known for its low-carb and high-fat principles, has gained immense popularity for its potential to promote weight loss and improve metabolic health. One common question among keto enthusiasts is whether all seeds are suitable for a ketogenic lifestyle. In this post, we’ll explore the carbohydrate content of various seeds, their nutritional benefits, and how to incorporate them into a keto-friendly diet.


Understanding the Ketogenic Diet

Before delving into seeds, it’s essential to understand the ketogenic diet. Typically, a keto diet consists of:

  • 70-75% fats
  • 20-25% protein
  • 5-10% carbohydrates

This macronutrient ratio aims to shift the body’s metabolism into a state of ketosis, where it burns fat for fuel instead of carbohydrates. As such, selecting low-carb foods is crucial for maintaining ketosis.

The Nutritional Profile of Seeds

Nutritional Profile of different SeedsSeeds are nutrient-dense foods that can be excellent additions to a keto diet. They are high in healthy fats, fiber, and protein, while also providing essential vitamins and minerals. However, their carbohydrate content varies significantly depending on the type of seed.

Common Seeds and Their Carb Content

  1. Chia Seeds
    • Carbs per 1 oz (28 g): 12 g
    • Fiber: 10 g
    • Net Carbs: 2 g
    • Benefits: High in omega-3 fatty acids and antioxidants.
  2. Flaxseeds
    • Carbs per 1 oz (28 g): 8 g
    • Fiber: 8 g
    • Net Carbs: 0 g
    • Benefits: Rich in lignans, omega-3s, and fiber.
  3. Pumpkin Seeds (Pepitas)
    • Carbs per 1 oz (28 g): 5 g
    • Fiber: 1 g
    • Net Carbs: 4 g
    • Benefits: Good source of magnesium, zinc, and iron.
  4. Sunflower Seeds
    • Carbs per 1 oz (28 g): 6 g
    • Fiber: 3 g
    • Net Carbs: 3 g
    • Benefits: High in vitamin E and healthy fats.
  5. Hemp Seeds
    • Carbs per 1 oz (28 g): 2 g
    • Fiber: 1 g
    • Net Carbs: 1 g
    • Benefits: Excellent source of plant-based protein, omega-3 and omega-6 fatty acids.

Are All Seeds Keto-Friendly?

Based on the carb content, many seeds are indeed keto-friendly, especially when consumed in moderation. Here’s a breakdown of some commonly consumed seeds:

  • Chia Seeds: With a low net carb count, chia seeds are an excellent choice for adding to smoothies, yogurt, or keto-friendly puddings.
  • Flaxseeds: Almost carb-free when considering fiber, flaxseeds can be used in baking or sprinkled on salads.
  • Pumpkin Seeds: These offer a satisfying crunch and can be enjoyed roasted or added to trail mixes.
  • Sunflower Seeds: Great for snacking or adding to salads, they provide a nice texture and flavor.
  • Hemp Seeds: With very low net carbs, hemp seeds are perfect for smoothies, salads, or as a topping on various dishes.

Considerations When Choosing Seeds

  1. Portion Control: Even low-carb seeds can contribute to your overall carb intake, so portion control is key.
  2. Preparation Methods: Roasting seeds can enhance their flavor but can also add oils or sugars, impacting their keto-friendliness. Always opt for raw or lightly salted varieties without added sugars.
  3. Seed Blends: Some pre-packaged seed mixes may contain high-carb ingredients (like dried fruits or honey). Always read labels to ensure they align with your keto goals.

Incorporating Seeds into Your Keto Diet

Here are some practical ways to include seeds in your meals:

  • Smoothies: Blend chia or hemp seeds into your morning smoothie for added fiber and nutrients.
  • Salads: Top your salads with sunflower or pumpkin seeds for a crunchy texture.
  • Snacks: Enjoy a handful of mixed seeds as a quick snack.
  • Baking: Use ground flaxseeds in keto baking recipes as a substitute for flour.
  • Puddings: Make a chia seed pudding with coconut milk and your favorite keto-friendly sweetener.

Conclusion

While not all seeds are created equal, many varieties are compatible with a ketogenic diet. By understanding their nutritional profiles and net carb contents, you can enjoy the numerous health benefits seeds offer without compromising your keto goals. As always, listen to your body and adjust your intake based on your personal nutritional needs and preferences. Happy snacking on your keto journey!

SAFE SNACKING – BACK TO SCHOOL TREATS

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SAFE SNACKING – BACK TO SCHOOL TREATS

Yep, it’s that time again. Back to school. As our readers already know, many of the allergy friendly foods here at Gerbs are suitable for snacking…….Dried Fruits, Seeds, Seed Mixes, and even the Granolas make excellent snacks. But were you aware that there is also a Healthy Snacks category? We’d like to highlight two in particular, as snack treats because they both contain dark chocolate. They are allergy friendly safe, Gluten-free AND delicious.

Our allergy friendly snacks have crunch in them because crunch is actually important.

The sound of crunchy food is as important when it comes to how much people enjoy eating as color and taste is, scientists say. Scientists at the University of Leeds found that people’s ‘enjoyment of biting’ increased with louder, crunchier foods. We also associate crunch with freshness.

Is snacking helpful? For many adults and children, the long hours between meals may be difficult. Snacks are important for the energy and nutrients needed throughout the day. For children who are active and growing, snacks also give them the energy they require to grow and play. Snacks actually help keep you from getting hungry and overeating at mealtime. First up.

CRUNCHY MONKEY SNACK MIX

As the name suggests, there are indeed bananas in this yummy snack. And not just any bananas. These are snappy little bites bursting with flavor and without added sugar. Unsulphured and they contain no added preservatives or nitrates.

Safe Snacks for Kids - Gerbs Crunchy Monkey

So what else is in Crunchy Monkey? Roasted sunflower seed kernels, dried banana chips, dark chocolate chips (evaporated cane juice, natural chocolate liquor, non-dairy cocoa butter), and roasted pumpkin seed kernels. No added salt. The dark chocolate is Gluten-free!

  • Sunflower seed kernels are high in polyunsaturated fats – specifically, linoleic acid, an essential fatty acid also known as Omega-6. This fat is considered “essential” because our bodies cannot synthesize it, we must get it from food sources. This healthful fat helps keep our heart healthy, cholesterol levels in check and contributes to healthy skin and hair.
  • Pumpkin seed kernels are of the best, most alkaline sources of nutrition you can eat. Pumpkin seeds are incredibly high in iron and magnesium, and contain a larger amount of protein than chia or flax per ounce, boasting a total of 5 grams per ounce. They’re also rich in B vitamins They even contain high amounts of anxiety-relieving trytophan, an essential amino acid, which helps improve serotonin levels. most helpful for school stress!

SWEET & SALTY SNACK MIX

This is safe snacking satisfaction on so many levels we can’t even begin to tell you. It usually produces a smile. Gluten free, Vegan and Kosher, this is a mix of dark chocolate, plain Gluten Free Bagel Chips, Pumpkin Seeds and Sunflower Seeds, and some Sea Salt. Nothing phony and no baloney.

Allergy Friendly Snacks - Gerbs Sweet & Salty Snack Mix

All of our raw snack ingredients are processed, packaged, handled, stored, and shipped by trained staff in our family owned & operated facility in Johnston, Rhode Island on dedicated non-GMO, Vegan, and Kosher Equipment. No Co-packers. No Co-manufacturers. For anyone with a mild to severe food allergy or a family with one, we wish to assure you that this is why Gerbs handles all aspects of production & operation, and we are among a handful of companies in the world who can state this.

Our goal is to give the Allergy Community relief in the battle of living with food allergies.

Take a look at all of our Healthy Snacks. FREE SHIPPING for orders above $59.99! Stock up. School is in session.

 

5 Reasons to Eat Sunflower Seeds Every Day!

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5 Reasons to Eat Sunflower Seeds Every Day!When you think of baseball season, you probably don’t think of nutritious foods- hot dogs, cracker jacks, ice cream, beer- there is no shortage of junk food at the ball park. But, there is one healthy, delicious, allergy-friendly food found in most dugouts across the country: sunflower seeds! Sunflower seeds became part of major league baseball tradition once we learned that chewing tobacco was unhealthy. Fast forward a few decades and now, sunflower seeds are a favorite of little leaguers, big leaguers and fans everywhere. And, if you’re looking for a healthy snack, sunflower seeds are perfect. So, what is it about these tiny kernels that makes them such a good choice? Here are 5 reasons to eat ‘em every day!

Vitamin E

Vitamin E is a powerful antioxidant that can protect us from cardiovascular disease and can reduce inflammation linked to many other diseases such as arthritis, cancer and asthma. Sunflower seeds are an excellent source of vitamin E-  a ¼ cup serving provides over 80% of your daily needs.

Portability

Sunflowers are the perfect on-the-go snack! They contain protein, fiber and healthy fats to help you feel full. They don’t require refrigeration and are allergy-friendly. Keep a bag of Gerbs in your car or travel bag for emergency snacking!

Trace Minerals

Trace minerals support many functions in the body. You don’t often hear about these nutrients, but they are incredibly important to your health. Trace minerals are involved in everything from cell function to hormone regulation. Sunflower seeds are a great source of several trace minerals, including copper, manganese, selenium, magnesium and iron.

Versatility

Sunflower seeds can be added to a vast array of dishes. At breakfast, add some to your oatmeal or pancake batter, stir them into a yogurt or on top of a smoothie bowl. For lunch, throw a handful on a green salad or even in a chicken salad. At dinner, use sunflower seeds in place of almonds in green bean almondine.

Fat (the good kind!)

Sunflower seeds are high in polyunsaturated fats- specifically, linoleic acid, an essential fatty acid also known as Omega-6. This fat is considered “essential” because our bodies cannot synthesize it, we must get it from food sources. This healthful fat helps keep our heart healthy, cholesterol levels in check and contributes to healthy skin and hair.

There are many reasons to enjoy sunflower seeds- whether you’re at a ball game or in your office. Check out these fun, healthy recipes, featuring sunflower seeds! And, please tell us…how do you like to eat them?