Flaxseeds
Flaxseed contains high amounts of soluble fiber that helps lower blood pressure[1] and helps regulate blood glucose levels in patients with type 2 diabetes [2]. In recent clinical trials, consumption of flaxseed significantly reduced blood concentrations of inflammatory biomarkers [3] and improved glycemic control in adults[4]. Moreover, studies have shown that consumption of whole flaxseed is associated with reduced body weight in overweight and obese participants. Try to incorporate ground flax to baked products, smoothies, yogurt and hot cereal! What counts as a serving?
References:1. Khan et al.(2018).The effect of viscous soluble fiber on blood pressure: A systematic review and meta-analysis of randomized controlled trials. Nutrition, Metabolism and Cardiovascular Diseases, 28(1), 3-13. doi:10.1016/j.numecd.2017.09.007.2. Silva et al.(2013).Fiber intake and glycemic control in patients with type 2 diabetes mellitus: a systematic review with meta-analysis of randomized controlled trials. Nutrition reviews, 71(12), 790-801. doi:10.1111/nure.12076.3. Rahimlou et al.(2019).Effects of Flaxseed Interventions on Circulating Inflammatory Biomarkers: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Advances in Nutrition. doi:10.1093/advances/nmz048.4. Mohammadi-Sartang et al.(2017).Flaxseed supplementation on glucose control and insulin sensitivity: a systematic review and meta-analysis of 25 randomized, placebo-controlled trials. Nutrition reviews, 76(2), 125-139. doi:10.1093/nutrit/nux052.5. Mohammadi‐Sartang et al.(2017). The effect of flaxseed supplementation on body weight and body composition: a systematic review and meta‐analysis of 45 randomized placebo‐controlled trials. Obesity reviews, 18(9), 1096-1107. doi:10.1111/obr.12550.