Dried Chia Seeds (100 G)

Soak chia seeds thoroughly in water or unsweetened milk before eating them, rather than consuming them dry; this may slow digestion and also improves safety and comfort.

Reduce the serving size and increase it gradually—for example, try 1 teaspoon to 1 tablespoon at a time—and check how your glucose responds.

Eat chia as part of a balanced meal instead of alone, pairing it with protein and fat such as plain Greek yogurt, eggs, tofu, or unsweetened soy yogurt.

Avoid mixing chia with sweetened drinks, juice, honey, syrup, or sweetened yogurt; use water, unsweetened milk, cinnamon, or vanilla instead.

Choose lower-sugar additions such as berries, avocado, nuts, or seeds rather than dried fruit or sweet granola.

Take a short, easy walk after the meal if it is safe for you; even 10–15 minutes of light activity can help reduce the post-meal rise.