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Simple Seed Mix for Insulin Resistance

As a Registered Dietitian who helps people with insulin resistance something I regularly see is that people are not eating seeds frequently enough. By seeds, I'm talking about hemps seeds, flax seeds, chia seeds, sunflower seeds, and pumpkin seeds.

Seeds are a wonderful food for everyone, but especially those with insulin resistance. They are a great source of fiber, healthy fats, and minerals - all things that help reduce insulin resistance and improve blood sugar levels.

Many times I find that people know seeds are good for them, but 1) they don't know how to eat them, or 2) they don't like the taste or texture. That's why I created this super simple seed mix that makes it easy to eat seeds every day.

To make this mix, at the beginning of the week blend pumpkin seeds, hemp seeds, flax seeds, and sliced almonds into a course meal. Keep in the fridge or on the counter and sprinkle one to two tablespoons onto dishes throughout the day. It's great on yogurt, hot cereal, cold cereal, toast, salads, baked goods, etc.

Key Ingredients

Flax Seeds

Flax seeds are an excellent source of soluble fiber, which slows down digestion and helps stabilize blood sugar levels. Flax seeds also contain high amounts of lignan, which acts as a powerful antioxidant and may help improve insulin sensitivity.

Hemp Seeds

Hemp seeds are a great source of healthy fats (both omega-3 and omega-6); protein; vitamin E; and minerals, such as phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc. Studies have shown that the omega-6 fatty acids in hemp seeds may improve blood glucose control.

Pumpkin Seeds

Pumpkin seeds are rich in healthy fats, magnesium and zinc. Magnesium is required for proper insulin signaling and glucose utilization, however many people with insulin resistance are low in magnesium. Pumpkin seeds are just one of the great ways to get the magnesium you need.


Seed Mix for Insulin Resistance

  • 1/2 cup flax seeds

  • 1/4 cup hemp seeds

  • 1/2 cup pumpkin seeds

  • 1/4 cup sliced almonds


Add all ingredients to a blender and blend until it creates a course meal (be careful not to over blend). Sprinkle one to two tablespoons onto dishes throughout the day.

If you try out this seed mix, make sure to share it on Instagram and tag me @emilycorneliusnutrition.


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