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Health benefits of eating chia seeds everyday are becoming increasingly recognized for their impressive array of advantages. These tiny seeds, once a staple of ancient civilizations, hold a wealth of nutrients and health-promoting properties that can greatly enhance your daily diet. From supporting digestive health to improving heart function, the power of chia seeds is truly remarkable.

Packed with essential fatty acids, fiber, and a variety of micronutrients, chia seeds have earned their place as a superfood. Their versatility makes them easy to incorporate into meals and snacks, allowing anyone to reap the benefits of this nutritious powerhouse.

Introduction to Chia Seeds

Chia seeds, tiny yet powerful, have gained popularity in recent years due to their remarkable health benefits and versatility in various diets. Originating from the Salvia hispanica plant, which is native to Central America, these seeds were a staple food for ancient civilizations such as the Aztecs and Mayans. Historically, chia seeds were not only consumed for their nutritional value but were also used as a source of energy by warriors and as offerings in religious ceremonies.Chia seeds boast an impressive nutritional profile, making them a superfood in their own right.

They are rich in omega-3 fatty acids, fiber, protein, and various essential minerals. For those looking to enhance their diet, chia seeds serve as an excellent source of antioxidants, calcium, magnesium, and iron. With their unique ability to absorb water and form a gel-like consistency, they are particularly valued for their role in promoting hydration and digestive health.

Nutritional Profile of Chia Seeds

The nutritional content of chia seeds contributes significantly to their health benefits. Each serving, typically around 28 grams (two tablespoons), contains approximately:

• Calories: 138
• Protein: 4 grams
• Fat: 9 grams (of which 5 grams are omega-3 fatty acids)
• Carbohydrates: 12 grams
• Fiber: 11 grams
• Calcium: 18% of the RDI (Recommended Dietary Intake)
• Magnesium: 30% of the RDI
• Iron: 12% of the RDI

The high fiber content in chia seeds aids in digestion and helps maintain a feeling of fullness, contributing to weight management. Their combination of protein and healthy fats makes them an ideal addition to various meals, promoting overall nutritional balance.

Common Uses of Chia Seeds in Diets

Chia seeds can be incorporated into the diet in numerous ways, making them a versatile ingredient for health-conscious individuals. Their mild flavor allows them to blend seamlessly into a variety of dishes. Here are some popular ways to include chia seeds in your meals:

• Chia Pudding: Soaking chia seeds in milk or a plant-based alternative overnight creates a nutritious pudding that can be flavored with fruits, nuts, or sweeteners.
• Smoothies: Adding chia seeds to smoothies boosts their nutritional value without altering the taste, providing an extra dose of fiber and protein.
• Baking: Chia seeds can be added to baked goods such as muffins, bread, and energy bars for added texture and nutrients.
• Salads: Sprinkling chia seeds on salads enhances their crunch while providing extra nutrients.
• Thickening Agent: Due to their gel-like properties when mixed with liquid, chia seeds can act as a thickening agent in soups and sauces.

By integrating chia seeds into everyday meals, individuals can enjoy the myriad health benefits they offer while diversifying their dietary options.

Nutritional Benefits

Chia seeds are often praised for their dense nutritional profile, making them a valuable addition to any diet. These tiny seeds, derived from the Salvia hispanica plant, are loaded with macronutrients that support overall health. Their unique composition provides an excellent source of energy and essential nutrients that can significantly contribute to daily dietary needs.Chia seeds are particularly notable for their balance of macronutrients: they are rich in healthy fats, high in fiber, and contain a moderate amount of protein.

Each serving of chia seeds (approximately 28 grams) contains around 9 grams of fat, primarily in the form of omega-3 fatty acids, which are essential for heart health. The fiber content stands out at about 11 grams per serving, promoting digestive health and helping to maintain steady blood sugar levels. Additionally, they offer around 4 grams of protein, making them a great plant-based protein source for vegetarians and vegans.

Macronutrient Breakdown

The macronutrient composition of chia seeds showcases their health benefits. Here’s a closer look at the contributions made by each:

• Healthy Fats: Chia seeds are an excellent source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). These fats are crucial for brain function and reducing inflammation in the body.
• Fiber: The high fiber content of chia seeds aids in digestion, promotes a feeling of fullness, and helps regulate blood sugar levels. It is beneficial for maintaining a healthy weight.
• Protein: Chia seeds provide a plant-based source of protein that contains all nine essential amino acids, making them a complete protein source vital for muscle repair and growth.

Micronutrients in Chia Seeds

Chia seeds are not only macronutrient powerhouses but also offer a wealth of important micronutrients. These vitamins and minerals play critical roles in various bodily functions. The primary micronutrients found in chia seeds include:

• Calcium: Approximately 18% of the daily recommended intake per serving, calcium is essential for bone health and muscle function.
• Iron: Chia seeds provide around 12% of the daily recommended intake, which is crucial for transporting oxygen in the blood and preventing anemia.
• Magnesium: Contributing about 24% of the daily intake, magnesium is involved in over 300 biochemical reactions in the body, promoting nerve function and muscle relaxation.
• Zinc: With about 10% of the daily recommended intake, zinc supports immune function and aids in wound healing.

Daily Nutritional Contribution

Incorporating chia seeds into one’s daily diet can significantly enhance overall nutritional intake. A typical serving can fulfill a considerable portion of daily fiber, omega-3 fatty acids, and several essential vitamins and minerals. For example, adding just one ounce (28 grams) of chia seeds to smoothies, yogurt, or baked goods can elevate the nutritional profile of these foods without altering their taste.

This small addition can be particularly beneficial for individuals looking to improve their digestive health or increase their intake of plant-based nutrients.

“Chia seeds are a nutritional powerhouse, providing essential fatty acids, fiber, and protein, all while being low in carbs and high in antioxidants.”

In summary, consuming chia seeds daily can help meet macronutrient and micronutrient requirements, contributing to a balanced and healthful diet.

Digestive Health

Chia seeds are more than just a trendy superfood; they play a significant role in improving digestive health. Packed with nutrients, they offer various benefits that can help maintain a healthy gut and promote overall well-being. Their unique properties can assist in preventing digestive issues and enhancing your body’s natural functions.The key to chia seeds’ digestive benefits lies in their high fiber content.

Each two-tablespoon serving contains about 11 grams of fiber, which is crucial for maintaining a healthy digestive system. Fiber aids in regular bowel movements, helps to prevent constipation, and promotes a feeling of fullness. This not only contributes to better digestion but also supports weight management and reduces the risk of developing digestive disorders. The soluble fiber in chia seeds absorbs water and swells, forming a gel-like substance that can facilitate the passage of food through the intestines.

Incorporating Chia Seeds for Better Digestion

Adding chia seeds to your diet is easy and versatile, allowing you to enjoy their digestive benefits in various ways. Here are some practical methods to include chia seeds in your meals:

• Chia Pudding: Mix chia seeds with your choice of milk or yogurt and let them sit for a few hours or overnight. The seeds will absorb the liquid and create a thick pudding that can be topped with fruits or nuts.
• Smoothies: Blend chia seeds into your smoothies for an added fiber boost. They will not only enhance the texture but also increase the nutritional value.
• Baking: Incorporate chia seeds into your baking recipes, such as muffins or bread, to enhance fiber content without altering the flavor significantly.
• Salads: Sprinkle chia seeds on salads to add a crunchy texture and boost fiber intake. They can also be mixed with salad dressings for a nutritious twist.

In summary, chia seeds are a delicious and effective way to support digestive health. Their high fiber content and ease of incorporation into your daily diet make them a fantastic addition to any meal. Regular consumption can lead to improved digestion, increased satiety, and better overall health.

Heart Health

Chia seeds are not just a trendy superfood; they offer impressive benefits for heart health that are hard to ignore. Rich in essential nutrients, these tiny seeds play a significant role in maintaining cardiovascular wellness. Their composition is packed with omega-3 fatty acids and antioxidants, both of which are known for their heart-protective properties.Omega-3 fatty acids, particularly alpha-linolenic acid (ALA), are abundant in chia seeds.

These healthy fats are known to reduce inflammation, lower blood pressure, and improve overall heart function. Incorporating omega-3s into your diet can lead to a decreased risk of heart disease. Studies have shown that individuals who consume a diet rich in omega-3 fatty acids experience a significant reduction in triglyceride levels, which is paramount for heart health.

Impact of Omega-3 Fatty Acids

The omega-3 fatty acids found in chia seeds significantly contribute to lowering the risk of heart-related issues. Here are some key points regarding their impact:

• Omega-3 fatty acids have been linked to a reduction in the risk of arrhythmias, which are irregular heartbeats that can lead to sudden cardiac death.

• Research indicates that diets high in omega-3s can lead to a decrease in total cholesterol levels and improve the ratio of HDL (good) to LDL (bad) cholesterol.
• Omega-3 fatty acids play a crucial role in reducing inflammation in the body, which is a significant factor in heart disease.

Benefits of Antioxidants

Chia seeds are also an excellent source of antioxidants, which help combat oxidative stress. Oxidative stress is known to damage cells and contribute to heart disease. The antioxidants in chia seeds offer several benefits for heart health:

• Antioxidants protect the body from free radicals, which can lead to inflammation and cardiovascular issues.
• Regular consumption of antioxidants can improve blood vessel function and reduce the risk of atherosclerosis, a condition characterized by the hardening of arteries.
• Antioxidants found in chia seeds, such as quercetin and chlorogenic acid, have anti-inflammatory properties that further promote heart health.

Lowering Cholesterol Levels

Chia seeds can contribute to improved cholesterol levels, making them a heart-healthy choice. Their high fiber content plays a pivotal role in this process:

• Soluble fiber in chia seeds can bind to cholesterol in the digestive system, which aids in its excretion and thus helps lower overall cholesterol levels.

• Several studies suggest that regular intake of chia seeds can lead to a notable reduction in LDL cholesterol, often referred to as “bad” cholesterol.
• A diet incorporating chia seeds alongside other heart-healthy practices can significantly enhance lipid profiles and promote overall cardiovascular health.

Weight Management

Incorporating chia seeds into your daily diet can be a game-changer for weight management. Not only are they rich in nutrients, but their unique properties also make them a great ally in the weight loss journey. Their ability to absorb water and expand in the stomach contributes to a feeling of fullness, which can help in controlling appetite and reducing overall calorie intake.Chia seeds are particularly effective for those looking to manage their weight due to their high fiber content, which slows digestion and prolongs satiety.

By incorporating chia seeds into meals, you can enhance their filling nature. Here are some strategies to include chia seeds effectively in your weight loss diet:

Strategies for Incorporating Chia Seeds

To maximize the benefits of chia seeds in your weight loss efforts, consider the following strategies:

• Chia Pudding: Mix chia seeds with your choice of milk or yogurt. Allow it to sit overnight to create a thick, satisfying pudding that can serve as a nutritious breakfast or snack.
• Smoothie Booster: Add a tablespoon of chia seeds to your morning smoothie for an extra boost of fiber and protein. This can enhance fullness and support weight management.
• Salad Enhancer: Sprinkle chia seeds over salads or incorporate them in dressings for added texture and satiety, which can help curb hunger throughout the day.
• Baking Ingredient: Use chia seeds in baking by mixing them into bread, muffins, or energy bars. This not only adds nutrition but also increases the fiber content of your snacks.
• Thickening Agent: Use chia seeds as a natural thickening agent in soups or stews. Their ability to absorb liquid can enhance the dish’s consistency while boosting its health benefits.

Chia seeds are known for their remarkable satiating effects. They can absorb up to 12 times their weight in water, forming a gel-like substance in the stomach. This gel slows digestion, helping to keep you feeling full for longer periods. As a result, you may find it easier to resist unhealthy snacks and maintain portion control during meals.

Comparison to Other Weight-Loss Foods

When comparing chia seeds to other popular weight-loss foods, several key aspects highlight their unique advantages. Many foods touted for weight loss have their pros and cons, but chia seeds shine in specific areas:

• Quinoa: While quinoa is a great source of protein and fiber, chia seeds provide a higher fiber content per serving, which may enhance feelings of fullness more effectively.
• Oats: Oats are known for their satiety but often require cooking. Chia seeds can be prepared quickly and easily, and they offer similar, if not greater, gelling properties that help curb hunger.
• Greek Yogurt: Greek yogurt is protein-rich, but adding chia seeds to it boosts fiber content, making it an even more satisfying option for weight management.
• Almonds: Almonds are a healthy snack, but they are calorie-dense. Chia seeds provide a lower-calorie alternative while still delivering essential nutrients and promoting fullness.
• Vegetables: While vegetables are low in calories and high in fiber, chia seeds can be added to salads or smoothies to enhance their filling nature, offering both bulk and nutrients.

Incorporating chia seeds into your meals can help control appetite and support weight management effectively.

Blood Sugar Control

Chia seeds have gained recognition for their potential role in managing blood sugar levels, making them a great addition to a balanced diet. Their unique composition of nutrients may help stabilize blood sugar and improve overall metabolic health. Understanding how chia seeds affect glycemic response can lead to informed dietary choices that support blood sugar control.The fiber content in chia seeds plays a significant role in regulating blood sugar levels.

Chia seeds contain soluble fiber, which forms a gel-like substance in the digestive tract. This gel slows down the digestion of carbohydrates, leading to a more gradual release of glucose into the bloodstream. As a result, incorporating chia seeds into meals can help prevent spikes in blood sugar levels, making them particularly beneficial for those with insulin sensitivity or diabetes.

Recipes for Blood Sugar Stability

To effectively utilize chia seeds for blood sugar control, incorporating them into your meals and snacks is essential. Here are a few recipes that highlight their benefits in stabilizing blood sugar levels:

Chia Seed Pudding

A simple and nutritious dessert that can be made by mixing chia seeds with almond milk, a sweetener like honey or stevia, and your choice of vanilla or cocoa powder. Let it sit overnight for a delicious treat that keeps blood sugar in check.

Chia Seed Smoothie

Blend together spinach, banana, a tablespoon of chia seeds, and a cup of unsweetened almond milk. This nutrient-packed smoothie not only satisfies cravings but also provides a steady energy release throughout the day.

Chia-Infused Oatmeal

Stir chia seeds into your morning oatmeal along with nuts and berries. This combination enhances the fiber content and provides sustained energy without the risk of spikes in blood sugar.

Savory Chia Seed Salad Dressing

Mix chia seeds with olive oil, lemon juice, and your favorite herbs to create a nutrient-dense salad dressing. This dressing not only adds flavor but also contributes to overall blood sugar stability.

Chia Seed Energy Bars

Combine oats, nut butter, honey, and chia seeds to create homemade energy bars. These bars provide a balanced mix of carbohydrates, fats, and proteins, perfect for a mid-day snack without the sugar crash.

“Incorporating chia seeds into your meals can effectively help prevent spikes in blood sugar levels.”

By utilizing these recipes, individuals can enjoy both the taste and health benefits of chia seeds while maintaining stable blood sugar levels. Regularly consuming these nutrient-rich seeds can be a proactive step towards better overall health.

Bone Health

Chia seeds are a powerhouse of nutrients essential for maintaining strong and healthy bones. These tiny seeds provide significant amounts of calcium, magnesium, and phosphorus, all of which play a critical role in bone density and overall skeletal health. Including chia seeds in your everyday diet can be a simple yet effective way to support your bone structure and reduce the risk of osteoporosis as you age.Calcium and magnesium are two vital minerals that contribute to bone health.

Chia seeds contain about 18% of the recommended daily intake of calcium per ounce, making them an excellent plant-based source of this essential mineral. Calcium is crucial for maintaining bone strength and structure. Furthermore, magnesium helps convert vitamin D into its active form, which is necessary for calcium absorption and bone formation.

Importance of Phosphorus and Sources in Chia Seeds

Phosphorus is another essential mineral found in chia seeds that significantly contributes to bone health. This mineral works alongside calcium to create a bone matrix, providing stability and structure. Chia seeds contain approximately 27% of the daily recommended intake of phosphorus per ounce, making them a valuable addition to any diet aimed at improving bone strength.Incorporating chia seeds into daily meals can be done easily and deliciously.

Here are some effective methods:

• Add chia seeds to smoothies or yogurt for a nutrient-packed breakfast or snack.
• Mix chia seeds into oatmeal or porridge for added texture and health benefits.
• Sprinkle chia seeds on salads or stir them into dressings to enhance your meals.
• Use chia seeds as a thickening agent in soups or sauces.
• Incorporate them into baked goods like muffins, bread, or energy bars for a bone-boosting treat.

By including chia seeds in your diet, you not only enjoy their health benefits for bone strength but also enhance the nutritional value of your meals. These versatile seeds can be easily integrated into various dishes, making it simple to support your bone health every day.

Skin and Hair Benefits

Chia seeds are not only a nutritional powerhouse but also a fantastic ingredient for maintaining healthy skin and hair. Their unique properties can help improve your skin’s appearance and hydrate your hair, making them a valuable addition to your daily routine.Chia seeds are rich in omega-3 fatty acids, antioxidants, and vitamins, which contribute significantly to skin health. These tiny seeds help to retain moisture in the skin, reduce inflammation, and combat signs of aging like fine lines and wrinkles.

Additionally, their high antioxidant content helps fight free radicals, which can lead to premature aging and skin issues.

Hydration Benefits for Hair

Proper hydration is essential for maintaining healthy hair, and chia seeds can play a key role in this regard. They are known for their ability to absorb water—up to 10-12 times their weight—which can help keep the hair hydrated and prevent dryness and brittleness.When incorporated into your hair care routine, chia seeds can contribute to softer, shinier hair by sealing in moisture.

This is particularly beneficial for individuals with dry or damaged hair, as moisture retention is crucial for restoring vitality and strength.

Skin and Hair Care Recipes with Chia Seeds

Integrating chia seeds into your skin and hair care routine can be both fun and beneficial. Here are some easy recipes that highlight the versatility of chia seeds:

1. Chia Seed Hydrating Face Mask

Combine 2 tablespoons of chia seeds with 1 cup of water and let it sit until it forms a gel. Apply the gel to your face and leave it on for 20 minutes before rinsing with warm water. This mask provides deep hydration and leaves your skin feeling refreshed.

2. Chia Seed Hair Gel

Soak 2 tablespoons of chia seeds in 1 cup of water overnight. Once it forms a gel, apply it to damp hair as a styling product. This gel helps define curls, adds shine, and keeps hair hydrated throughout the day.

3. Chia Seed Exfoliating Scrub

Mix 1 tablespoon of chia seeds with 2 tablespoons of honey and 1 tablespoon of olive oil. Gently massage the mixture onto your face in circular motions to exfoliate dead skin cells. Rinse with warm water for glowing skin.

4. Chia Seed Hair Treatment

Blend 2 tablespoons of chia seeds with 1 ripe avocado and 1 tablespoon of coconut oil. Apply the mixture to your hair, focusing on the ends, and leave it for 30 minutes before washing it out. This treatment nourishes and hydrates dry, damaged hair.By incorporating chia seeds into both your diet and beauty rituals, you can enjoy radiant skin and luscious hair that reflects your overall health and well-being.

Incorporation into Daily Diet

Integrating chia seeds into your daily diet can be both fun and delicious. These tiny seeds are incredibly versatile and can be added to a variety of dishes, enhancing not just the nutrition but also the texture of meals. By incorporating chia seeds into your everyday meals, you can easily reap their numerous health benefits.Chia seeds can be consumed in various forms, making it easy to find ways that fit your taste preferences and lifestyle.

Here are some popular methods for incorporating chia seeds into your daily meals, along with a simple recipe for chia seed pudding and smoothies.

Diverse Ways to Consume Chia Seeds

Adding chia seeds to your diet can be as simple as sprinkling them on your favorite dishes. Here are several creative ways to include them:

• Chia Seed Pudding: A delightful and nutritious option, chia seed pudding can be prepared in advance and enjoyed as a breakfast or snack.
• Smoothies: Blend chia seeds into your morning smoothie for an added boost of fiber and omega-3 fatty acids.
• Baking: Incorporate chia seeds in muffins, bread, or energy bars for a nutritious twist.
• Salads: Sprinkle chia seeds on top of salads for extra crunch and nutrition.
• Overnight Oats: Mix chia seeds into your oats before refrigerating for a thick and creamy consistency.

Chia Seed Pudding Recipe

Chia seed pudding is a simple recipe that can be customized with your favorite flavors. Here’s how to prepare it:

To make chia seed pudding, combine 1/4 cup of chia seeds with 1 cup of your choice of milk (almond, coconut, or dairy) in a bowl. Stir well to prevent clumping and let it sit for about 10 minutes. Stir again and refrigerate for at least 2 hours, or overnight. Enjoy it plain or topped with fruits, nuts, or honey.

Smoothie Preparation with Chia Seeds

Smoothies are an excellent way to incorporate chia seeds into your routine. Here is a quick and nutritious recipe:

To prepare a chia seed smoothie, blend together 1 banana, 1 cup of spinach, 1 cup of your choice of milk, and 1 tablespoon of chia seeds. Blend until smooth and enjoy immediately for a refreshing and energizing drink.

Week-Long Meal Plan Featuring Chia Seeds

Planning meals ahead can help ensure that you incorporate chia seeds into your diet consistently. Here’s a simple meal plan for a week:

This meal plan provides a variety of ways to enjoy chia seeds, ensuring you receive their numerous health benefits throughout the week. By making small changes to your meals, you can easily incorporate this nutritious superfood into your daily diet.

Potential Risks and Considerations

While chia seeds are packed with nutrients and offer numerous health benefits, it’s important to be aware of potential risks associated with their consumption. Overindulgence in chia seeds may lead to certain adverse effects, and individuals with specific health conditions or those on particular medications should take extra caution.Excessive consumption of chia seeds can result in digestive discomfort and other side effects.

High fiber content can lead to gastrointestinal issues, especially if not introduced gradually into the diet. It is crucial to stay informed about the right amount to consume daily to maximize benefits while minimizing risks.

Side Effects of Excessive Chia Seed Consumption

Ingesting chia seeds in moderation is generally safe; however, excessive intake may lead to several side effects, including:

• Gastrointestinal Issues: Consuming too many chia seeds can cause bloating, gas, or diarrhea due to their high fiber content. It is recommended to increase fiber intake gradually to allow the digestive system to adjust.
• Choking Hazard: Chia seeds can absorb a significant amount of water and expand in size. If consumed dry and without enough liquid, they pose a choking risk, particularly for those with swallowing difficulties.
• Low Blood Pressure: Overconsumption may lead to a drop in blood pressure, especially in people already taking medications to lower blood pressure.
• Allergic Reactions: Some individuals may have allergies to chia seeds, leading to symptoms like skin rashes or breathing difficulties.

Interactions with Medications and Conditions

Chia seeds may interact with certain medications and existing health conditions, necessitating caution when incorporating them into one’s diet. Particularly, individuals on anticoagulant or blood-thinning medications should consult healthcare providers before adding chia seeds to their diet. For instance, the omega-3 fatty acids in chia seeds can enhance the effects of these medications, increasing the risk of bleeding. Similarly, those taking medications for blood pressure or diabetes should monitor their intake closely, as chia seeds can potentially amplify the effects of these drugs.

Recommended Daily Intake of Chia Seeds

To enjoy the health benefits of chia seeds while minimizing risks, it’s essential to adhere to the recommended daily intake. Most health experts suggest consuming about 1 to 2 tablespoons (approximately 15-30 grams) of chia seeds per day. This amount provides adequate nutrients without overwhelming the digestive system.

“Moderation is key when it comes to chia seeds. Stick to the recommended daily intake to reap the benefits while avoiding potential side effects.”

Individuals should also ensure they are drinking enough water when consuming chia seeds, as hydration helps in digesting the seeds effectively and prevents any gastrointestinal discomfort.

Final Wrap-Up

In summary, the health benefits of eating chia seeds everyday are undeniable, ranging from digestive support to enhanced heart health and weight management. By integrating chia seeds into your daily meals, you can enjoy their nutritional perks while adding a delightful texture to your dishes. So, whether you sprinkle them on a salad or blend them into a smoothie, make chia seeds a part of your healthful lifestyle.

FAQ Guide

What are the main nutrients found in chia seeds?

Chia seeds are rich in omega-3 fatty acids, fiber, protein, calcium, magnesium, and antioxidants.

How can chia seeds help with weight loss?

Chia seeds promote a feeling of fullness due to their high fiber content, which can help control appetite and reduce overall calorie intake.

Are there any side effects of eating chia seeds?

Excessive consumption may lead to digestive issues like bloating or gas, so it’s best to start with a small amount.

How can I easily incorporate chia seeds into my diet?

You can add chia seeds to smoothies, yogurt, oatmeal, or use them to make chia seed pudding.

Can chia seeds interact with medications?

Chia seeds may affect blood sugar levels, so it’s advisable to consult with a healthcare provider if you’re on medication for diabetes.