Chia is an ancient word for ‘strength’. Recently hyped into the western world as a superpower due to its many medicinal properties.
Don’t doubt these tiny little seeds, they are packed with high fiber and essential omega-3 fats.
A one-ounce (28 grams) serving or 2 tbsp of chia seeds contains:
Fiber: 11 grams.
Protein: 4 grams.
Fat: 9 grams (5 of which are omega-3).
Calcium: 18% of the RDI.
Manganese: 30% of the RDI.
Magnesium: 30% of the RDI.
Phosphorus: 27% of the RDI.
They also contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.
Digestible carbohydrates: 1 gram
Calories: Around 135 gram.
Let’s play some logic.
28 grams of chia seeds contain 12 grams of carbs in total. 11 grams of which is just fiber. Wow!
Now, the best thing about fiber is that the spike in blood sugar is gradual. Chia seeds absorb lots of water and thus keep you full for longer. Even though chia seeds belong to a carbohydrate family, it is a healthier option compared to starchy and sugary starch. Studies also suggest that consumption of bread that contains chia seeds may lower the post-meal rise in blood sugar.
And my favorite reason to love chia seeds is that they help me enjoy a good gut.
They are loaded with Antioxidants:
Antioxidants fight the production of free radicals, which can damage cell molecules and contribute to aging and diseases like cancer. Epidemiological data also suggest that antioxidants may have a beneficial effect on many age-related diseases: atherosclerosis, cancer, some neurodegenerative and ocular diseases.
Talk about the proteins dude:
We all know the importance of proteins. They get broken down in our body and reform new proteins to fight infections and help cells divide. Every time I think of proteins, I love to get involved in the amino-acids. Chia seeds contain all essential amino acids. A high protein intake lowers appetite and has been shown to reduce obsessive thoughts about food by 60% and the desire for night time snacking by 50%.
Studies have proven that consumption of chia seeds for breakfast have reduced a desire for food intake for a short term.
A real food diet with some yogurt for breakfast and a healthy lifestyle will help one to lose or maintain weight.
Prevents Heart disease:
Studies show that consumption of chia seeds may avoid several heart related risks, like lowering inflammation, tryglycerides, belly fat and also may raise good cholesterol. Significantly reduced blood pressure and gives happy smiles.
Solution to Lactose intolerance:
If you are a lactose intolerant and struggling to get enough calcium? Chia seeds for breakfast or even as an evening snack with fruits will give you around 18-20% calcium in 2tbsp of serving.
I mean, how much cooler it’s gonna get!
My few favorite ways to enjoy chia seeds:
Blend it with a smoothie.
Sprinkle it on fruits with your favorite nut butter.
Add seeds to muesli, granola, flakes or even scrambled eggs.
A spoonful of chia in warm water with honey and lemon will boost metabolism.
Make a jelly type consistency with almond or chocolate milk, toss some of seasonal fruits to enjoy sweet cravings of chia pudding.
Sprinkle chia seeds onto your favorite ice cream or any sweet dish like Mango sticky rice, Ras malai, Kheer or even shrikhanda.
To end it,
My recommendation to consume chia seeds will always be in the top 10 foods. They are worth superfoods.
References: