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Many people appreciate the benefits of the tiny superfood called chia seeds. They are nutritionally packed, while people enjoy them on cereal or mixed in smoothies.
Salvia hispanica, also known as chia is an Ancient Grain and new functional food originally used by Mayas and Aztecs.(1)
We are going to talk about chia seeds and the many health benefits it offers. Plus using chia seeds for weight loss support and in your day to day life.
Chia seeds give a huge quantity of nutrients with a minimal amount of calories.
The seeds are high in antioxidants and nutrients, especially high in omega fats. Also, high in B vitamins, and they’re also high in certain minerals like selenium.
They contain more Omega 3 than any other crop or fish oils with no fishy flavor.
Nutritional content
These figures are for an ounce or 28g of seeds.(2)
Calories 137
Total Carbs 12.3g
Dietary Fiber 10.6g
No Starch or Sugars
Total Fat 8.6g
Saturated Fat 0.9g
Monounsaturated Fat 0.6g
Polyunsaturated Fat 6.5g
Total Omega-3 fatty acids 4915mg
Total Omega-6 fatty acids 1620mg
Protein 4.4g
Minerals
Calcium 177mg 18%
Phosphorus 265mg 27%
Zinc 1.0mg 7%
Chia seeds contain 137 calories per 28 grams or ounce.
The majority of carbs come in the form of insoluble fiber and help keep you fuller for longer. Studies show fiber from chia is useful to lower diabetes risk.(3)(4)
Compared to fish or fish oil, chia seeds cannot complete on omega-3 fatty acids. However, it is one of the best sources of omega fats from plant sources.
It provides a truly healthy fat content giving high amounts of omega 3 fatty acids, higher than the popular flaxseeds. Overall it has numerous benefits for health.(5)(6)
With over 4g per ounce, it is an excellent source of plant protein. A high protein diet helps reduce body weight, appetite, appetite, and increase satiety.(7)(8)
It also contributes essential minerals contains and gives you 18% of your daily calcium, 27% of phosphorus, and 7% zinc requirements per ounce consumed.
These vital minerals help build and maintain strong, healthy bones, improves digestion, cognitive function, and quality of life.(9)(10)
Health Benefits of Chia Seeds
Studies have shown that chia seeds can be as energizing as consuming sports drinks.
They are great for energy levels because it contains lots of healthy fats and it’s one of the highest plant-based sources of protein and some complex carbohydrates.
The omega 3 fats are particularly high. They reduce inflammation, help fight heart disease, joint pain, or arthritis. With anything inflammatory, chia seeds can help with that.
Chia seed is shown to help people with a risk for cardiovascular disease and high blood pressure. Chia flour supplementation helps lower blood pressure in hypertensive subjects.(11)(12)
For optimal health, your body needs healthy blood sugar levels. These little superfoods improve adipose tissue dysfunction, glucose tolerance, enhance blood sugar control, and normalizes insulin resistance.(13)(14)(15)
It is simple to replace and include whole or ground chia seeds in your favorite recipes and baked goods for maximum health benefits.(16)
Using Chia Seeds in Recipes
Almost all carbs in chia seeds contain fiber with very little sugar.
You can add chia seeds to various meals and favorite snacks due to their mild and smooth flavor.
They have a unique type of fiber called mucilaginous fiber. When you soak the seeds in liquid, it becomes a gel-like substance which makes it into a great chia seed pudding, desserts, and cakes.
You can make tasty vanilla pudding or chocolate chia puddings using protein powder.
For some of my other favorite recipes using chia seeds, I like to put a few tablespoons in my smoothies and protein shakes.
Moreover, one other unique thing about this little superfood is they can be used to replace eggs.(16)
Sometimes people have food allergies and food sensitivities to dairy. Another reason for replacing eggs with chia seeds is if you are vegan and don’t consume anything from animals.
If you have a recipe you want to try or test out and want to go egg-free, consider using chia seeds.
Avoiding eggs and replacing with chia seeds allows you to bake recipes that need a binding agent.
Salvia hispanica can also be a good source of chia seed gel. It is similar to guar gum and gelatin. The gel possesses great potential in food formulations as a thickening agent, emulsifying agent, and as a stabilizer.(17)
Try mixing one tablespoon of chia seeds to three tablespoons of water mix. You will see it becomes so gelatinous it can replace an egg in any recipe.
Conclusion
To sum it up, these little superfoods are loaded with omega-3 fatty acids, antioxidants, minerals, and dietary fiber.
They are easy to include in a natural, healthy diet, especially your favorite low carb and keto recipes.
Numerous studies indicate an increase in health benefits, including better digestion and reduction of diabetes and blood pressure.
What are your favorite ways of using chia seeds, or how do you like to eat this tiny superfood?
