Benefits of Chia Seeds
6 Reasons Why You Should Eat Chia
The hottest "it" superfood right now is chia. Yes, it's the same chia as the Chia Pet
commercials but it's not green and doesn't grow out of a Mr. T or lamb
shaped ceramic planter. I first learned about the health benefits of
eating these small black or white seeds more than a year ago and have
been enjoying them since. I add it to my smoothies
and make a great pudding (see one of my recipes below!) for dessert or a
healthy snack. It can also be used as a natural thickener for soups and
stews, as an egg substitute, or added to yogurt or oatmeal.
What’s so great about these funny named seeds? These tiny raw, gluten-free, vegan
seeds outperform more well known ‘healthy’ foods. They are jam packed
full of minerals, omega 3 fats, antioxidants, fiber and are a complete
source of protein.
Why should you should eat chia now? Because just 2 tablespoons of chia seeds has:
- Five times the amount of calcium in milk (plus boron which helps you absorb it)
- Three times the amount of antioxidants in blueberries
- Three times the amount of iron in spinach
- Three times the amount of fiber in oatmeal
- Two times the amount of protein of any other bean, seed or grain
- Two times the amount of potassium in a banana
Because
chia seeds expand up to 3 times their original size when wet and have
such a high fiber content (great for regularity!), they can help you eat
less and stay full longer by bulking up your meals and crowding out
fat, sugar and calories (great for weight loss!). Consuming chia seeds
increase energy and endurance (great for runners!). They also help your
body rebuild muscle after exercise and during and post pregnancy. Chia
seeds have more Omega 3’s and a much longer shelf life than flax (and
can be substituted in any recipe for flax).
While
there are countless ways to incorporate chia into your daily meals,
here is one particularly delicious (and easy!) dessert that you can feel
great about eating.
Chai Chia Pudding (Serves 6)
Ingredients:
- 1/4 cup chia seeds
- 1 cup unsweetened almond (or coconut) milk
- 5 pitted Medjool dates
- 1/2 teaspoon vanilla extract
- 1/2 teaspoon cinnamon
- 1/8 teaspoon cloves
- 1/8 teaspoon nutmeg
- 1/8 teaspoon ground ginger
Directions:
Combine
all ingredients except chia seeds in a high-speed blender and whirl on
high until smooth. Whisk liquid into chia seeds in a medium bowl and
stir to combine. Place in fridge for 1-2 hours, until thick or
overnight. ENJOY!
thanks for this info...I have a smoothie recipe with chia seeds, but have been using flax instead); I didn't know how to use the chia seeds. do you have to let them soak before drinking the smoothie?
ReplyDeleteNo you dont.I just put them over my salad or just right in the blender and blend in my shake.You can soak and use them for recipes.Like the pudding recipe.Which is good I made it yesterday.Thank you for the question Ginger.
ReplyDeleteHi Tiffany, I'm reviving this topic--I'm dealing with pre-diabetes and some of the blood sugar balancing tools available to me are increasing heart healthy oils, calcium as well as fiber. I'm curious if a tablespoon taken with water before every meal would work or if I'm going to end up with a gastric time bomb? (I've been adding tablespoons of freshly ground flax seeds to my dietary intake and then came across chia seeds and they seem to out perform the flax.)
ReplyDeleteI do believe it is a great help along with changing your eating habits to a clean diet and of course plenty of exercise.On this blog are beginner to advance exercise. I suggest you to search bar and there is at home exercises you can start..Good Luck and Be Healthy!
ReplyDelete