Lately chia seeds are a hot topic in social media. It appears that adding 1-2 tablespoons of chia seeds in water promotes weight loss and regulates bowel movement. Truth or false?
Let’s find out what are the health benefits of chia seeds and how to introduce chia seeds in your daily routine.
What are the health benefits of chia seeds?
- High in Nutrients: Chia seeds are tiny but mighty, packed with a punch of essential nutrients. Just 1 ounce (2 tablespoons) contains 11 grams of fiber, 4 grams of protein, 5 grams of omega-3 fatty acids, 18% of the RDI for calcium, and a good amount of zinc, magnesium and phosphorus.
- Good Source of Antioxidants: Chia seeds are a good source of antioxidants, including chlorogenic acid, caffeic acid, myricetin, quercetin and kaempferol. These compounds can protect the delicate fats in the seeds from going rancid and may provide additional health benefits.
- May Reduce Risk of Heart Disease: The high levels of omega-3 fatty acids in chia seeds may reduce the risk of heart disease and stroke. Omega-3s reduce inflammation, lower blood pressure and improve cholesterol levels.
- May Help Lower Blood Sugar Levels: Chia seeds are high in fiber and can slow down the absorption of sugar in the bloodstream. This can help prevent spikes in blood sugar levels, which is especially beneficial for people with diabetes.
- May Aid Weight Loss: Chia seeds are high in fiber, which can help you feel fuller for longer. They also contain protein, which helps build muscle and boosts your metabolism. Including chia seeds in your diet may help you manage your weight.
- Full of Important Nutrients: Chia seeds are an excellent source of important nutrients, including omega-3 fatty acids, fiber, iron, and calcium. They’re also a good source of antioxidants, which can help protect your cells from damage.
- May Improve Digestive Health: The fiber in chia seeds can help keep you regular and improve your digestive health.
How to eat chia seeds for weight loss benefit?
- Eat them raw: Chia seeds are easily digestible when eaten raw. Sprinkle them on your cereal, yogurt, or salads. You can also add them to smoothies or juices.
- Make chia pudding: Chia seeds can be soaked in liquid to create a pudding-like consistency. Simply combine 1/4 cup of chia seeds with 1 cup of your favorite milk or plant-based milk and let sit for at least 2 hours. Add sweetener, nuts, or fruit for added flavor and nutrition.
- Add them to baked goods: Chia seeds can be added to baked goods such as muffins, breads, and cookies. The seeds will absorb some of the moisture in the batter, making the baked goods more moist and dense.
- Use them as a substitute for eggs: Chia seeds can be used as an egg substitute in vegan baking recipes. To replace one egg, combine 1 tablespoon of chia seeds and 3 tablespoons of water and let sit for 10 minutes. This mixture can then be used in place of an egg.
Veronica is dedicated and experienced nutritionist and certified health coach who specializes in functional medicine, She's a published author, nutritional instructor, WBFF professional figure athlete, and both the brains and beauty behind all that Makeover Nutrition offers.
Veronica is also the President & CEO of a BC based health and wellness association; Pacific Alliance of Body Care.