Three Cheers For Chia Seeds

Ch-Ch-Ch-Chia
Chia Seeds

Some of us remember the old chia pet commercials, well chia seeds aren’t just for growing chia pets. Chia seeds are a food that offers super nutrition.  Packed full of fiber, protein, omega-3’s, antioxidants, vitamins and minerals.  They provide more calcium than milk ounce for ounce. There is 600mg in two ounces of these little seeds. Two ounces of milk contains 120mg.

Wow.  

So, for those of you who suffer, like me, from dairy allergy or are lactose intolerant, chia may be the food you need.

In addition to this awesome news about calcium, chia seeds help you meet your daily fiber intake. The USDA recommends approximately 30g of fiber per day.  Two ounces of seeds provides 20g of fiber!

Wow again.  

Imagine getting most of your recommended daily fiber from just two ounces of chia seeds.  Not only are you benefiting from the fiber for digestion health, but fiber helps fill you up.  No mindless snacking before your next meal.  Another wonderful benefit is that they provide us is a quality plant based protein.  They have almost 10g of protein per two ounces.  This makes chia seeds a wonderful option for vegans or anybody looking for a way to ramp up protein without consuming too much meat, chicken, or pork.  I recommend though, not eating too much chia seeds at one sitting as they expand and can cause tummy distress.  It is best to spread it out over the day and week.

But wait, there’s more!

They provide magnesium, potassium, and phosphorus.
They are the perfect seed to add to your daily diet.  They offer so many nutritious benefits and so few calories!
Nutritionally speaking chia seeds are a powerhouse.

Chia seeds may promote weight loss.

As if all these qualities of chia isn’t enough, you can add it to your daily diet to help obtain or maintain your healthy weight!  Now that is good news.  Due to its high fiber content, chia seeds expand in the stomach allowing for a full feeling and aids in slower digestion and absorption of food.  The protein content in chia seeds also slows digestion, helps you feel full longer, and keeps cravings down.

Chia seeds may help regulate blood sugar levels and blood pressure. They have been shown to lower A1C levels in patients with type 2 diabetes.  They have also been shown to lower systolic blood pressure.

Cooking with Chia.

Chia seeds absorb liquid and become gel-like.  They can be used as an egg substitute…great for people who are allergic to eggs.  I often use them as an egg substitute due to my egg allergy; works great!

If you haven’t given them a try, now is the time.

Get my yummy Chia Seed Breakfast Pudding. 

Adding chia seeds to your meals is easy:

• Sprinkle on salads
• Sprinkle on oatmeal
• Add when baking cookies, cakes, breads, muffins
• Add to smoothies
• Add t rice or quinoa dishes
• Add to pancake batter
• Mix with juice or water
• Add to salad dressings and sauces
• Sprinkle on sauteed vegetables

One of my favorite ways to use them is to make
Chia Seed Breakfast Pudding.
(really it is anytime pudding but it is a great way to start your day)

Chia can cause bloat and gas due to their high fiber content.  The best way to avoid this is to use soaked chia seeds or limit the amount you eat per sitting and spread them throughout the day.

Chia seeds are amazing.  The benefits are superb. They are super easy to incorporate into your daily diet, and they offer more nutrients calorie for calorie than many other foods.  Chia seeds shelf life is long; up to two years.  Adding chia seeds to your diet is a perfect way to add a perfect food.

Cheers to Your Health,

Deb

Like what you read? Leave me a comment letting me know and please share!

Sources:
http://care.diabetesjournals.org/content/30/11/2804.long 
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3518271/ 
http://www.cnpp.usda.gov/sites/default/files/nutrition_insights_uploads/Insight36.pdf 
https://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000727.htm

Change Your Life ~ Change Your Health

If you would like more information on how to change your health today:

Contact me
Free consultation
Programs and services
Newsletter