What are Chia seeds?
Chia seeds are small seeds that come from a plant called Salvia hispanica. People have been eating them for a long time, especially in Central and South America. These seeds are tiny and oval shaped.
Chia seeds are good for you because they have things like omega-3 fatty acids, fiber, protein, and vitamins. They were important in the diets of the Aztec and Mayan people. Nowadays, many people like to eat chia seeds because they are healthy.
You can use chia seeds in different ways. When you mix them with liquid, they soak it up and become a bit jelly-like. This makes them good for making snacks like pudding or adding to things like smoothies, yogurt, or oatmeal.
Chia seeds don’t have a strong taste, so you can put them in sweet or savory foods. People consider them a healthy part of a balanced diet because they give you important nutrients and make you feel full because they have a lot of fiber.
Nutritional profile of Chia Seeds:
| Nutrient Content | Amount/100 Gm |
| Protein | 16.5 grams |
| Carbohydrates | 42.1 grams |
| Sugar | 0 grams |
| Dietary Fiber | 34.4 grams |
| Fat | 30.7 grams |
| Saturated Fat | 3.33 grams |
| Monounsaturated Fat | 2.31 grams |
| Polyunsaturated Fat | 23.67 grams |
| Omega-3 Fatty Acids | 17.83 grams |
| Omega-6 Fatty Acids | 5.84 grams |
| Trans Fat | 0.14 grams |
Chia Seeds Health Benefits:
Lots of Good Stuff: Chia seeds have things like omega-3 fatty acids, fiber, protein, and vitamins. They also have minerals like calcium, phosphorus, and magnesium, which are all good for your body.
Fight Against Bad Stuff: Chia seeds have antioxidants that help your cells stay healthy by protecting them from damage. This can lower the risk of getting sick.
Heart Helper: Chia seeds have omega-3 fatty acids that are good for your heart. They can help lower cholesterol and reduce inflammation.
Help with Digestion: Chia seeds have a type of fiber that helps with digestion. It can keep your bathroom trips regular and make your tummy feel good.
Keep Sugar in Check: The fiber in chia seeds can help control your blood sugar levels, which is good for people with diabetes or anyone who wants to keep their sugar levels stable.
Stay Hydrated: Chia seeds can soak up water and make a gel-like substance. This helps keep you hydrated and balanced.Feel Full, Eat Less: Chia seeds have a lot of fiber and protein. This can help you feel full, so you might eat less. It’s good if you’re trying to manage your weight.
Build Strong Bones: Chia seeds have minerals like calcium that are important for strong and healthy bones.
No Gluten: Chia seeds don’t have gluten, so they’re a good choice if you can’t eat gluten or want to avoid it.
Top 10 Chia seeds Recipes:
Chia Pudding: Mix with your choice of milk (dairy or plant-based) in a ratio of 1:4 (chia seeds to liquid). Add a sweetener like honey or maple syrup, and let it sit in the refrigerator for a few hours or overnight. Top with fruits, nuts, or spices like cardamom for added flavor.
Smoothies: Add a tablespoon of seeds to your favorite smoothie for an extra nutritional boost. Let the chia seeds sit in the smoothie for a few minutes before drinking to allow them to swell and create a thicker texture.
Yogurt Parfait: Layer seeds with yogurt and fresh fruits to create a nutritious and satisfying parfait. You can also add granola or nuts for extra crunch.
Chia Jam: Make a quick and healthy jam by mixing mashed fruits (like berries) with chia seeds. Allow the mixture to sit in the refrigerator until it thickens and use it as a spread for toast or chapati.
Indian Desserts: Incorporate chia seeds into traditional Indian desserts like kheer or payasam for added texture and nutritional benefits.
Chia Lassi: Blend yogurt, water, and chia seeds for a refreshing chia lassi. You can sweeten it with honey or sugar and add a pinch of cardamom for flavor.
Chia Chapati: Mix chia seeds into the chapati dough to add a nutritional boost to your flatbreads.
Thandai with Chia: Prepare thandai (a traditional Indian drink) and add seeds for a modern twist. Let it sit for a while before consuming.
Chia Seeds for Weight Loss specially for women:
Chia seeds can be good for people trying to lose weight because they have a lot of fiber and protein. An 28 gms of chia seeds, contains nearly 10 grams of dietary fiber. This means they are about 35% fiber by weight.
Some studies suggest that eating more fiber might help prevent gaining too much weight. Also, the protein in chia seeds might make you feel full, so you eat less.
A study with 24 people found that eating a small amount of chia seeds mixed with yogurt for breakfast made people feel fuller and eat less compared to eating yogurt without chia seeds.
However, not all studies agree on whether chia seeds directly help with weight loss. One study with 90 overweight people found that taking chia seed supplements for 12 weeks didn’t affect weight or other health markers.
On the other hand, a 6-month study with 77 people who were overweight, had obesity, and type 2 diabetes found that those who ate chia seeds daily while on a reduced-calorie diet lost more weight compared to those who didn’t.
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