What Are Chia Seeds?
Chia seeds belong to the mint family, the desert plant
Salvia hispanica. Salvia hispanica seed is sold by a variety of names,
including "chia" and various trademarked names. It is thought to have
originated in Central America, where it was a mainstay of the ancient Aztec
diet. Native Americans in the southwestern United States generally used the
seeds of a related plant, Salvia columbariae (golden chia).
Chia seeds have recently gained popularity as a
high-quality source of omega-3 fatty acids. They also contain protein and
minerals such as iron, calcium, magnesium, and zinc, and offer 10 grams of
dietary fiber per ounce (approximately 2 tablespoons).
Nutrition Facts Of Chia Seeds
Chia seeds are called the nutritional powerhouse.
One tablespoon (tbsp) of chia seeds contains
·
Calories - 69
·
Protein - 2 grams (g)
·
Fat - 5 g
·
Carbs - 6 g
·
Fiber - 5 g
They also contain many vitamins and minerals
·
Calcium - 7 mg
(8 percent of DV)
·
Potassium - 8 mg
(1 percent of DV)
·
Phosphorus - 2 mg (11 percent of DV)
·
Vitamin A - 5
IU
·
Vitamin C - 2 mg
(1 percent of DV)
·
Vitamin E - 1 mg
(1 percent of DV)
How Do Chia Seeds Help In Weight Loss?
1. Chia Seeds Have A Lot Of Fiber And Minerals
Chia seeds are a powerhouse of
soluble fiber. Soluble fiber quickly fills you up and keeps you from feeling
hungry. This high fiber content also aids in the reduction of inflammation and
the maintenance of a healthy digestive tract. Minerals such as calcium,
phosphorus, and magnesium are abundant in the seeds, which help to lower
insulin resistance.
2. Chia Seeds Can Give You A Burst Of Energy
Chia seeds might help you get
enough energy without overloading your body with calories by adding them to
your meals. This is why chia seeds help you lose weight.
3. Chia Seeds Are Rich In Protein
The high protein content of chia
seeds is one of the main reasons for their effectiveness as a weight-loss food.
The golden dietary rule for losing weight is to reduce carbs and sugar intake
while increasing protein intake. Among the many other nutrients, 14 percent of
chia seeds contain pure protein, which is rather high when compared to other
plants and seeds.
4. Chia Seeds Are Rich In Omega-3 Fatty Acids And Essential Amino Acids
Chia seeds are also known to
boost the body's omega-3 fatty acid levels. They include all nine essential
amino acids required by the body. Omega-3 is thought to play a key function in
accelerating the weight-loss process.
According to studies, the best
time to eat chia seeds for weight loss is before your first and last meals of
the day. And, given its wide range of nutrients and health advantages, chia
seeds might not be a bad way to start or finish your day.
Other Benefits Of Chia Seeds
1. Improves Bone Health
Chia seeds are high in calcium, phosphorus, magnesium, and
protein, all of which help to boost energy levels while also improving bone
health and density.
2. Lowers Blood Sugar Levels
High blood sugar levels have been linked to an increased
risk of heart disease and other chronic diseases. Chia seeds have a high fiber
content, which slows the absorption of sugar and lowers blood sugar levels in
the body.
3. Reduces The Risk Of Heart Diseases
Chia seeds are high in omega-3 fatty acids and are a great
source of them. As a result, people's risk of cardiovascular disease and blood
clots is reduced.
Health Risks Associated With Chia Seeds
Chia seeds are a great superfood that has a lot of
nutritional content and works well with nearly anything. However, too much of
it can lead to a variety of health problems. While one tbsp of chia seeds is
sufficient and healthy, going overboard might be harmful to your health.
Excessive chia seed-eating can cause intestinal problems.
Its high fiber content may be too much for your gut, so gradually increase your
consumption and drink plenty of water. While chia seeds are nutritious and
healthy, numerous studies have claimed that the benefits of chia seeds come
from their inclusion in a variety of healthy diets.
Some researchers have also suggested that simply ingesting
chia seeds can be harmful. A patient who ate chia seeds and subsequently drank
water developed an esophageal blockage, according to a case study presented to
the American College of Gastroenterology in 2014. The chia seeds absorbed the
water and swelled in size and extended in the neck, according to the study. To
avoid this, either cook them first or combine them with water beforehand.
How To Incorporate Chia Seeds Into Your Diet?
Chia seeds can be used in a variety of ways in your diet.
While it has no discernible flavor, it can be used in practically any
recipe.
Chia seeds can be used in a variety of ways, from adding
them raw to breakfast cereals, yogurts, and salads to mixing them into a
nutritious smoothie. Bread batter, soups, muffins, cakes, sauces, and a variety
of other dishes can all benefit from it.
Chia seeds can also be used to substitute eggs in baking
due to their gelatinous nature when mixed with water.
The recommended dosage is 20 grams of chia seeds twice a day.
Chia seeds are high in fiber, protein, omega-3 fatty acids,
and a variety of other nutrients and vitamins, and they can help you lose
weight as well. Chia seeds are best consumed by integrating them into your
diet. However, you should avoid consuming too much of it because it can be
harmful to your health.
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