For some reason, I almost never have all of the ingredients for whatever I’m making. I’ve become a master of substitutions. One of my favorite tricks is to use chia seed when I’ve run out of eggs. It takes just 1 tablespoon of chia to 3 tablespoons of water and a five-minute wait to have a perfect egg substitute.
And while I’m a fan of eggs, I have to admit that the chia substitution gives whatever I’m making a nutritional supercharge. Chia seeds benefits are impressive. Take a look.
Chia Seed Benefits Overview
Chia seeds come from Salvia hispanica, a member of the mint family. They’re tiny and have little flavor, which makes them easy to add to your meals. And there are plenty of reasons to eat them:
- They are high in antioxidants and fiber.[1]
- They’re rich in magnesium, zinc, iron, and calcium.[1]
- They have more omega-3s than flaxseed.[1]
- They can be stored for long periods without going bad. [2]
- They may slow the conversion of carbohydrates to sugar.[2]
- They are high in protein.[3]
- A tablespoon of chia contains 60 calories, so they offer a lot of nutrition for few calories.[3]
Chia Can Help Lower Cholesterol
They also help maintain healthy serum lipid levels.[4] While most research has been done in animal models, study results suggest that chia seeds significantly lower LDL (“bad”) cholesterol and triglycerides, and increase HDL (“good”) cholesterol and omega-3s.[3] We’ve also heard from many NHA readers who have seen their own cholesterol numbers improve after adding chia to their daily diets.
Chia Can Help Block Toxins
Because they are rich in fiber, chia helps bind toxins and move them out of the body through the digestive tract. They also contain lignans, which can help block the effects of endocrine-disrupting toxins. Read more about detox foods here. As a gluten-free food, they help add nutrients and variety for people with celiac disease or gluten sensitivity, too.
Can Chia Help You Lose Weight?
Chia seeds contain many elements that are associated with weight loss. They are high in protein, low in carbohydrates, and rich in fiber. But clinical trials have not yet found any proof that they lower body weight. Personally, I find that they help control my appetite, so they could be a good tool to avoid overeating, but they’re not a magic weight loss tool.
How to Use Them
Because chia seeds have a mild flavor, many people simple sprinkle them onto other foods, such as yogurt or cereal. You can bake them into just about anything. They do not need to be ground to release their nutrients, like flaxseeds do.
They absorb a great deal of liquid, so they can get gummy. To use that to your advantage, you can make a chia seed gel. Just soak them in water or juice. You’ll have a gel in about five minutes.
Or try an overnight chia pudding. Just mix ¼ C chia seeds with 1 C liquid (such as coconut milk, almond milk, etc), ½ t vanilla extract, and a little honey if you like. Put in a covered jar and refrigerate overnight. In the morning, you’ll have a healthy alternative to tapioca pudding.
Share Your Experience
Do you have a favorite chia seed recipe? Share it in the comments section below.
[2] Chia for Health. Dr. Weil.
[3] Tufts University. Nutrition Letter.
[4] J Biomed Biotechnol. 2012; 2012: 171956.
The post 9 Chia Seed Benefits and 1 Misconception appeared first on Natural Health Advisory.
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