Sometimes the truth hurts but it's crucial for personal growth, right? That's why we're here to say, it's time to stop cutting on chia seeds. These tiny black seeds are loaded with essential nutrients, antioxidants, and key macronutrients that all help you to stay healthy and full of energy. In the event that you've never made any dishes with chia seeds before or are just hesitant to give them a try, we wanted to give you a few reasons to help kickstart your journey—and why you should eat chia seeds on a regular basis.
1. They may stabilize blood sugar levels.
If you have diabetes, chia seeds may be crucially important to take on a regular basis, as they've been shown to enhance insulin sensitivity and help control blood glucose (sugar) levels. Soluble fiber slows down digestion, keeping you fuller longer and balances blood sugar.
2. They've got an impressive amount of fiber.
Healthy Banana Bread with Chia and and Flax. Almost all the carbs in chia seeds are actually fiber. This means so many good things. 1. You'll stay full longer. 2. It will aid in keeping your gut health in check. 3. You'll be regular! Being regular is the best!
4. May reduce the risk of diabetes
The nutritional make-up of chia seeds, being rich in poly-unsaturated omega-3 fatty acids, protein and fibre, makes them especially suited for helping to stabilise blood-sugar levels. Some research has suggested that chia seeds may be beneficial for overweight and obese patients with type 2 diabetes. However, there is no conclusive evidence to suggest chia seeds can directly reduce the risk of diabetes.
5. May improve digestive health
A handful of chia seeds (25g) gives almost 9g fibre which makes a healthy contribution towards the daily recommended intake of 30g. Adequate fibre in the diet is important for digestive health and for maintaining a healthy gut microbiome. A diet rich in fibre lowers the risk of a number of diseases and also reduces all-cause mortality.
6. May promote bone health
Chia seeds are a rich source of minerals, which are known to be beneficial for bone health, including calcium, magnesium and phosphorus. A 25g portion of chia seeds contains approximately 158mg of calcium which makes a significant contribution when compared to the equivalent amount of milk.
Chia Seeds FAQ
1. Does chia seeds nutrition get affected by cooking?
No ir doesn't, You can use chia in soups, stews, baking, roasted vegetables, pretty much anything and it’s nutrition will not be compromised. The only thing that can affect chia is super hot flash frying, so we recommend avoiding that.
2. Is chai seed vegan and gluten free?
Yes! Chia is great for those on free-from diets because it delivers such powerful nutrition. It’s a particular star for vegan diets because it contains a healthy dose of plant protein, and can even be used to replace eggs in baking.
3. What do chia seeds taste like?
When eaten dry, chia tastes a bit like a poppy seed. It is dense, small and crunchy. Soaked chia seeds absorb liquid and become very plump, sweet and soft like tapioca pearls, and can be used much in the same way.
4. How do I use chia seeds?
Sprinkle chia seeds onto salads, soups, yogurt, even into sandwiches and wraps. Use chia in recipes that call for sesame or poppy seeds. Add to muffins, bread, cookies and cakes. Chia absorbs 9-12 times its weight in water and can make a delicious tapioca-like pudding.
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