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Chia Seeds

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Chia seeds are rich in polyunsaturated fats, especially omega-3 fatty acids including α-linolenic acid (ALA). Chia seeds are an excellent source of fiber and rich in antioxidants that help protect the body from free radicals. Chia seeds are also rich in minerals for bone and teeth health. According to the USDA, one ounce (28 gram) of chia seeds contains 9 grams of fat, 11 grams of dietary fiber and 4 grams of protein. They also contain 18% of the recommended daily intake of calcium, 27% phosphorus and 30% manganese. As a super food, chia seeds have many health benefits; some are listed here.

Weight management

Chia seeds help increase satiety and reduce food craving. The combination of protein, healthy fat, fiber and gelatinous texture when combined with liquids help slow down the digestion and contribute to the satiating effects. In addition, chia seeds also help stabilize blood sugar and reduce insulin resistance.

Diabetes

Studies have shown that chia seeds help improve blood sugar control for diabetes[1]. Because chia seeds form a type of barrier inside the stomach, and this barrier helps to slow the release of sugar into the blood stream, which helps prevent blood sugar spikes and improve blood sugar profiles.

 Osteoporosis

Chia seeds are good source of calcium, magnesium and phosphorus, which help maintaining bone and oral health and preventing osteoporosis.

Heart health

Chia seeds are rich in omega-3 and high in fiber, which makes them a super food to help improve cholesterol profile-reducing bad cholesterol (LDL) and triglyceride. The high concentration of omega-3 also enhances their anti-inflammatory properties. In Addition, the high amounts of antioxidants in Chia seeds help reduce oxidation process; all of these benefit heart health.

Tips to add chia seeds into your diet
Papaya-Receipe

  1. Chia yogurt: Mix chia seeds in your yogurt.
  2. Chia cereals: Soak chia seeds in the milk and mix with hot or cold cereals at breakfast. The high fiber and healthy fats in the chia will keep you full longer and help reduce your appetite.
  3. Chia soups: Chia seeds can be added to the soup as a great thickening agent.
  4. Chia bread or chia pastry: Add chia seeds in your baking ingredients or breading mixtures.
  5. Chia salad: Add chia seeds to salad dressings.
  6. Chia beverage: 1 cup of water , add ½ cup of your favorite juices, stir in 3 tablespoons of chia seeds, you could add 1 tablespoon of lemon or lime juice for better taste, let it sit for about 15 minutes.
  7. Chia smoothie: Add chia seeds in your healthy smoothie.
  8. Chia spread: Mix ground seeds with peanut butter or almond butter for a nutritious spread.
  9. Chia paste: 1 tablespoon of ground chia seeds mix with 1 cup of warm water, let it sit for about 15 minutes and leave it in the fridge as a cooking substitute.

Recipe

Energy Booster Smoothie

Ingredients (3 servings)

Banana (large, ripe): 2                                         Yogurt (Greek, plain): 3/4 cup
Chia seeds: 2 tbsp                                                Protein powder (chocolate flavor): 3 scoops
Coconut milk: 2 cups                                           Peanut butter:  2 tbsp
Cinnamon: 1tsp

Directions

In a blender, combine banana, chia seeds, cinnamon, peanut butter, protein powder, yogurt and coconut milk. Blend until smooth.

Nutrients Per Serving

Calories (kcal) 562.6
Fat (g) 45.8
Sodium (mg) 70.5
Carbohydrate (g) 36.1
Fibre (g) 6.4
Sugar (g) 19.6
Protein (g) 29.3

Reference

  1. http://www.fitday.com/fitness-articles/nutrition/healthy-eating/is-chia-good-for-diabetics.html
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