Chia seeds have a very mild flavor with a nice crunch, and they can be added to a variety of foods to provide you with a whole host of nutrients and fiber. Chia seeds have medicinal benefits thanks to high levels of omega-3 fatty acids and antioxidants. They promote optimal digestive health, reduce inflammation, keep your bones strong and promote healthy blood sugar levels.
You’ve probably seen chia seeds on the shelf of your local grocery store, but you may not know how to use them or what benefits of chia seeds are provided. Chia seeds are very versatile, affordable and they can help promote an overall sense of well-being. From heart health to preventing cancer, chia seeds are something you should consider working into your daily meal planning. How can you incorporate chia seeds into your diet?
What Exactly are Chia Seeds?
Chia seeds come from the Salvia hispanica plant which is part of the mint family. Originating in Central America as part of the Aztec diet, they are now a popular part of the American diet. Thanks to their high levels of omega-3 fatty acids, fiber content and mineral content (iron, zinc, magnesium and calcium), they have the potential to promote optimal cardiovascular health, lower cholesterol naturally, reduce blood pressure and help your body maintain healthy blood sugar levels.
Some of the Health Benefits That You Can Get from Consuming Chia Seeds
While they may be small in size, chia seeds pack a lot of nutritional benefits into their small package. They can neutralize free radicals, which damage the healthy cells in our body. Chia seeds also have the potential to help you lose weight by keeping you full longer. They absorb a lot of water once you’ve consumed them, and they’ll help your body maintain a health blood sugar level as they are digested slowly. You can also lower your risk of heart disease, promote healthy bone density and provide your body with any nutrients that you may be lacking.
Carbs and Fiber from Chia Seed Consumption
In a serving of chia seeds, over eighty percent of its carbohydrate content (about 46 percent of the serving) is from fiber. Eighty-three percent of one serving of chia seeds is fiber. Chia seed fiber is very soluble. As it breaks down in your gut, it will ferment. Short-chain fatty acids will form, promoting optimal gut and colon health.
High Level of Omega-3 and Omega-6 Fatty Acids in Chia Seeds
Chia seeds are a great source of omega-3 fatty acids, which are important for brain healthy and body health. Part of the chia composition is the omega-3, ALA. ALA has to be converted into a more usable form before it can be used by the body. Chia seeds have the ability to raise ALA levels by as much as 138 percent.
About twenty percent of the fats that are in chia seeds consist of omega-6 fatty acids. These fatty acids can reduce inflammation dramatically.
What is the Protein Content of Chia Seeds?
Chia seeds are made up of about nineteen percent protein, which is similar to a lot of other healthy seeds like flax. While they won’t be a main source of your daily protein, they’re a nice compliment to things like smoothies, on top of oatmeal or baked into cookies. If you’re consuming a plant-based diet, chia seeds provide a great source of protein.
Getting a Handle on Your Blood Sugar Levels with Chia Seeds
Eating meals on a consistent basis is ideal to maintain healthy blood sugar levels. If you skip a meal or aren’t eating the right foods, this can cause your blood sugar to drop quickly. If you eat too much or eat the wrong foods, you might experience high levels of blood sugar. Neither of these situations is ideal. Chia seeds can help keep your blood sugar where it needs to be in order to avoid headaches or crashes in energy.
The Blood-Thinning Effect of Chia Seeds
Chia seeds can naturally lower blood pressure by thinning the blood. Eating too many chia seeds can cause your blood pressure to become too low, which can be an issue if you’re someone who already has low blood pressure. It’s a good idea to start out by consuming a little bit of chia seeds at a time. Once you see how you feel, you can work up to larger amounts.
Can Chia Seeds Helps with Weight Loss?
Chia seeds can help you drop a few pounds in a few different ways. When you consume chia seeds, you should follow them up with a large glass of water. That water will get absorbed by the chia seeds, which will become larger in size. They will fill your stomach up, making you feel full longer as they are digested. This will help curb any cravings you may have or prevent you from overeating.
Are Chia Seeds Good for Bone Health?
Chia seeds contain minerals that are great for bone health. This includes calcium, magnesium and phosphorus. If you’re consuming a plant-based diet, your lack of dairy products may result in these minerals being absent from your diet. Chia seeds can be a nice addition to ensure you have a well-rounded diet.
Can Chia Seeds Help with Chronic Inflammation?
Chronic inflammation can be caused by a number of health conditions, and many people prefer to treat their inflammation with natural remedies. Chia seeds can reduce inflammation in the body while also potentially reducing inflammatory markers, which can indicate that there is an inflammatory condition present.
How Many Chia Seeds Should You Eat in a Day for Full Benefits?
A little goes a long way with chia seeds; at least at first. Consuming too many chia seeds right away when your body isn’t used to them can cause some digestive upset. Start with one teaspoon of chia seeds per day, working your way up from there.
Are There Any Safety Concerns with Chia Seeds?
There are no serious health concerns to worry about if you’re thinking about adding chia seeds to your diet. It’s a good idea to start out with a small amount of chia seeds to see how your body will respond, but your health won’t be in danger if you eat too much. Start with one teaspoon of chia seeds before increasing to a higher amount.
Are There Any Potential Health Risks to Worry about When Eating Chia Seeds?
Chia seeds are high in fiber, which can cause some people to experience digestive upset if they consume too much at once. To prevent this issue, you should always drink enough water with your chia seeds. This will help aid in the proper digestion of the seeds.
What is the Nutrition Makeup of Chia Seeds?
Chia seeds are a great source of omega fatty acids, fiber, protein, phosphorus, magnesium, calcium, zinc and protein. If you consume two tablespoons of chia seeds, you’ll be consuming approximately 140 calories, 11 grams of fiber, 4 grams of protein and 7 grams of unsaturated fat.
Are There Different Kinds of Chia Seeds?
There are two main types of chia seeds. This includes the black and white varieties. You’ll usually see black chia seeds on your grocery store shelves, but white can easily be found as well. When it comes to taste, they’re both very similar. If you’re concerned with protein, black seeds have a little bit more. White chia seeds have higher levels of omega-3 fatty acids. It really comes down to what you can obtain and what nutritional benefits you’re looking for.
Frequently Asked Questions
How Many Chia Seeds Should You Consume in One Day?
Start out with one ounce of chia seeds per day, increasing your intake after a few days. Ultimately, you’re waiting to see how your body is going to react to the chia seeds. If you’re consuming too much at once, you can experience bloating, gas or loose stools. If you do experience these problems, that doesn’t mean you can’t consume chia seeds. Just decrease the amount you’re consuming for the time being.
What Happens If You Consume Chia Seeds on a Daily Basis?
When you work chia seeds into your daily diet, you can reap the benefits of this super food. Some people use chia to help ensure they’re consuming a well-rounded diet. Other people want to work additional protein into their diet to help with workouts. You can also use chia seeds to lose weight, maintain optimal metabolism, balance your blood sugar, lower your cholesterol and reduce your blood pressure.
What Are Some Ways to Eat Chia Seeds?
Chia seeds are small and very versatile. They can be sprinkled into a smoothie, and you won’t even know they’re in there. You can sprinkle them onto a bowl of oatmeal, bake them into muffins, add them to cereal and much more.
Will Chia Seeds Make You Gain Weight?
Chia seeds are very unlikely to make you gain weight. In fact, they have the potential to help you lose weight if you’re consuming them on a regular basis. Drink them with enough water in order to help you feel full longer.
How Can You Use Chia Seeds to Lose Weight?
Chia seeds are a great way to keep your stomach feeling full. You won’t overeat if you use them in some of your meals. If you’re looking to curb some of your snacking tendencies, you can make a smoothie in the middle of the morning or afternoon. Add approximately one teaspoon of chia seeds when blending. This is a nutrient-dense option that will be low in calories.
What are the Benefits of Chia Seeds in Water?
Chia seeds absorb a great deal of water, and they increase in size the more they absorb. You can choose to soak your chia seeds before you use them, or you can just make sure that you’re consuming enough water when you eat them. If you don’t have enough water in your body when you’re eating chia seeds, you may experience side effects like gas or bloating.
What are the Benefits and Side Effects of Chia Seeds?
Chia seeds pack a lot of punch when it comes to incorporating additional nutrients into your diet. A lot of people are lacking in things like calcium and magnesium, and this is a very natural and simple way to maintain a well-rounded diet each day.
It’s important to remember, eating too much of anything can be a bad thing. Even though chia seeds are extremely healthy, you don’t want to overdo it. If you stick with one to two tablespoons of chia seeds per day, you’ll get plenty of health benefits without experiencing any kind of side effects like stomach upset or low blood sugar.
What are the Side Effects of Chia Seed Consumption?
This crunchy super food is tasty, and chia seeds can also help you get to a point where you’re healthy and feeling your best. If you’re dealing with any kind of cardiovascular issues, blood sugar problems or have hit a weight loss plateau, you may want to consider trying chia seeds. Of course, it’s a good idea to check with your doctor before starting any kind of health regimen to make sure that you won’t experience any issues or interactions with medications that you’re taking.
When is the best time to eat chia seeds?
The best time of day to consume chia seeds really depends on why you’re eating them. If you want to work them into your diet thanks to their high nutrient content, there’s no one time that is most beneficial for eating them. If you want to lose weight, you should include them in your meal around the time of day that you experience the most hunger and snack cravings. This will help you to feel fuller while avoiding unnecessary calories. If you do find that you experience a little bit of gas after eating them, you should avoid eating chia seeds right before bed.
