All About Chia Seeds

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You all probably remember the famous “Ch-Ch-Ch-Chia”.  How many of us grew those chia plants back in the day and had no idea what it was?  Well, I have just become a user of these cool little seeds.  Top 8 reasons why to incorporate Chia Seeds into your daily diet:

  • One big reason is you get a lot for doing so little.  Chia seeds are packed with so many nutrients and very few calories.  They contain 11 grams of fiber, 4 grams of protein, 5 grams of Omega-3s out of the 9 grams of fat, 18% of the recommended daily allowance of Calcium (RDA), 30% of the RDA of Manganese, 27% of the RDA of Phosphorus, a generous amount of Zinc, Vitamin B3/Niacin, Potassium, Vitamin B1/Thiamine and Vitamin B2.
    • In just 1 ounce, you get a power-packed 137 calories (this is just 2 tablespoons).  Since a lot of these calories are fiber and may not be used by the body, these ends up being about 101 calories per ounce.  Chia seeds are usually grown organically and considered a “whole grain” food.  They are non-GMO and also gluten free without any manipulation.
  • Chia seeds have been found to have a high amount of anti-oxidants
  • As mentioned earlier, almost all of the calories are from fiber.  Since fiber won’t raise your blood sugar level, eating chia seeds doesn’t require so much usage of insulin because only a small percentage is actual carbs.  Fiber absorbs a lot of water and eating these seeds in other foods and drinks will “fill you up” so to speak.  This may lead to you eating fewer calories, thus, it may help in weight loss.
  • Chia seeds are high in protein which helps to keep you full and suppress apetite!
  • They are high in Omega-3-Fatty acids
  • May reduce your risk of heart disease and Type 2 diabetes
  • They contain nutrients that are healthy for bones.  This is important to me since I made a decision not to drink or give cow milk to my family.  I wanted another source of calcium and phosphorus.  These nutrients also include magnesium and protein in which Chia seeds contain a great amount.
  • These little seeds may cause improvement in Type 2 Diabetes patients due to their ability to significantly lower blood pressure and a marker for inflammation.

I hope you will give these little seeds a try, but before doing so, just consider that it is best taken in small amounts like an ounce or so mixed in with other food and drink.  Also, please consult your healthcare provider before introducing anything new.  This just keeps them in the loop and helps you to be safer!

References:

  1. https://authoritynutrition.com/11-proven-health-benefits-of-chia-seeds/
  2. https://www.nutrition.org/asn-blog/2012/03/the-real-scoop-on-chia-seeds/

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