Chia seeds what to eat with

Chia seeds what to eat with

If your mind immediately goes to “Ch-ch-ch-chia!” when you think of chia seeds, you’re not alone (and I realize I’m dating myself by saying that). Chia Pets, which came into popularity in the 1980s, were the first way that many in my generation were introduced to these seeds.

Today, of course, chia seeds come to us in a very different form. In recent years, they’ve become a popular health food with a number of health benefits.

What Are Chia Seeds?

Chia seeds are tiny, round seeds of the Salvia hispanica plant. They’re typically black or white, with no significant nutritional differences between the two colors. If you see brown seeds, they are not fully mature.

This plant, related to mint, is native to the deserts of Mexico and Guatemala. Today, chia seeds are grown in various parts of the United States, as well as Argentina, Australia, Peru, and Bolivia, with around 80% of the world’s supply coming from South America. However, the U.S. is the largest chia seed consumer, importing around 15,000 tons annually.

Even though chia seeds are still fairly new to the mainstream health community, native people have used them for thousands of years. In fact, they’ve been used for medicinal, religious, and culinary purposes throughout history.

Chia seeds have traditionally been ground into flour, pressed for oil, and mixed into drinks. The ancient Aztecs saw them as sacred and used them in sacrificial ceremonies. The traditional Mayans believed chia seeds had supernatural powers, and they were used to provide travelers with energy for long journeys.

Today, members of the Mexican Tarahumara tribe — known for being long distance runners — drink a mixture of chia seeds, lemon, and water called “Iskiate.” They believe chia seeds provide them with the strength to run hundreds of miles. (Their whole foods, plant-powered diet probably doesn’t hurt, either.)

Chia Seed Nutrition

The word “chia” is derived from the Aztec word “Chian,” which means oily. While you can press chia seeds for oil, “oily” isn’t what comes to mind when I think about eating them, although admittedly I’m not Aztec.

The main fats in chia seeds are mostly omega-3s — especially alpha-linolenic acid (ALA), which accounts for three-quarters of the total — and some omega-6s. ALA is an important omega-3 fat and a precursor for your body to make DHA and EPA, two other very important omega-3 fats.

As small as they are, chia seeds pack a lot of nutrition. In every 1 tablespoon of seeds, you’ll find 2.1 grams of ALA, 4 grams of fiber and 2 grams of protein. They’re also a rich source of vitamins and minerals, especially calcium, phosphorus, and zinc.

You can eat them raw, or mix them into baked goods, puddings, or other dishes, where they add a mild, crunchy, nutty flavor.

Today, you can buy chia seeds at a wide range of both mainstream and health food grocery stores. You can find them dried and in the bulk foods section.

9 Health Benefits of Chia Seeds

1) They support your digestive health.

Chia seeds are an excellent source of fiber, especially insoluble fiber, which is an important nutrient for your digestive system. Insoluble fiber acts like a broom for your digestive tract, cleaning it out and keeping it healthy.

Eating enough fiber can reduce your risk for many digestive diseases, such as colorectal cancer.

The fiber from chia seeds also serves as a needed nutrient for the beneficial bacteria in your microbiome, which in turn reduces inflammation throughout your body.

The recommended minimum amount of daily fiber intake is 25 grams for women and 38 grams for men, and only a small percentage of people actually meet that daily minimum. But adding a couple of tablespoons of chia seeds to your routine will get you well on your way to meeting and — with the help of some fruits and vegetables — even surpassing that daily minimum.

2) They’re good for your brain.

A 2018 study published in the Global Journal of Health Science divided German college students into two groups: a control group and a group that consumed 5 grams of chia seeds daily for 21 days. Researchers found that those who ate chia seeds performed significantly better on an academic test than the control group.

Coincidence? A total of 34,600 college students participated in this study, so probably not. My bet would be on the omega-3 boost their brains got. Why? Omega-3 fats, like the ALA in chia seeds, are essential for brain function and improved cognition.

3) They help keep your bones strong.

Chia seeds are a good source of many minerals, including calcium, phosphorus, and magnesium, that are needed for bone strength. The dairy industry likes to portray milk products as necessary for strong bones. But plant-sourced calcium has been proven to be effective in increasing bone density.

And animal studies have shown that rats fed a diet made up of 10% chia seeds over 13 months had significantly higher bone density than rats on a low calorie diet sans chia seeds.

4) They can reduce inflammation.

The ALA in chia seeds has an anti-inflammatory effect. Chronic inflammation can promote various diseases in the body, such as autoimmune diseases, infectious diseases, heart disease, type 2 diabetes, and certain cancers. Research has shown ALA to be particularly effective in reducing inflammation among people with metabolic syndrome (high blood pressure, high cholesterol, high blood sugar, excess abdominal fat) and related diseases.

5) They keep your blood sugar stable.

The high fiber content in chia seeds helps to keep your blood sugar stable. Fiber slows digestion, preventing blood sugar from spiking after a meal. Fiber also promotes satiety, or the feeling of fullness after a meal. This has been demonstrated specifically with the addition of chia seeds to people’s diet.

6) They’re good for your heart.

The ALA in chia seeds can also protect your heart. A 2012 meta-analysis looked at 27 studies, which included over 250,000 participants, to see if there was a relationship between ALA intake and heart disease risk. Researchers found that people who consumed a high amount of ALA experienced up to a 10% lower risk of heart disease.

Another study of 3,638 people found that those who consumed around 18 grams of ALA per day had a 39% lower risk of heart disease than those who consumed less ALA. Chia seeds can also benefit your heart by helping to lower your blood pressure.

7) They may help lower your risk for certain cancers.

The ALA in chia seeds may also have cancer-preventing properties. A 2013 in vitro study published in the Journal of Molecular Biology demonstrated the ability of ALA to slow the growth of breast and cervical cancer cells. It also promoted cell death of cancer cells while not affecting the healthy cells. While more research is needed to apply this to humans, other studies have shown a similar effect of ALA on liver cancer cells.

8) They can help keep your skin healthy.

Chia seeds are full of antioxidants that are known to be protective against the skin damage caused by free radicals. A 2014 study published in the Journal of Chromatography A found that chia seeds had much higher antioxidant capacity than previously thought. In the study, chia seeds inhibited up to 70% of free radical activity.

9) They can fuel your endurance.

Remember the Mexican Tarahumara tribe runners I mentioned earlier? They appear to be onto something with their use of chia seeds to fuel their runs. A 2011 study published in the Journal of Strength and Conditioning Research found that chia seeds are an effective option for fueling endurance exercise, while avoiding the sugar that’s found in Gatorade and other traditional sports drinks.

Potential Downsides to Chia Seeds

Chia seeds are a highly nutritious food, but there are some things to keep in mind if you choose to eat them.

• They might cause an upset stomach. Too much fiber can cause bloating, gas, and abdominal pain, especially if you aren’t used to eating much of it. If this happens to you, the best answer may be to work your way up slowly.
• They may interact with certain medications. Chia seeds can significantly reduce blood sugar, a generally healthful outcome that nonetheless could be dangerous for those taking medications designed to do the same thing. Chia seeds can also lower blood pressure, so if you’re taking blood pressure medication, it may be wise to monitor your blood pressure while adding chia to your diet.
• While not common, there are a few people who have a chia seed allergy. Some people have experienced anaphylaxis and dermatitis after eating chia seeds. People who have any sensitivity to thyme, mustard, oregano, or sesame seeds may want to be cautious with chia seeds.

Chia Seeds: Whole or Ground?

You may be aware that in order to increase absorption and get the most nutritional value from flaxseeds, they should be ground before you eat them. Is this also true for chia seeds? A 2012 study published in the Journal of Alternative and Complementary Medicine helps answer that question.

The study involved 62 overweight women, with no known diseases, between the ages of 49-75 years. They ate two tablespoons of whole chia seeds per day for ten weeks, at which point they saw no change in their blood omega-3 levels. However, when they ate the same amount of chia seeds — but in ground form — their blood omega-3 levels increased significantly after another ten weeks. Levels of alpha-linolenic acid (ALA) increased by 58% and levels of eicosapentaenoic acid (EPA) increased by 39%.

It turns out that many people don’t chew whole chia seeds enough to break them down fully. As a result, they can go “in one end, and out the other.” Grinding them is a good way to ensure that you’re getting their full nutritional value.

My dad likes to use a coffee grinder to do this.

How To Enjoy Chia Seeds

Chia seeds, whether ground or not, are a versatile food to have on hand. You can add them to salads, to hot oatmeal, and to many other dishes. If you’re making pancakes or muffin, you can mix them into the batter. You can also add ground chia seeds to smoothies and other blended foods. Or you can sprinkle ground chia seeds on just about any savory dish (and some sweet ones, too!).

Did you know you can also use chia seeds to replace eggs in baking? The basic recipe is 1 tablespoon of chia seeds to 2 ½ tablespoons of water. Gently stir together the seeds with the water, and let the mixture sit for about five minutes. Just as you would use eggs as a binding agent in baking, chia seeds will form a gel that keeps your recipe together. (The gel will last in your fridge for about two weeks.)

Here are some great ways to use chia seeds.

Overnight Chocolate Chia Seed Pudding by Minimalist Baker – This is a creamy, chocolatey pudding that can be enjoyed any time of day. You can choose to omit the maple syrup for a low-sugar version.

Raspberry Chia Seed Jam by Gimme Some Oven – This is an incredibly easy homemade jam that requires only a few ingredients. With the sweetness of the berries, you don’t need to add additional sugar.

Strawberry Banana Chia Seed Smoothie by Jar of Lemons – Four ingredients and loads of nutrition in this one! You could easily swap out other fruits of choice with this recipe.

Chias to Your Health

Chia seeds may be tiny, but it’s clear that they’re nutritional powerhouses with a lot to offer. Packed with fiber, protein, healthy fats, vitamins, and minerals, chia seeds are a convenient way to add a lot of benefits to your diet.

And in case you were wondering, Chia Pets do still exist. (People would buy terracotta figurines to sprout chia seeds. The chia sprouts grow within a couple of weeks to resemble an animal’s fur or hair.) Some people may enjoy Chia Pets, but I think chia seeds are far more useful when you eat them as the highly nutritious food that they are…

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15 Awesome Ideas for How to Eat Chia Seeds

Chia seeds have come a long way since being only recognized as the little things that made those funny chia pets grow. More recently they’ve become known as the all powerful superfood that they actually are. The list of benefits for these nutrient-packed little seeds is a long one for sure: Chia seeds are a complete protein with three times more iron than spinach, double the amount of potassium than bananas, and a great source of fiber to help aid digestion. These may be tiny seeds, but the word «chia» itself means «strength,» derived from the Mayan language. So that should tell you something about how mighty they truly are!

Chia seeds can be used in a variety of different ways because of their mildly nutty flavor and great bite. Add them to a sweet dish or a savory dish to get you an extra bump of energy.

And when you’re looking to shed a few pounds they come in handy because not only do they make you feel fuller faster since they absorb 10 times their weight in water, but they also reduce food cravings. (One tablespoon of chia seeds has only 60 calories with 0 grams of sugar and 5 grams of fiber!) These are two key factors when you’re looking to boost your metabolism on a weight loss journey, so check out 15 awesome ways to use them now!

Make a Pudding

By simply combining your favorite milk with chia seeds, these puddings cannot get any easier! Chia seed pudding is a great way to start off your day or make a healthy dessert. Use 1 cup of a milk alternative like almond or coconut milk with a 3 tablespoons chia seeds, mix well, and refrigerate overnight. The golden rule for chia seed pudding: 3 tablespoons chia seeds to 1 cup milk ratio; so, if you’re looking to make a whole batch, stick to that. Mix in some fruits, nuts, coconut shavings, powders, or spices, and the options are endless!

Conjure Up a Jam

Toss those sugar-packed highly-processed jams in the trash and make your own healthy version at home. Just about every fruit can be combined with chia seeds to create an awesome flavor blasting jam. Since chia seeds turn liquid into a jelly-like matter, all you need to do is mash up your favorite juicy fruit and combine with the chia seeds. 1 tablespoon of chia seeds to every 1 cup of mashed fruit will create the best consistency without any of those unnecessary additives.

Superfoodify Your Smoothie

Adding chia seeds to any smoothie is going to increase the nutritional value and give you additional benefits. Don’t miss out on this simple way to get the most out of a smoothie! Here’s an idea of where you can start:

Ingredients: 1 tablespoon chia seeds, 1 frozen banana, 1 handful spinach, 2 tablespoons cacao powder, 1 cup almond milk

How to Make It: Combine all ingredients and your preference of ice (depending on desired texture) in a blender. Mix on high for 1 minute. Check consistency and add more liquid if necessary. Blend again for 30 seconds. Enjoy this delicious smoothie and check out more weight loss smoothies you can add chia seeds into!

Drink Up!

Add some chia seeds to your next cup of tea! About 1 tablespoon should go into every 16 fluid ounces of tea. Whether the tea is iced, hot or room temperature, its makes for a totally new texture with tons healing benefits for your health and metabolism. Try it in one of the teas found in The 7-Day Flat-Belly Tea Cleanse!

Make Tortillas

Tortillas made of chia seeds are light, but definitely hold up for those tasty additions. Combine 1 ½ cups whole wheat flour, 1 ½ tablespoons flax meal, 2 tablespoons chia seeds, ¼ teaspoon of baking powder, 1 tablespoon oil (coconut or olive) and ⅕ cup of water. Mix well and roll into a firm ball. Separate dough into 4 or 5 even balls and flatten. Heat a pan to medium temperature and place dough in the pan (without greasing) for about 2-3 minutes on each side or until light golden brown. Any of your favorite spices can be added to this mixture to make it sweet or savory! They can also be cut into chips and baked in the oven for another few minutes. These nutritious tortillas are so versatile and really pack in those flavors.

Lighten Up An Old Favorite

Ice cream pops are perfect for a hot summer day or a late night treat but tend to be filled with refined sugars and heavy fats. With an easy swap of ingredients, you can make those childhood favorites into a wholesome dessert. Combine your favorite berries, coconut milk, and chia seeds to pack in a healthy dose of vitamins and nutrients and not worry about any unknown ingredients. They’re effortless to make; just simply blend and freeze the mixture in ice pop trays.

Make a Crust for Your Meats and Fish

Instead of coating your meat and fish in starchy white flours, use 1 cup of cornmeal or almond meal with 1 tablespoon chia seeds to get a fat-burning crust. Get some of your favorite spices out and work those into the mix to enhance the flavors and rev up the nutrients. Use spices like turmeric and garlic powder which are both great ingredients that help lower your risk of heart disease. These should be baked, not fried, to keep in all the nutrition without overdoing the oils and fats.

Create a Protein Packed Dessert

Desserts are hard to stay away from when your sweet tooth starts screaming. But instead of reaching for those icky store-bought treats, bake up a healthy dessert and add one or two tablespoons of chia seeds. They can be added to healthy banana bread recipes, muffins, cookies, and much more to give every sweet that divine consistency and a bit of crunch.

Get a Crunch

Crackers made of chia, sesame, pumpkin, and sunflower seeds are ones you cannot pass up. Combine a ½ cup of each seed and 1 cup of water and bake as a thin sheet in the oven on 300 degrees for about 30 minutes. Make sure their crispy enough and slightly browned so all of that flavor can come out. These are jam-packed with healthy fats and a perfect snack on their own or for dipping in those beloved hummuses. Add more herbs and spices of your liking to bring out an extra bold flavor. You’ll forget about those store-bought chips and crackers after getting a taste of these!

Enhance the Texture

Include chia seeds in your morning routine by adding them to full-fat Greek yogurt or steel cut oatmeal. The normally smooth texture is way more vibrant with the addition of this little protein-boosting superfood. Stay away from flavored yogurts and oatmeals because of the addition of unnatural ingredients and tons of sugar. As much as brands want you to think that by eating a strawberry-flavored yogurt you’re getting a dose of fruit in it, sugar is actually listed higher on the ingredients list and is a total scheme. Get the same sweetness by adding your own fresh fruit and spices like cinnamon and nutmeg!

Create a Breakfast Bar

Combine a power packed blend of your best seeds, nuts, grains and fruits to make perfect morning breakfast bars. Chia seeds will give you that extra pep-in-your-step with the high amount of protein and fiber content. The fun in making these is the abundant amount of combinations you can make! Try a few different recipes to find out what you like best. Be sure to stay away from recipes that add too much sugar (including ingredients like agave, honey, and dried fruits) and lead to belly fat. Health experts recommend no more than five percent of the daily calories should come from sugar.

Snacktime For The Kids

Juice boxes are a go-to for packing a lunch for kids but did you know most of them are made with high fructose corn syrup and sugars. Replace those with fun snack time juices like Mamma Chia Squeeze Vitality Snacks. The kids will love the fun texture and get natural energy from the powerful chia seeds.

Dip Into It

Make a superfood guacamole, hummus, or Greek Tzatziki sauce with chia seeds! Incorporating these teeny seeds into your favorite dips will pack in a super healthy punch and create a smooth gelatin texture that’s just like the classic dip. These practically flavorless seeds will boost the overall nutrition of the dips with a load of fiber and protein. You can even opt to take out some of the higher calorie ingredients like avocado and garbanzo beans by replacing them with the chia gel to cut back and make it more diet friendly dip. Use the crackers in #9 to increase the chia seed intake and really up those health benefits!

Substitute Eggs

Looking to make a recipe vegan but can’t figure out how to stay away from the eggs? Chia seeds are the perfect way to stick to vegan without stressing about losing the texture that eggs create. To make one chia seed egg combine 1 tablespoon of chia seeds with 3-6 tablespoons of water, mix and let sit for about ten minutes. Replace each regular egg with one of these chia seed eggs to find the same great consistency in your baked goods.

Use it As a Garnish

We saved the easiest one for last! Salads, fruits, eggs, and soups are just some of the great places to add extra nutrition to your daily favorites. Sprinkle them generously over your food to get a boost of omega-3s, protein, and fiber. They have a bland flavor that won’t impact the taste and also bring great texture the plate.

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