Chia seeds are tiny little seeds packed with enormous health benefits.Β My favorite thing about chia seeds is the way they soak up water. Every time I put chia seeds in a recipe I feel as though I am doing a science experiment watching those tiny black ovals puff up and change texture π! So, should you be eating chia seeds? Β Yes!
Β The ability of chia seeds to puff up in a recipe means that they are going to keep you feeling full for a long time leading to increased satiety and decreased appetite π. They also keep blood sugars stable without the ups and downs preventing food cravings. That coupled with their high fiber content, yes, you should definitely be eating chia seeds!
One tablespoon of chia seeds contains:
- 60 calories
- 3 grams of protein
- 3.5 g fat
- 4 g carbohydrates
- 4 grams of fiber
Chia seeds are high in:
- Healthy fat
- Plant-based protein
- Calcium
- Fiber (soluble fiber!)
- Plant-based omega-3 fatty + alpha-linolenic acid or ALA
- Antioxidants
- Nutrients including magnesium, phosphorus, and manganese
- Vitamins A, C, E
Yes, you should be eating chia seeds! Here are a few reasons why:
- Good for your heart and heart attack prevention
- Helps lower cholesterol (check out my tips on cholesterol here)
- Stabilizes blood sugar
- Is an anti-inflammatory food
- Can help with constipation (fiber, fiber, fiber!)
- Great for diabetics
- Can help with weight loss/appetite with all that fiber they contain
- Vegan!
Proceed with caution
Chia seeds still contain calories! These little cuties are not calorie free.Β When you are eating chia seeds, measure them! One (maybe two) tablespoons are all you need in a day to reap the benefits. If you love to sprinkle a little of this and a little of that on your oatmeal or yogurt bowl proceed with caution.Β If you sprinkle flax + chia seeds + hemp seeds + pumpkin seeds + chopped walnuts + slivered almonds you could be adding up to 300 calories without even realizing. Be careful!
Secondly, they contain a lot of fiber! As with any high fiber food, drink lots of water along with them. Most importantly, do not eat them dry!
How To Incorporate Chia Seeds Into Your Diet
They donβt taste like much on their own + you canβt eat them dry! Chia seeds will soak up the flavor of any liquid you put them into.Β Get creative and put them in your cereal (hot or cold), oatmeal, salad dressing, muffin batter, smoothies, energy balls, or soup. Also can be used as an egg replacement in recipes.Β Simply mix one tablespoon of chia seeds with 3 tablespoons water. Let sit for 5 minutes and the mixture will reach raw scrambled egg consistency.
So …. YES! You should be eating chia seeds!
Love Chia Seeds? Me Too!
Try one of my other favorite recipes:
Pumpkin Chia Seed Overnight Oats
Cranberry Peanut Butter Energy Bites
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