Prized by the Aztecs and Maya for his or her potential to supply long-lasting vitality, chia seeds have lengthy been used as a superfood. Native to Mexico and Guatemala, chia seeds are associated to mint and are available from the Salvia hispanica plant. And sure, they’re the identical chia seeds offered in “Chia Pet” kits.
Chia seeds have change into a standard ingredient in wholesome recipes, from pumpkin spice muffins to overnight oats to TikTok well-known chia seed water. However many individuals marvel simply what number of chia seeds they’ll eat each day, what one of the simplest ways is to make chia pudding and whether or not there are any downsides to consuming the tiny seed. We break this wellness development down for you proper right here!
Frances Largeman-Roth
The health benefits of chia
There’s a purpose why so many well being and diet professionals hold chia seeds readily available. They’re a superb supply of protein, excessive in fiber and gluten-free. Plus, they’re wealthy in alpha linolenic acid (ALA), a kind of plant-based omega-3 fatty acid that has anti-inflammatory benefits. A 2-tablespoon serving (which is a TON of seeds) has 150 energy, 10g of fiber, 6g of protein and 10g of fats, most of which is the wholesome polyunsaturated selection.
By way of how a lot chia to make use of every day, it’s good to stay to the 2-tablespoon serving measurement. You’ll in all probability need to break this up all through the day, including a teaspoon or two to your smoothie, one other teaspoon in your mid-morning yogurt, and the remainder in recipes like chia pudding.
Chia and hydration
The diminutive seeds can take in as much as 10 occasions their weight in water. Because of this whenever you eat chia pudding or chia gel, you’re additionally getting the liquid they absorbed together with it. Consuming liquids through chia might be good for occasions whenever you don’t need to drink numerous water, like earlier than a race or a run, and even earlier than mattress.
Chia’s hydration benefits imply that the ingredient can also be useful for wholesome, glowing pores and skin. As a result of chia embrace wholesome fat, they’re additionally a wise ingredient for anybody coping with dry skin.
The downsides of using chia seeds
When used correctly, chia is an extremely wholesome ingredient. However some influencers on TikTok are recommending utilizing it in a method that might be dangerous to sure people. So-called “chia water” has been touted as a weight loss support. Proponents of the development declare that consuming the water helps promote weight reduction by making you are feeling full because of the enlargement of the seeds in your abdomen.
Whereas the fiber and protein content material of chia seeds do make them a wise ingredient selection for anybody who needs to really feel fuller longer — and keep away from too many between meal snacks — they don’t seem to be meant to dam starvation. The potential hazard of utilizing chia water (principally chia seeds blended with water) is that if you happen to don’t permit the chia seeds to develop first, they might probably trigger a difficulty for folks with dysphagia, different swallowing problems, or diverticulitis. Chia seeds shouldn’t be consumed dry by the spoonful as they’ll combine with saliva to kind a gel and probably block the esophagus.
Grace Parisi
How to use and store chia seeds
Sprinkle chia seeds over cereal and yogurt, add them to smoothies and even soup. You may make a chia gel to make use of as a thickener in creamy soups and as an egg replacement. Mix ¼ cup of seeds with 2 cups of water, let stand for 15 to half-hour, then stir with a whisk. You possibly can combine the get with mashed recent fruit to make a jam, or with fruit juice or plant-milk to make chia pudding.
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You may also use chia seeds as a coating for energy bites. Merely roll the combination into balls, then roll within the chia seeds to coat. And it’s a unbelievable addition to home made granola.
Because of their fats content material, chia seeds ought to ideally be saved in a sealed bag or container within the fridge or freezer to increase their shelf-life.
Have enjoyable experimenting with chia and don’t overlook to replenish on dental floss — the seeds like to get caught in your tooth!
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