Chia Seeds and Their Benefits

People are slowing starting to wake up to the reality of the importance of their health. As certain illnesses such as diabetes and heart disease are affecting more and more people, people are trying to make the necessary changes to prevent this. This involves changes to diet, trying to work out more, and even taking health supplements. Health supplements are a dime a dozen on the market, and choosing the safest and most effective one can be challenging. Fortunately, there are sites such as Review Critic to help which you can learn more about here.

When it comes to food, one tiny little seed is making waves when it comes to health. Chia seeds. Despite their size, these seeds are known to pack quite a punch. There are many proven health benefits of chia seeds. They are among some of the healthiest foods on the planet. They provide you with nutrients that can benefit your brain and body. The 7 following benefits of chia seeds have been shown by clinical studies.

1. Very Few Calories With A Lot of Nutrients

A 1 ounce serving of chia seeds contains 11 grams of fiber, 4 grams of protein, 9 grams of fat – 5 being omega 3s, calcium, manganese, magnesium, and phosphorus. All of this packed in 1 ounce and only 137 calories, which is about two tablespoons of chia seeds. They are also “whole grain”, usually organic, non-GMO, and naturally free of gluten.

2. Loaded With Antioxidants

The antioxidants protect the fats in the seeds from going rancid. Antioxidants on their own aren’t that beneficial but when you get them from food, they are. The antioxidants also fight the production of free radicals which could help prevent cancer.

3. Most Of The Carbs Are Actually Fiber

If you look at the nutrition profile of chia seeds, you’ll see that it has 12 grams of carbohydrates, but 11 of those grams are fiber, which isn’t digested by the body. This, therefore, makes chia seeds a low-carb friendly food. All this fiber will allow the seeds to absorb 10-12 times their weight in water which should help you feel full longer and eat fewer calories. Being 40% fiber makes chia seeds one of the best sources of fiber in the world.

4. High Quality Protein

Chia seeds are about 14% protein and protein has many benefits for health. It is also extremely beneficial for those who don’t eat any animal products. A high protein diet has been shown to reduce your appetite and late night snackings.

5. Lower The Risk Of Heart Disease And Type 2 Diabetes

Chia seeds should be able to improve your metabolic health since they are high in fiber, protein and omega-3s. A study was able to show that a diet consisting of chia seeds along with soy protein, oats, and nopal, was able to lower LDL cholesterol and triglycerides, increase HDL cholesterol (the good cholesterol), and reduce inflammation.

6. Can Improve Exercise Performance

Chia seeds may be just as effective as a sports drink in improving exercise performance. Meaning it can help athletes get their load of “carbs” without the extra intake of sugar.

7. Easy to Incorporate into Your Diet

Since chia seeds have very little taste, you are able to add them to anything in your diet. They also don’t need to be ground which makes them easier to prepare. They can be added to porridge, soaked in juice, added to baked goods, or even eaten raw. They also can be used as an egg substitute in recipes because of their ability to absorb both water and fat.

As you can see, chia seeds are really a superfood. Adding them to recipes will significantly increase the nutritional value of the food. They should be able to help you lose weight by making you feel full longer and reducing your appetite, and snacking. Chia seeds may be bland but they sure do pack a punch.

 

Image courtesy of [everydayplus] at FreeDigitalPhotos.net

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