Try Tiny But Mighty Chia Seeds to Power Your Day August 8, 2024 You might recall a popular television commercial from the 1980s for the Chia Pet. The catchy jingle (Ch-ch-ch-chia) proclaimed, “They’re the greatest thing you’ve ever seen!” It turns out chia seeds might live up to the hype if you eat them instead of spreading them on a ceramic pet. Lately, chia and other seeds have been getting attention for their health benefits. “Chia seeds are incredibly versatile and can easily be added to a variety of foods and beverages to enhance the nutrient profile,” said Registered Dietitian Becky Johnson. Tiny Seeds Pack a Powerful Boost Chia seeds come from the Salvia hispanica plant native to Central America. They were once a staple in the diets of the Aztec and Maya civilizations. Now, they’re considered a superfood. “Chia seeds are an excellent source of soluble fiber and alpha-linolenic acid (ALA), a type of omega-3 fatty acid,” Johnson said. “ALA consumption is associated with a lower risk of heart disease and may help to maintain cognition as we age.” Soluble fiber can help lower cholesterol and stabilize blood sugar levels Antioxidants in chia seeds can protect the body from the effects of free radicals that cause damage to cells. A serving of chia is also a good source of calcium and iron, which respectively help to keep our bones strong and our immune system functioning. Just Two Tablespoons Provide Benefits To receive the full nutritional benefits of chia seeds, aim for two tablespoons a day. Because they are easy to incorporate in any diet, there are endless options for what to add them to. Eating chia seeds promotes the growth of good bacteria in the gut and boosts the absorption of vitamins and minerals during digestion. The fiber in chia seeds may also relieve constipation. But make sure you are drinking plenty of water if you are increasing your fiber intake to experience this benefit, Johnson cautioned. “Eating too much fiber coupled with dehydration can cause gas and bloating or even make constipation worse,” she said. Substitute Versatile Chia for Eggs For vegan cooks, people following a low-cholesterol diet and people with allergies, soaked chia seeds can be substituted for eggs or used as a binder in recipes. For the equivalent of one egg, combine one tablespoon of chia seeds with three tablespoons of water in a dish. Stir and wait 10 minutes to thicken. For a smoother texture comparable to an egg white, you can grind the chia seeds in a spice or coffee grinder before adding the same 3:1 ratio of water. Grinding the seeds also reduces the wait time to thicken (about two minutes). With either method, you can add the chia mixture to any baking recipe including cookies, cakes and brownies. Chia Helps You Feel Full Because chia seeds are fiber-rich, eating them can help with weight loss by helping you curb cravings between meals. The protein in chia seeds can help reduce appetite and food intake. In one study, people who mixed chia seeds with yogurt for breakfast reported feeling fuller and ate less food in the short term compared to eating yogurt without chia seeds. “Adding chia seeds to foods or beverages can help to promote satiety or feelings of fullness,” Johnson said. “With all of their health benefits, this can be another way to improve your diet if you are trying to lose weight.” Johnson suggested trying chia seeds in these four ways: Use chia seeds to thicken jam in place of pectin and excess added sugar. Combine 1 cup almond milk with 2 tbsp. chia seeds and soak overnight to create a porridge. Top with fresh berries, granola or other favorite toppings for a breakfast parfait or quick and easy snack. Sprinkle chia seeds onto salads, cooked oatmeal or combine into overnight oats. For fans of bubble tea, also known as boba tea, try substituting chia seeds for tapioca pearls. Chia seeds have an amazing ability to absorb liquid. You’ll get a similar texture but with additional health benefits.
