Chia seeds have been hailed as a superfood of the decade. It has slowly inched its way into our healthy diets in recent times. It comes from the mint family Salvia hispanica L and has a sharp black color. The seeds contain a huge amount of protein and many other nutrients in a considerable quantity. Fitness experts suggest making chia seeds a part of the routine diet.
Chia seeds are rich in dietary fiber, including both soluble and insoluble fiber. When mixed with liquid, the soluble fiber gives chia seeds a gel-like quality. They can absorb up to 10 times their weight in water, causing them to form a bulky gel. This gel not just suppresses appetite, but also slows down the absorption of sugar into the bloodstream and therefore preventing blood sugar spikes.
Chia seeds water is a great way of reaping the benefits of chia seeds in their absolute form. Water combined with the goodness of chia seeds is an amazingly healthy drink that may assist in weight loss.
The health benefits of chia seeds come from their nutritional profile. Its fiber helps in lowering the LDL cholesterol and slow down digestion, preventing rapid increases in blood sugar. The omega-3 fatty acids contained in the seeds help lower cholesterol, regulate blood pressure and otherwise benefit cardiovascular health. In chia, the specific omega-3 that’s available is ALA (alpha-linolenic acid).
Benefits of Chia Seeds
Plant-based foods result in a reduced risk of many adverse health conditions, such as obesity, heart disease, diabetes, and overall mortality. Regular consumption of chia seeds results in a healthy complexion, increased energy, and overall lower weight.
According to dietary guidelines, men under the age of 50 years should consume 30.8 g of fiber per day and women under the age of 50 years should consume 25.2 g per day.
For those above 50 years of age, the recommendation is 28 g per day for men and 22.4 g per day for women. Most people don’t even consume half of that recommendation.
The best method of increasing fiber intake is to eat more plant-based foods like nuts, seeds, fruits, vegetables, and unprocessed grains. Just 30 gms. of chia seeds provides 10 gms. of fiber, which makes up half the daily recommendation for a woman over 50 years.
High-fiber foods help people to feel full for longer, and they are low in calories. An increase in fiber intake and a high fiber diet helps with weight loss.
Chia seeds contain nearly 5 gms. of fiber per tablespoon, and the high levels of omega-3-fatty acids and alpha-linoleic acid is useful for weight loss. When mixed with water, the seed may be consumed as a gel. This makes it digest more slowly in the body, suppressing appetite for a longer period.
A high-fiber diet decreases the prevalence of diverticulitis flare-ups by absorbing the water in the colon and making bowel movements easy to pass. Eating a healthy, fiber-filled diet containing plenty of fruit and vegetables reduces the pressure and inflammation in the colon. The exact causes of diverticular disease are unknown, but the condition has regularly been associated with a low fiber diet.
Cardiovascular disease and cholesterol
Increased fiber intake lowers blood pressure and cholesterol levels. According to the results of several separate controlled trials, even a modest 10-gram per day increase in fiber intake reduces LDL, or "bad" cholesterol, as well as the total cholesterol. Dietary fiber may help in regulating the inflammation and immune system. It may also decrease the risk of inflammation-related conditions such as diabetes, cardiovascular disease, cancer, and obesity.
While there haven’t been many studies on chia’s effect on blood glucose and insulin resistance, a 2017 study suggests that chia seeds may be able to convert glucose into a slow-release carbohydrate, leading to a positive effect on people with type 2 diabetes. In high-fiber diets, there’s a lower risk of developing diabetes and eating high-fiber meals keeps blood sugar stable.
According to several studies, diets with 14 grams of fiber for every 1,000 calories lead to significant reductions in the risk of both type 2 diabetes and coronary heart disease.
Digestion and detox
A diet containing adequate fiber promotes regularity and prevents constipation for a healthy digestive tract. Regular bowel movements are crucial for the daily elimination of toxins through bile and stool. Chia seeds’ high fiber content makes it the perfect companion for your digestive tract.
The Final Word
Chia seeds are not just rich in nutrients, fiber, antioxidants, and omega-3 fat but they’re also easy to prepare. You can easily add them to their porridge or smoothies. They have a variety of health benefits.
If you don’t already eat chia seeds, you should definitely consider adding them to your diet from now on. They’re a superfood that’s worthy of the title. Chia seeds are more than just a super fad, it is indeed a superfood!
Stick with us to get some chia seeds recipes in a later blog as well. Happy dieting :)