Chia seeds are often referred to as a “superfood,” which simply means they’re relatively denser in nutrients compared to other foods. These seeds have around 140 calories per two tablespoons, along with a healthy dose of omega-3 fatty acids, fiber, and protein. They also contain all nine essential amino acids, which are the muscle-building protein building blocks our bodies need but don’t produce naturally—we have to get them through our food. Chia seeds don’t need to be ground before eating to get the nutritional benefits—eating them whole
How to Eat It
You can easily make chia pudding, one of the most popular ways to eat the seeds, by mixing a quarter-cup of the seeds in one cup of liquid (almond milk and fruit juice are popular choices). Once the seeds have gelled up and the mixture is no longer watery, the “pudding” is ready to eat.
- This can take as little as 15 minutes, although chia pudding keeps well in the fridge for several days. Feel free to add spices, chopped fruit, nuts, and any other toppings you’d like.
- Dry chia seeds can also be added whole or ground to smoothies and juices, mixed into yogurt or oatmeal, or sprinkled on top of a salad. If you’re adding the seeds to a drink or a “wet” dish like oatmeal, they’ll swell up slightly while you eat, but they’ll retain a slight crunch. And although these are some of the more common ways to eat chia, its mild flavor and compact size make it easy to slip a spoonful into pretty much anything—so experiment!
Benefits of eating Chia Seeds
Help weight loss. They reduce food cravings by preventing some of the food that you eat from getting absorbed into your system. This blockage of calorie absorption makes them a great diet helper.
They can also help your diet by making you feel full faster. This is because they absorb 10 times their weight in water, forming a bulky gel.
There’s evidence to suggest they can reduce blood pressure.
Omega-3: They are the richest plant source of Omega-3 (the vital fats that protect against inflammation—such as arthritis—and heart disease). In fact, they contain more Omega-3 than salmon!
Because chia seeds slow down how fast our bodies convert carbohydrates into simple sugars, studies indicate they can control blood sugar. This leads scientists to believe chia seeds may have great benefits for diabetics.
