![]() ![]() Start with one recipe each day, and you’ll be reaping the benefits in no time! Chia seed pudding, oatmeal, and smoothiesĬhia seed pudding, oatmeal, and smoothies are the most common ways to enjoy this super seed. These recipes are a great place to help you achieve your weight loss and health goals. You can also use ground or whole chia seeds in your favorite breading mixture Ĥ5 recipes for using chia seeds to lose weight Mix ins: Mixing chia seeds in smoothies, muffins, breads/loaves, applesauce, and more is a great way to benefit add a boost of nutrition to your food.Chia seeds are a great topping for oatmeal, yogurt, and smoothies/smoothie bowls. Toppings: Add nutrition and crunch to any meal or snack.water and let it sit for at least 15 minutes, this mixture can be used as an egg replacement for an egg-free or vegan baking recipe. Swaps: When combined with liquid, the soluble fiber coating chia seeds forms a gel.The main event: By themselves, chia seeds can be used as one of the main ingredients in recipes such as chia seed pudding or chia seed jam.What are chia seeds used for?Ĭhia seeds are versatile! There are countless ways that you can swap them, mix them, or use them to reap their health benefits every day. While there is no “set” amount of chia seeds to eat to achieve your weight loss goals, one serving (or 2 tablespoons) of chia seeds provides you with up to 10% of your daily protein requirements and 25% of your daily dietary fiber requirements, with less than 150 calories. Overall, studies have shown mixed outcomes, meaning that eating chia seeds will not guarantee weight loss.īecause high protein and fiber content of chia seeds, incorporating chia seeds into your meal plan, along with other healthy eating and exercise habits, can be an effective strategy in helping you achieve your weight loss goals. Another study showed that 6 months of eating about 2 tablespoons of chia seeds per day resulted in greater weight loss and improvements in health markers in individuals who are overweight or obese with type 2 diabetes. One study found that eating just 1/2 – 1 tablespoon of chia seeds daily increases satiety and decreases food intake. ![]() What are the health benefits of chia seeds?īecause of their nutritional profile, incorporating chia seeds into your diet can help you reap the benefits associated with their key nutrients. Two tablespoons of chia seeds contains 23%, 17%, and 12% of the recommended dietary intakes of magnesium, calcium, and iron, respectively. MineralsĬhia seeds are a great sources of essential minerals, particularly iron, calcium, and magnesium. In addition, antioxidants also play an important role in cell function, which ultimately help our bodies work more effectively. Chia seed recipes free#AntioxidantsĬhia seeds are packed with antioxidants, which help break down free radicals in our bodies that lead to disease. Omegas-3s are an important component of our cells, and play several critical roles in the body, including acting as an energy source and reducing inflammation. Since our bodies cannot produce omega-3s, they are considered an essential fatty acid, meaning we need to get this healthy fat from the foods that we eat. Omega-3sĬhia seeds are packed with healthy fats, 75% of which are omega-3 fatty acids. Two tablespoons of chia seeds contains 10 grams of dietary fiber. Insoluble fiber isn’t digested by the body, and therefore helps food pass through your digestive system and prevent constipation. Soluble fiber can also interfere with the absorption of dietary cholesterol, helping manage our LDL (or “bad”) cholesterol levels. Chia seed recipes full#Soluble fiber slows digestion, keeping us feeling full longer, and helping us maintain stable blood sugar levels. Dietary FiberĬhia seeds are a great source of both soluble and insoluble fiber. Two tablespoons of chia seeds contains 5 grams of protein. Amino acids are the building blocks of protein and play an important role in protein synthesis in our bodies. ProteinĬhia seeds are a complete plant-based protein source, containing all 8 essential amino acids. Two tablespoons (28 grams or 1 oz.) of chia seeds contains about 140 calories, 8 grams of fat, 12 grams of carbohydrates, 10 grams of dietary fiber, and 5 grams of protein.Ĭhia seeds contains tons of health benefits and are an excellent source of: 1. Raw or dry chia seeds are safe to eat, but are typically mixed with other foods or soaked before eating to help with digestion and absorption. Chia seeds are small gray, black, or white seeds that are produced from the chia plant, Salvia hispanica.Ĭhia seeds are very rich in nutrients, and became extremely popular over the last decade due to their potential health and weight loss benefits.Ĭhia seeds can be eaten dry or cooked. ![]()
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