Chia seeds: you’ve all heard of them! Most of you could have in all probability used them in your recipes. However what precisely are chia seeds, and might you eat too a lot of them?
There’s one thing about chia…
The flamboyant title for chia is Salvia hispanica. Chia is native to central/southern Mexico, in addition to components of South America. Traditionally, it’s been an essential meals supply, and remains to be used right this moment in lots of of those international locations. Chia is definitely a member of the mint household. It has a really delicate, nutty taste, and is incessantly used as a thickening agent in recipes like puddings and shakes. Chia additionally makes a tasty topping for cereal, yogurt, soups and salads (or no matter you please!).
The excellent news
Chia seeds are excessive in fiber, protein, wholesome fat, and nutritional vitamins & minerals like calcium, iron, potassium and magnesium. Fiber helps decrease your danger for prime ldl cholesterol, coronary heart illness, excessive blood sugar, in addition to promote bowel regularity.
One ounce of chia seeds (about 2 tablespoons) incorporates (approx):
- 136 energy
- 4.6 grams of protein
- 8.6 grams of largely unsaturated fat, together with omega-3 fatty acids (greater than flax seed)
- 11.8 grams of carbohydrates
- 9.6 grams of fiber, or 38 % of the every day worth.
- Zero cholesetrol
Chia could be digested complete (in contrast to different grains) – it doesn’t should be floor first. It’s also excessive in pure anti-oxidants, so it may be saved (unrefrigerated) for a very long time with out going rancid.
However remember…
Chia seeds soak up loads of water (as much as 10x their weight), so don’t go consuming handfuls of them dry (not that you just’d do this however you realize what I imply!) else your bowels will NOT be completely satisfied (assume constipation!). Presoaking complete chia seeds in water is sweet follow, plus it softens them up (milled seeds soften up faster). Else ensure that to drink loads of fluids. Some individuals could expertise gasoline and/or bloating with chia. As it’s excessive in fiber, introduce chia slowly into your food regimen so your physique has time to regulate.
One of many well being advantages of chia is that it could possibly decrease blood strain, nevertheless, in case you have low blood strain to start with, or are aged, this in all probability isn’t factor. The omega-3 fatty acids also can skinny the blood, so it’s best to keep away from consuming them if you’re on aspirin, blood thinners, or have an upcoming surgical procedure.
Allergy symptoms to chia are uncommon, however if you’re allergic to sesame or mustards seeds, you is perhaps allergic to chia seeds.
In case you have any well being issues, ask your well being care supplier.
Are you able to eat too many chia seeds?
Are you able to eat too many chia seeds? Effectively, 2-3 tbsp a day are the really useful quantity. However in the end, the reply is dependent upon your physique and your well being. And as with something, moderation is vital: do not rely solely on chia seeds for all your fiber and protein. It is best to eat quite a lot of meals to offer your every day dietary necessities.
