These tiny seeds can provide fiber that helps lower cholesterol, boost your heart health and reduce your risk of developing chronic disease. That said, because chia seeds are packed with fiber and are calorie dense, stick with no more than 2 tablespoons per day.
The rule of thumb is: 15 grams of chia seeds per day are fine and healthy. It should not be more than this, otherwise the unpleasant side effects of chia seeds can occur. With this balanced amount of chia seeds, the gastrointestinal tract is not overburdened, but supported.
Two tablespoons of chia (about 28g or one ounce) has 138 calories, 4.7g protein, 8.7g of fat, 11.9g of carbohydrates, 9.8g fiber, and no sugar. Chia is an excellent source of phosphorus, manganese, and magnesium, and a good source of calcium and iron.
It's easy to see why: Two tablespoons of chia seeds have about 140 calories, nearly six grams of protein, about eight grams of fat (including omega-3s), and 11 grams of mostly soluble fiber.
Eating too many chia seeds may cause side effects, such as digestive issues, allergic reactions, or weight gain. In moderation, however, chia seeds can be a nutritious addition to a balanced diet.
Can you eat chia seeds without soaking them first? Yes, as it won't hurt to eat them straight, but if you soak them, then you “sprout” them, which releases the enzyme inhibitors that are used to protect the seed.
Chia seeds contain quercetin, an antioxidant that can reduce your risk of developing several health conditions, including heart disease. The seeds are also high in fiber, which can help to lower high blood pressure and, in turn, reduce your risk of developing heart disease.
Soak the seeds in almond milk or water (1/4 cup seeds to 1 cup liquid) until they take on a chewy texture reminiscent of tapioca pudding, about 20 minutes. Soaked chia seeds can be refrigerated for up to 5 days, so you can make a big batch at the start of the week.
Studies have shown that chia seeds consumption reduces visceral adipose tissues, also known as belly fat.
Chia seeds can absorb up to 10X their weight in water, and so it is not recommended to eat a large quantity of them dry. Eating a tablespoon or more of chia seeds dry from a spoon can cause them to swell in your esophagus, which may cause a blockage.
The quickest recipe is to just add a tablespoon of chia seeds to 8 to 10 ounces of water or juice. You can drink it right away, but letting it sit for about 10 minutes will let the seeds start to gel.
"You don't need to suspend chia seeds in water to reap their benefits," says Beaver. That being said, Beaver points out that adding such a high fiber food into your diet does mean you will need to increase your water intake. "Fiber tends to pull water into our GI tract," explains Beaver.
Just 2 tablespoons of chia seeds (about 30 grams) contains up to 10 grams of fiber, 5 grams of protein and 138 calories.
For raw chia seeds, you can soak chia seeds with warm water first and then use them or sprinkle a spoonful of chia seeds directly into yogurt, wait 15-20 minutes for the chia seeds to bloom and then use. Can be used with many other fruits such as watermelon, strawberry, mango, ... to make the dish more attractive.
Do you have to soak chia seeds before putting in smoothie? You don't have to pre-soak chia seeds before putting them in your smoothie, but you can. I usually prefer to soak the chia seeds if I have time. There is still some debate about whether pre-soaked chia seeds are more nutritious than in their raw state.
Chia seeds are also an excellent source of anti-inflammatory ALA, but their biggest benefit is probably their high fiber content (about 10 grams per serving), which will you fill you up and help control weight, says Moore. Tips: Chia seeds absorb liquid easily and take on a jelly-like consistency.
Including chia seeds in your diet can help regulate hormones and normalize menstrual flow. It is also rich in fibre, which is also an important nutrient for PCOS. They are also rich in Omega-3 fats again an important nutrient for balancing your hormones.
Chia seeds are becoming one of the most popular superfoods — for many good reasons. They are virtually tasteless, easy-to-digest (when prepared properly), super nutrient dense, and full of energy-boosting power. The latest research has even linked chia seeds to reversing type 2 diabetes!
I add one tablespoon of chia seeds to each 8 oz of cold coffee, pour in almond milk, a few drops of vanilla extract and about a teaspoon of honey. I like to put this all in the blender to break down the chia seeds a bit and really make sure everything is mixed together well.
Warm one cup of water and add chia seeds. Stir well and allow the seeds to swell. Add chia seeds to the juice of your choice. Refrigerate and enjoy it chilled.
It is good for healthy heart and to fight cancer. We have added lemon juice for a flavourful touch. The lemon juice add a dose of vitamin C along with flavour. This vitamin build your immunity to fight various disease and as an antioxidant it also helps to reduce inflammation in the body.