The seeds of a plant called Chia have recently become the property of the wider world community. Chia has long been eaten by the indigenous people of Mexico, along with maize and beans, chia seeds formed the basis of the diet of Indian tribes. The Spaniards, who enslaved the Aztecs, almost completely destroyed the crops and stocks of Chia, not understanding the importance of this product. Only at the end of the twentieth century was it possible to revive the plant, now it is grown in Guatemala, Mexico, Argentina and in some other countries.
Benefits of Chia Seeds
Chia seeds are similar to sesame seeds or small beans, and are variegated in color, from sandy to dark brown. A unique property of Chia seeds is the absorption of liquid, in volume several times larger than the volume of the seeds themselves. Therefore, it makes direct sense to soak the chia seeds for several hours before eating.
Chia seeds have many beneficial properties, they are:
- A source of antioxidants, helping to keep in good shape not only the skin, but the whole body;
- One of the few plant-based suppliers of omega-3 and omega-6 acids, what makes them an indispensable product for vegetarians;
- Stabilize blood glucose (sugar) levels, people with diabetes should definitely consume chia seeds;
- A source of dietary fiber, which have a beneficial effect on all processes of the gastrointestinal tract;
- Reduce the level of “bad” cholesterol;
- They have anti-inflammatory effects, especially in the joints;
- Control body weight.
Chia Seed Weight Loss Process
There are no particular contraindications to the use of chia seeds, so they can be consumed daily, adding variety to the usual diet and gradually achieving weight loss. But it is better to consult your doctor if you have any chronic diseases. Weight loss occurs due to the acceleration of fat burning, as well as due to dietary fiber. It is also important that chia seeds reduce appetite and cravings for a long time.
Eating Chia Seeds
Chia seeds have a low glycemic index, so you feel full after eating them much faster, and the satiety effect lasts longer. But, nevertheless, it must be remembered that Chia seeds have a fairly high calorie content (486 kcal per 100 g of product), therefore, it is advisable to eat no more than 2-3 tablespoons of seeds per day (based on the dry product).
For a change and to understand what is most convenient for you, try several ways to eat chia seeds in food:
- Raw chia seeds. Very small, crispy and neutral in taste, the seeds are a great addition to any vegetable salad, yogurt, cottage cheese or porridge. Simply sprinkle any dish on top and stir as desired.
- Heat-treated Chia seeds. Chia seeds can be poured with boiling water, let it brew for a few minutes and used as a kind of porridge. Another way is to use seed flour for making any baked goods, both homemade bread and pancakes. Chia seeds are also added before baking in meat or vegetable dishes, a variety of casseroles. Using the property of chia seeds to swell and turn into a gelatinous substance, they are used to thicken sauces and gravy during cooking.
- Chia seeds in drinks. A teaspoon of chia seeds added to any drink or smoothie will give them a pleasant thickness and “fullness.” For greater efficiency, chia seeds are poured with water at night, consumed in the morning.