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Kos Diabetes Group: Chia Seeds [1]

['This Content Is Not Subject To Review Daily Kos Staff Prior To Publication.']

Date: 2023-12-22

Chia seeds are small round seeds, that can be black, brown or white in color. Edible chia seeds are closely related to the chia plants made popular by Chia Pets, but they are not the same seed. They are harvested from a flowering plant in the mint family known as Salvia hispanica L. It's native to parts of Mexico and Guatemala. Historically, Aztec and Mayan civilizations used the seeds in their diets, as well as for medicinal purposes, religious rituals, and cosmetics.

Chi seeds — a nutritional powerhouse

Chia seeds can absorb up to 12 times their weight in liquid, which makes them useful in keeping baked goods moist. The gel that forms around the chia seed when mixed with liquid gives chia beverages their distinctive texture.

Just 1 ounce (oz), which is 28 grams (g) or 2 tablespoons (tbsp) of chia seeds, contains

calories: 138

protein: 4.7 g

fat: 8.7 g

alpha-linolenic acid (ALA): 5 g

carbs: 11.9 g

fiber: 9.8 g

calcium: 14% of the Daily Value (DV)

iron: 12% of the DV

magnesium: 23% of the DV

phosphorus: 20% of the DV

zinc: 12% of the DV

vitamin B1 (thiamine): 15% of the DV

vitamin B3 (niacin): 16% of the DV

This nutritional profile is particularly impressive, considering that it’s for just a single serving of about two tablespoons.

Chia seeds are also an excellent source of antioxidants.

The specific antioxidants in chia seeds include chlorogenic acid which may help lower blood pressure, caffeic acid which has anti-inflammatory effects, myricetin, quercetin, and kaempferol.

These antioxidants may all have protective effects on your heart and liver, as well as anticancer properties. Antioxidants found in chia seeds can help to fight free radicals in your body. Free radicals cause oxidative stress and cell damage. Eating foods rich in antioxidants may help to reduce your risk of developing many health issues associated with free radicals, including heart disease, cognitive decline, and certain types of cancer.

The fiber and protein in chia seeds may benefit those trying to lose weight.

Chia seeds are high in omega-3 fatty acids. Chia provides a similar amount of omega-3 fatty acids as ground flaxseed in the form of alpha linolenic acid, or ALA. Consuming ALA has also been linked to decreased heart disease risk. In addition, ALA in chia seeds may play a role in bone health. Observational studies have found that consuming this nutrient could also be associated with increased bone mineral density.

A 1-ounce serving of chia seeds has 39% of your recommended daily allowance of fiber. Soluble fiber, the kind primarily found in chia seeds, can help lower total and LDL (bad) cholesterol in your blood. In turn, this can reduce your risk of heart disease. Chia seeds can also help reduce cholesterol levels and promote intestinal health. Because fiber takes longer to digest, it makes you feel satisfied longer, which can help with weight loss. Eating a diet rich in fiber also is shown to protect against colorectal cancer.

Chia seeds are high in several nutrients that are important for bone health, including:

calcium

phosphorus

magnesium

Many observational studies suggest that getting enough of these nutrients is important for maintaining good bone mineral density, an indicator of bone strength. A single ounce of the seeds also contains 14% of your recommended daily allowance of calcium, which is vital for healthy bone, muscle, and nerve functioning. When compared gram for gram, chia seeds have more calcium than dairy products.

Consuming chia seeds may help with blood sugar regulation, possibly due to their fiber content and other beneficial compounds. Animal studies have found that chia seeds may improve insulin sensitivity which might help stabilize blood sugar levels after meals. Research in humans is sparse, but some older studies have shown promising results. more research is needed to learn more about the connection between these nutritious seeds and blood sugar regulation.

Chia seeds are incredibly easy to incorporate into your diet. They taste rather bland, so you can add them to pretty much anything.

You don’t need to grind, cook, or otherwise prepare them, making them a handy addition to recipes.

They can be eaten raw, soaked in juice, or added to oatmeal, pudding, smoothies, and baked goods. You can also sprinkle them on top of cereal, yogurt, vegetables, or rice dishes.

Given their ability to absorb water and fat, you can use them to thicken sauces and as an egg substitute. They can also be mixed with water and turned into a gel.

Digestive issues. Because of their high fiber content, eating too many chia seeds in one sitting may cause constipation, diarrhea, bloating, and gas. Chia seeds may also cause flare-ups with in persons with inflammatory bowel conditions such as Crohn’s disease.

Choking hazard. Dry chia seeds absorb water, which causes them to swell up and become gelatinous. Dry chia seeds can get stuck in your throat, which poses a choking hazard. To avoid this risk, soak the seeds 5 to 10 minutes before use.

Interactions with medication. Chia seeds help to reduce blood sugar and high blood pressure. If you’re already taking medications for diabetes or hypertension, eating too many chia seeds can cause severe dips in blood sugar levels and blood pressure, which may lead to other health complications.

Allergies. Although rare, chia seed allergies do occur in some people. Symptoms to watch out for include vomiting, diarrhea, and itching of the tongue or lips. Severe allergies can lead to anaphylaxis.

How to Prepare Chia Seeds

Store chia seeds in a cool, dark place. If you grind your seeds, place them in an airtight bag or storage container and store them in your pantry or refrigerator.

Chia seeds have many culinary applications. Some ways to prepare them include:

Mixing them with milk or fruit juice to make a chia pudding, which you can top with cacao nibs or fresh fruit

Creating an egg replacer to use in baked goods such as cakes or breads

Mixing them into muffin batter

Making a chia gel to add to homemade soups or smoothies

Sprinkling raw seeds on oatmeal or a salad

Soaking them to make chia sprouts

Mixing them with almond flour and spices to make a breading for fried chicken

Adding them to homemade energy bars

· Chia seeds are beneficial for digestive health because they contain a combination of soluble and insoluble fiber that makes them a great choice for relieving constipation. What’s more, the soluble fiber and polyphenols chia seeds contain can work as prebiotics, feeding the good gut microbes which then produce substances that protect the lining of the intestines, thereby improving gut health. My favorite thing to make chia pudding with. Using a protein drink to make your chia pudding takes it to the next nutritional level.

Make a pudding. One of the most popular ways to eat chia is by making chia pudding, a breakfast favorite (as it absorbs water and gelatinizes). To make chia pudding, combine 4 tablespoons of chia seeds, 1 cup of milk of your choice, 2 teaspoons of the sweetener of your choice and ¼ teaspoon of vanilla in a container with a lid; stir well and let sit for three to four minutes. Stir it again, cover it with a lid and refrigerate the pudding for at least two hours. You can top it with a fruit of your choice. (I like to use my Fairlife nutritional drink to make chia pudding. It has all the benefits of the nutritional drink — 30g of protein and only 3 or 4g of carbs depending on whether I use vanilla or chocolate flavor along with all the benefits of the chia seeds). Besides plain chocolate and vanilla pudding, I make a very good “rice” pudding using the vanilla Fairlife, sweetener, vanilla, chia seeds and instead of rice about ¼ cup of cooked barley). Mix up some jam. You can make a jam using fresh berries and chia seeds–which would be perfect as a topping for pancakes, toast, yogurt or ice cream. Simmer 1 cup of berries in a saucepan over low heat until they soften and release their juices. Then, turn off the heat, add some honey or sweetener to taste, sprinkle in 1 tablespoon of chia seeds and let it sit until thickened. You can also make the jam without cooking. Mash the berries and add the sweetener. Allow the berries to sit for a while to release their juices. Mix in the chia seeds and refrigerate. I prefer to use ground chia seeds to make jams. You can make an egg substitute with chia seeds Swap it for an egg. If you run out of eggs or want to try an alternative, chia seeds can be used as an egg substitute for recipes like pancakes, muffins, or banana bread. Mix a tablespoon of chia seeds with 3 tablespoons of water and let it sit for 15 minutes until it forms a gel as a substitute for one egg.

Chia Gel : Chia seeds absorb water quickly (up to 12 times their weight in liquid!). Place ¼ cup seeds in 1 cup liquid, stir well, and cover. Allow to sit for about 15-20 minutes until the texture changes to a soft gelatin. Store in refrigerator for up to one week. Add to smoothies and soups to boost nutrient value and create a thicker, more satisfying consistency.

Not a fan of the texture? Ground chia seeds provide the health benefits without the chia-like consistency. And when you use ground chia seeds in baked goods, you won’t even notice the chia seeds are there.

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