Chia Seed health benefits with chia recipe & Macro Nutrition
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Chia seeds health benefits & chia pudding & shake recipe & macronutrients
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| Chia Seed health benefits with chia recipe & Macro Nutrition |
Information about chia seeds:-
Chia seeds are a type of edible seed that usually comes from a flowering plant commonly known as the mint family, originally from Mexico. These seeds are oval-shaped and are of black or grey colour.
Chia seeds are not very well known to Indians, but nowadays it is better for people to eat healthy foods or to maintain a healthy daily diet.
These small seeds are very nutritious. It is also known for dietary fibre and has many medicinal benefits.
It can hold a good amount of water, causing it to expand and give a gel-like texture. Soak many chia seeds in water before use and then soak them in hot water or plain water, in the morning it will keep the stomach long so it can control your appetite.
You can include chia seeds in your diet as it helps in weight loss and has many more benefits.
In recent years, chia seeds are known as superfoods for health benefits such as chia seeds that are beneficial for weight loss, heart health and many more.
So let's talk about those benefits-
Let's talk about chia seeds nutrition -
• Weight loss benefits of chia seeds:-
One of the main things which I have mentioned before that chia seeds is very high in fibre and for that, it keeps you fuller for longer, which therefore prevents overeating and can minimize your hunger. 100 grams of chia seeds has almost 34 grams of fibres.
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| chia seeds |
Fibre is also one kind of carbohydrate that cannot be digested easily by our body, that's why it also helps to improve our blood sugar and cholesterol level.
But instead of having a good amount of fibre chia seeds are also very rich in calories.
100 grams of chia seeds have 42.1 grams carbs and 486 calories it means if you consume daily 2 teaspoons of chia seeds, it will give you 31 calories and 2 g of fat.
Suit daily at least 2 tsp chia seeds you can have to keep you full but having more than that can cross your daily calorie consumption.
• Heart health benefits of chia seeds:-
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Heart health benefits of chia seeds
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One of the main benefits of having fibre-rich foods that it lowers the blood sugar and cholesterol level. Chia seeds are high in fibre and it also has protein and Omega-3 fatty acid that can reduce the risk of heart disease and chia seeds also has a good amount of antioxidants and minerals which may help our heart to be healthy.
The patients of hypertension who have a strong risk to have heart disease chia seeds can be really helpful for them, cause it lowers blood pressure. Chia seeds are one of the richest sources of Omega-3 fatty acids, which can lower the risk factor of chronic inflammation also.
• Prevention of diabetes:-
Chia seeds can be beneficial for the patients of type 2 diabetes, as we know that high fibre meals lower the blood sugar so high fibre diet like including chia seeds in the daily diet can lower the risk of developing diabetes, and also helps to keep it in control.
Fibres don't get digested very fast and it doesn't metabolize fast, that's why it enables slow release of sugar in our bloodstream, in this way it helps to lower our blood sugar level.
Although fibres reduce our appetite so it helps to intake less food and that can be also very helpful to lower the risk of diabetes.
• Bone health Benefits of chia seeds:-
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Bone Health Benefits of chia seeds
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Chia seeds have a good amount of healthy protein, calcium, phosphorus and magnesium all these nutrients are very helpful for bone health.
Chia seeds are rich in calcium that's why it's very beneficial for women who have low calcium levels which affect their bone health. And for those who are allergic to dietary products, it can be a substitute for them to intake a good amount of calcium.
•Other than this including chia seeds in diet can be very helpful for your digestion because it gives an adequate amount of fibre which also helps to detox our body, it helps to discharge the toxins through the stool. Chia seeds are also rich in protein and antioxidants which can be a vegan replacement of eggs.
Overall facts about chia seeds:-
1. Chia seeds are one of the best sources of plant-based Omega-3 fatty acid which is beneficial for heart health.
2. Chia seeds have lots of fibre which helps to lose weight cause it keeps the stomach full for longer and reduces the craving for foods.
3. Intaking High fibre meals can be helpful for inflammatory bowel disease.
4. Chia seeds are very absorbent, it can soak a good amount of water, which helps you keep hydrated, it needs to be soaked before use, otherwise after eating it may expand which can produce blockage, and will increase the risk of choking.
5. It has high-quality protein, which is also weight loss Friendly, ¼ cup of chia seeds are equals to an egg approximately for Vegans. Chia seeds are gluten-free also.
6. You can include chia seeds with any food as it goes well with smoothies, you can have it with normal water, or can add it with yogurt, or can have it like cereals with milk, or can use it in any baked food, can make pudding, can use it in salad and so many things. But you shouldn't eat it raw.
7. Chia seeds are also very rich in calories, having more than 2 tsp of chia seeds can increase the daily calorie limit.
8. Because of having a good amount of fibre chia seeds lowers the blood pressure, blood sugar level, and cholesterol level.
9. The antioxidants and minerals in it, especially because of having lots of calcium, it's beneficial for bone health.
10. As it's a fibre-rich food it can cause issues for some persons who have fibre intolerance.
**Although Chia seeds are very much nutritious but consuming too much amount of anything can be dangerous and can cause many side effects, if you having any medication for diabetes or blood pressure or for any health disease, then first you should consult with your doctor about including chia seeds in your diet, cause otherwise it can affect your health, and can affect the effects of the medicines you are having. Everything which I have written is based on studies, so first, be confirmed if it's beneficial for your health or not.
We have listed low carb chia seeds recipes and chia pudding recipe. These recipes and macronutrients of chia puddings and chia seed shake have listed below.
1.Low carb chia pudding with almond milk:-
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| Low carb chia pudding with almond milk |
Ingredients:-
1. Unsweetened almond milk ½ cup
2. Chia seeds 2 tablespoon
3. Honey or maple syrup or liquid stevia
4. Crushed walnut and almonds
Add 2 tablespoon of Chia seeds in a bowl, at some honey for liquid stevia drops or maple syrup for sweetening, then add a half cup of unsweetened almond milk, mix well and leave it for 15-20 minutes to let it sit, until it thickens up, once it's thickened up, stir it and mix everything again, if you think it's too thick then, you can add a some more of liquid if you need.
As it is a low carb chia pudding, that's why we are using almond milk, Almond milk is low in calories, it also has many antioxidants, and rich in vitamin E, it gives a nutty flavour, it's rich in calcium.
It's naturally dairy-free and vegan, People who are allergic to dietary products can use almond milk as a healthy alternative.
Normal Coconut milk or full-fat coconut milk can also be used, for you can use any unsweetened milk also but I feel that coconut milk is a little much of a heavy side that's why I use unsweetened almond milk to make it as light as possible.
At the time of serving, add some crushed walnut or almond to give it a nice crunch and for sweetening two to three drops of liquid stevia can be used or using honey can be also a good option.
2. Chocolate peanut butter chia pudding:-
Ingredients:-
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Chocolate peanut butter chia pudding |
1. Chia seeds 2 tablespoon
2. Coconut milk ½ cup
3. Unsweetened cocoa powder 1 tablespoon
4. Peanut butter 1 tablespoon
5. Cinnamon powder 2-3 pinch
Add 2 tablespoon of Chia seeds into a bowl, add 1 tablespoon of unsweetened cocoa powder, spiced up with 2 -3 pinch of cinnamon powder, then add ½ cup of coconut milk. Then leave it for 10-15 minutes until it gets thick and sit properly. When it nicely thickened up, add some peanut butter on top at the time of serving.
You can use full-fat coconut milk also. coconut milk given a thick consistency and a creamy texture which gives the pudding an awesome deliciousness, it has several vitamins and minerals.
If you having it as a dessert then full fat coconut milk is the best option. But if it's for your breakfast then I prefer to keep it light, for that normal coconut milk or any unsweetened milk is perfect. Coconut milk also increases your metabolism which can also be helpful for losing belly fat.
Cocoa powder has many antioxidants it helps to improve your blood sugar and cholesterol level. Peanut butter gives a nutty flavour with some additional sweetness, it's high in protein but it is also high in fat and calories so I prefer not to use it too much. A little bit of Cinnamon powder gives a distinct smell and flavour, it is loaded with antioxidants and has many medicinal benefits.
3. Low carb chia pudding with protein powder:-
Ingredients:-
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| Low carb chia pudding with protein powder |
1. Chia seeds 2 tablespoon
2. Almond milk ¼ cup
3. Coconut milk ¼ cup
4. Protein powder 2 tablespoon
5. Honey or Stevia drops 2-3 drops
6. Vanilla essence 2 drops
Add 2 tablespoon of Chia seeds in a bowl, add 2 tablespoons of your protein powder, some sweetener which you like, honey or 2-3 drops of liquid Stevia.
You can add some drops of vanilla essence for some added flavour, now add ¼ cup of unsweetened almond milk and ¼ cup of normal coconut milk. Mix well and let it sit for 10-15 minutes.
When it's perfectly thickened up have it with some berries which you like.
Adding some coconut milk gives it a nice thickness and creamy texture, and I like to add some unsweetened almond milk, cause it's very low in calories and has a good amount of calcium and antioxidants.
Protein powder is for additional protein in the chia pudding, although chia seeds are also quite rich in protein adding some protein powder helps to meet your protein needs.
Protein powder also increases muscle growth as effectively as animal-based proteins. And it helps to promote fullness.
As you using unsweetened milk, so for some additional sugar, some drops of liquid Stevia or some honey can be used instead.
If you like you can leave it into the fridge for some time or can store it into the fridge for 3-4
days, as it has a creaminess and thick texture it's kind of taste like having some ice-cream.
4. Strawberry banana chia pudding:-
Ingredients:-
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Strawberry banana chia pudding |
1. Chia seeds 2 tablespoon
2. Almond milk ¼ cup
3. Coconut milk ¼ cup
4. Vanilla essence
5. Cinnamon powder 2-3 pinch
6. Chopped strawberry
7. Chopped banana
Add 2 tablespoon of chia seeds into a bowl, add 2-3 pinch of cinnamon powder, some drops of vanilla essence, now add ¼ cup of unsweetened almond milk and ¼ cup of normal coconut milk. Then let it sit for 10-15 minutes, you can leave it into the fridge for some time also, it goes well with fruits.
If you want you can use any one kind of milk, I used some Coconut milk just to add some creaminess into the pudding, but you can use any unsweetened milk of your choice also.
Cinnamon powder also loaded with antioxidants, it gives a nice smell and flavour which goes well with bananas. And if you want some more flavours you can add some drops of vanilla essence.
At the time of serving to add some chopped strawberries and banana on top, as we aren't using any additional sweetener into it, the berries and banana would give it sweetness.
This pudding has protein from the chia seeds and almond milk, it's also has a good amount of minerals and antioxidants.
Berries are one of the best low carb fruits, it improves blood sugar level cause it's high in fibre. And loaded with antioxidants that reduce many disease risks.
Berries keep you full for longer, as well as reduces appetite.
Although banana is quite rich in calories it also rich in antioxidants. As it's rich in fibre also banana may help to aid weight loss.
Macronutrients of all recipes of chia seeds have listed below -
Macronutrients of low carb chia pudding with almond milk:-
Has net
• 3.7 g Protein
• 14.2 g carbs
• 7.4 g fat
• 8.6 g fibre
• 133 calories
Macronutrients of chocolate peanut butter chia pudding:-
Has net
• 5.1 g Protein
• 4.9 g carbs
• 8.9 g fat
• 9.2 g fibre
• 141 calories
Macronutrients of low carb chia pudding with protein powder:-
Has net
• 17.4 g Protein
• 17.9 g carbs
• 21.3 g fat
• 8.9 g fibre
• 317 calories
Macronutrients of strawberry banana chia pudding:-
Has net
• 5.7 g Protein
• 28.1 g carbs
• 21.2 g fat
• 11.5 g fibre
• 306 calories
You can choose any of these chia seeds shake or chia puddings according to your diet plan.
How to add chia seeds in your diet?
There are several ways to add too much nutritious chia seeds in your diet.
Chia is a great source of high-quality protein and fibre. And also a good source of omega3 fatty acid and also including some minerals like calcium, magnesium.
So let's talk about the ways you can add chia seeds in your diet -
2. If you like to eat bread, you can also add chia in your bread recipe. easily make a loaf of bread in your home with chia.
3. Use chia as an alternative of sugar in your breakfast bar. Make protein or any type of breakfast bar at home and add chia in it.
4. If you know how to make cookies at home, then just add some chia in it. You can get tasty and healthy cookies at home. Make at home and enjoy that.
5. For adding some thickness in any kind of soup, you can add chia in it. But before that, you need to soak chia seeds and it will become chia gel, that can be add in a soup to add some thickness in it.
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| Chia seeds in a smoothie ( as a gel form) |
7. You can easily add chia seeds in your drinks like tea. add 5 gram of chia seed in your tea but before that soak it for a little time.
8. You can add chia seeds in your fruit juice. Its also became more beneficial for your health and you can also add in your diet.
9. You can make smoothies by using chia in it. Before that, you need to soak it for a while and make it in the form of a gel.
10. You can also add chia seeds by blend it and add it in your ice cream. Freeze this mixture and enjoy your chia ice cream.
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