Now that you know more about chia seeds, you may be wondering what a serving size looks like. It may not seem much, but there's a catch. After ingestion, these tiny seeds form a gel-like substance in the stomach, filling you up quickly. The fiber in chia seeds increases stool volume and keeps you regular.
Plus, it promotes satiety and curbs hunger. Just two tablespoons provide the following nutrients:. These amino acids serve different roles in your body and have unique characteristics. It also supports growth and development, increases protein synthesis and promotes mental health.
The human body needs this compound to produce signaling molecules, proteins and neurotransmitters. From smoothies and shakes to meal replacement formulas, chia seeds are used in thousands of products for dieters. You've probably seen delicious-looking protein bars and chia desserts popping up in your Facebook feed. This food is marketed as a natural weight loss aid that melts away fat and keeps you lean.
Unfortunately, there is little evidence that it lives up to the claims. Most studies conducted on chia seeds and their role in weight management are small and inconclusive. While these results seem promising, the study had only 77 participants, and more research is needed to confirm the weight loss benefits. These gelling properties can be useful when it comes to cooking or baking, but they have the potential to be unsafe, as chia seeds can easily swell up and become lodged in the throat.
One case study discussed a year-old man who had a dangerous incident with chia seeds when he ate a tablespoon of dry seeds and then drank a glass of water. The seeds expanded in his esophagus and caused a blockage, and he had to visit the emergency room to have it removed Always make sure you soak chia seeds for at least 5—10 minutes before you eat them.
Those with difficulty swallowing may need to exercise extra caution when eating them. Chia seeds contain a good amount of alpha-linolenic acid ALA , a type of omega-3 fatty acid that is found primarily in plant foods 2.
Omega-3 fatty acids are an essential part of the diet and have been shown to support many aspects of health, including cognitive function and heart health Although omega-3 fatty acids are generally recognized as beneficial for health, some studies have found an association between ALA intake and prostate cancer. In fact, a large observational study including , men showed that ALA intake was associated with an increased risk of advanced prostate cancer Another observational study showed that those with the highest blood concentrations of omega-3 fatty acids had a higher risk of prostate cancer, compared to those with lower blood concentrations However, studies on this are conflicting.
Other research has also found that ALA fatty acids may protect against prostate cancer. One review of five studies found that people who ate at least 1. Similarly, another large study in , people showed that a higher ALA intake was associated with a lower risk of prostate cancer Further studies are needed to examine the possible relationship between ALA intake and prostate cancer.
Some people may experience an allergic reaction after eating chia seeds, though this is uncommon. In severe cases, food allergies can even lead to anaphylaxis, a life-threatening condition that causes difficulty breathing and tightness in the throat and chest In one case, a year-old man began eating chia seeds to help lower his cholesterol. However, just a few days later, he began experiencing dizziness, shortness of breath, hives and swelling If you try chia seeds for the first time and experience any symptoms of a food allergy, discontinue use immediately and consult your doctor.
While chia seeds are safe for most people, you may want to moderate your intake if you are taking blood sugar or blood pressure medications. Some studies have shown that chia seeds can significantly lower blood sugar levels This is likely due to the high amount of fiber in chia seeds, which slows the absorption of sugar in the blood and can decrease blood sugar levels In most cases, eating moderate amounts of chia seeds can help people with diabetes keep their blood sugar levels in check.
In particular, older research from and suggests that eating bread containing chia seeds helps lower post-meal rises in blood sugar among healthy adults, compared with eating bread without chia seeds 28 , Nevertheless, more research is needed to learn more about the connection between these nutritious seeds and blood sugar regulation.
Animal studies suggest that chia seeds may help with blood sugar management, but more human research is needed. Chia seeds are incredibly easy to incorporate into your diet. They taste rather bland, so you can add them to pretty much anything. 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.
Plus, they work wonders in homemade fritters as a binding agent. 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. The seeds appear to be well-tolerated. A common dosage recommendation is 0. Remember to drink plenty of water to prevent any digestive side effects.
Chia seeds are easy to prepare and often used as an egg substitute and added to oatmeal or smoothies. Chia seeds are not only rich in nutrients, omega-3 fat, antioxidants, and fiber but also easy to prepare. Studies suggest that they have various health benefits, ranging from weight loss to a reduced risk of heart disease.
However, more research in humans is needed before any firm conclusions can be made. If you want to reap the possible benefits of chia seeds, consider incorporating them into your diet. Watermelon is a delicious low calorie treat with numerous benefits. Here are the top 9 ways that watermelon can improve your health. Called the "king of fruits" in some parts of the world, mango is not only delicious but also incredibly healthy.
Carbs get a bad rap, but numerous healthy foods contain carbs. Here are 12 high carb foods that are incredibly healthy. Bananas make a great breakfast, snack, or dessert. However, the latter is rather rare. 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.
With the right dosage of the superfood, you can prepare delicious mueslis, warm porridge and creamy puddings and do something good for your body. This already starts with breakfast — we at VERIVAL do not see healthy nutrition exclusively as an intake of calories, but especially as a start to the day with valuable nutrients.
The morning hot breakfast is optimal and balanced if it is low in carbohydrates, low in sugar and high in fibre. Of course, the breakfast meal should also be a good source of protein, essential amino acids, healthy fats and valuable vitamins and minerals!
Especially on weekdays, time is more than tight in the morning. Every additional action throws the plan into disarray. But the time for a healthy breakfast is the most important. Because with a balanced and fibre-rich breakfast, every child starts the day happier, more concentrated and, above all, healthier. For many, the first challenge for a healthy start to the day seems to be a sugar-free breakfast, as people are only too happy to reach for a roll with a sweet spread with their morning coffee.
There are many simple recipes with sugar-free foods that will get you ready for your day and give you a sweet treat.
You can find everything in the article! Our gastrointestinal system is probably one of the most complex systems in our body. Do you want to increase your well-being?
Then promote intestinal health. What is a healthy gut and what positive effects do oatmeal have on the gut? We will answer all these questions and more in the following article. Sleepyheads, beware! A secret tip for you: overnight oats. As the name already suggests, this healthy breakfast is prepared the day before with oats and fruit.
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