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Nutrition weight loss

Chia seeds: What they are, benefits, calories, how they are eaten and a recipe

In recent years, we hear more and more people turning to superfoods, also known as superfoods. These are foods of high nutritional value, rich in nutrients such as omega-3 fatty acids and vitamins and many of them have a strong antioxidant effect. Below we will introduce one of these superfoods, chia seeds.

What are chia seeds ?

Chia seeds are the tiny black seeds of the plant of the same name. They contain large amounts of fiber, omega-3 fatty acids and contain a significant amount of protein of high biological value. They also have a strong antioxidant effect. Many studies show that the consumption of these seeds seems to be closely related to the improvement of risk factors for diseases such as diabetes and heart disease.

Let’s learn chia seeds in a little more detail

They contain large amounts of protein of high biological value.
They have an adequate balance of essential amino acids so that the body can properly use their protein content. Also, high protein intake on a daily basis seems to reduce appetite by about 50-60%. In addition it is a good source of protein in the vegan diet.

They are high in omega-3 fatty acids.
Omega-3 fatty acids are extremely important for the body and the brain as they enhance heart health and reduce inflammation . Fish is also an important source of these fats, so for people who do not eat fish it is a good alternative.

They contain a lot of fiber.
Their high content of soluble fiber enables them to absorb large amounts of water, which leads to slow absorption of food, potentially preventing hunger for a longer period of time. Therefore, in a balanced diet, the consumption of chia seeds seems to be associated with gradual weight loss.

How Many Calories Do Chia Seeds Have?

Regarding their nutritional analysis, one tablespoon (15g) of chia seeds contains about 70 calories as well as 2 grams of protein, 5 grams of fat, 6 grams of carbohydrates, 5 grams of fiber and several vitamins and minerals

How they are consumed

Chia seeds are very flexible in their use, as they do not need to be ground (like flaxseed) and there are many ways in which we can include them in our diet. We can sprinkle them on our salad or yogurt or add them to other preparations, such as bread or cakes.
Also an idea is to add them to smoothies or make an Overnight Oat.

Easy and fast recipe for an Overnight Oat with chia seeds

Materials

60g oat flakes
120g low-fat milk or any vegetable milk
10g chia seeds
20g peanut butter or tahini
10g honey

Implementation

Put all the ingredients together in a low glass or bowl and mix with a spoon until the oats are well soaked. Cover well with a film and leave it in the fridge overnight or for at least 6 hours. When ready, garnish optionally with banana, fresh red fruit or nuts. This is a complete meal that gives us energy and keeps us full for several hours and is worth a try.

So if there is one thing we need to keep in mind about chia seeds, then this will be their rich nutritional value, since even a small amount is enough to provide us with the beneficial nutrients we need on a daily basis.