Chia seeds have become the new darling of the health food industry in the past 20 years. It was once one of the staple foods of Aztecs in South America thousands of years ago. Due to their rich nutrients, they are regarded as superfoods. , In addition, it’s the characteristics of swelling after water absorption (up to 15 times the weight of seeds) and high fiber, so it can slow down the conversion of starch into sugar in the stomach and intestines.
Do you know the best chia seeds?
Table of Contents
- What are chia seeds?
- What are the benefits of chia seeds/chia seeds?
- 1. Rich in multiple nutrients
- 2. Low-calorie and rich in fiber
- 3. Stabilizes postprandial blood sugar and increases satiety
- 4. Improve weight loss effectiveness
- 5. Rich in plant antioxidants
- 6. Chia seeds are rich in protein
- 7. Chia seeds are rich in Omega-3
- 8. Chia seeds can lower bad cholesterol
- 9. Chia seeds are rich in calcium and can improve bone health
- Where to buy Chia Seed/Chia sub-brands eaten by most celebrities in Europe and America
- What are the side effects and contraindications of chia seeds
- Can chia seeds/chia seeds be eaten dry? Must I soak the water?
- How to soak chia seeds/chia seeds
What are chia seeds?
Chia seeds are the seeds of Chia Sage derived from the Labiatae family and originated in Central and South America. The word Chia is derived from the ancient Aztec language Chian, which means that it is rich in oil (not widely circulated) of the magical power.
Chia seeds are rich in 31% fat, 26% carbohydrates, 18% dietary fiber, and 16% gluten-free protein. The special feature is that the oil contains 68% alpha-linolenic acid (a type of omega 3), The content is far better than other seeds.
In addition, it is also a source of multiple vitamins (thiamine, riboflavin, niacin, folic acid, vitamin c, and vitamin A) and minerals (calcium, phosphorus, potassium, and magnesium). Due to these characteristics, Chia seeds have become one of the most high-profile crops in feed, food, medicine, nutrition, and other industries recently.
What are the benefits of chia seeds?
1. Rich in multiple nutrients
The reason why Chia seeds are used as a staple food by the ancient Aztecs is that it is rich in nutrients, which can make you full of energy after consumption. These benefits have risen after the discovery of modern people. The sub-seed boom.
The following are the nutrients contained in chia seeds per 100g.
- Carbonized compound: 44g (contains 38g of dietary fiber)
- Protein: 15.6 g
- Fat: 30.8 g (containing 17.8g of Omega-3s)
- Calcium: 631 mg
- Iron: 7.72 g
- Magnesium: 335 g
- Zinc: 4.58 mg
- Copper: 0.9 mg
- Manganese: 2.2 mg
There are also vitamins B1, B2 and B3, so don’t underestimate this seed, the nutritional density is very high, it can be said to be the first in whole grains, and it does not contain allergenic gluten (Gluten-free), it is best to confirm that the product is organically certified and non-genetically modified before purchase.
2. Low-calorie and rich in fiber
Among the nutrients above, 44g of carbonized compounds per 100g of chia seeds, but 38g of them are dietary fiber, accounting for about 40%, which is a source of high-quality fiber. These dietary fibers do not contain calories and will not cause blood sugar to rise. It can also be used as food by good bacteria in the intestine, which can help the growth of good bacteria and promote gastrointestinal function.
Due to its fiber-rich nature, it can absorb 10 times its own volume of water. It will become like a gel-like substance when it is in water. After eating, it can increase satiety, reduce cravings for sweets, and reduce sugar. The speed of absorption will keep you from getting too many calories.
3. Stabilizes postprandial blood sugar and increases satiety
For patients with diabetes and the general population, postprandial blood glucose values are regarded as important risk factors for cardiovascular disease, stroke, retinopathy, renal failure, and neurological complications.
The main reason is related to the oxidative stress caused by hyperglycemia, which can easily cause vascular endothelial dysfunction, increase the degree of inflammation, vasoconstriction, and increase the thickness of the carotid intima.
A randomized crossover trial (targeted at 15 healthy adults) pointed out that chia seeds can significantly slow the rate of conversion of carbohydrates to sugar (lower blood sugar peaks, time to peak) and increase the number of subjects compared to flax seeds Satiety.
The underlying mechanism is related to chia seeds containing high dietary fiber and high viscosity after soaking.
4. Improve weight loss effectiveness
According to information published by the World Health Organization, the global obese population has doubled in the past 20 years, and about 1.9 billion adults are overweight, of which 600 million are overweight.
Obesity not only causes psychological pressure but also has a wide range of effects on the body, including type 2 diabetes, osteoarthritis, hypertension, coronary artery disease, various forms of cancer (endometrial cancer, breast cancer, ovarian cancer, prostate cancer), As well as cognitive dysfunction.
A double-blind, randomized, controlled trial (a 6-month, 77 overweight or obese diabetic patients who received a calorie-restricted diet) pointed out that the consumption of chia seeds had a more significant reduction compared to the control group that consumed oat bran. Stress and improve the effects of obesity-related risk factors (such as C-reactive protein and adiponectin).
The underlying mechanism may be related to chia seeds rich in dietary fiber, which can relieve hunger after ingestion and reduce postprandial blood sugar.
5. Rich in plant antioxidants
Chia seeds are rich in antioxidants, which can slow down the acidification of fats in the seeds, allowing the seeds to survive longer, and more importantly, antioxidants can fight free radicals that cause aging and disease.
6. Chia seeds are rich in protein
Protein accounts for about 14% of chia seeds, which is very much in plants. Because the proportion is complete, it is very conducive to human absorption.
Protein is an indispensable nutrient for the human body to maintain life, and it even helps to lose weight. Studies have shown that supplementing a sufficient amount of protein can help increase satiety and reduce the craving for snacks by 60%, which can help to lose weight. Those who reduce the intake of starchy foods.
7. Chia seeds are rich in Omega-3
Chia seeds are rich in Omega-3, accounting for about 18%. Studies have shown that Omega-3 can be converted into prostaglandins (PGE3) in the human body, which can help the body fight inflammation. Eliminate edema. Lowering blood pressure also helps stabilize mood. Improve mood, these are the key factors to reduce excessive eating behavior.
8. Chia seeds can lower bad cholesterol. Triglyceride
Because chia seeds are rich in fiber. Protein and Omega-3, these nutrients can increase the body’s metabolism, and found in several studies, if you eat chia seeds evenly in your diet. Foods such as protein and oatmeal can reduce low-density lipoprotein (bad cholesterol) and triglycerides, increase good cholesterol and reduce inflammation, and have a positive effect on the prevention of cardiovascular diseases.
9. Chia seeds are rich in calcium and can improve bone health
Chia seeds contain a variety of nutrients that promote bone health, including calcium. phosphorus. Magnesium and protein, and the calcium content is 631 milligrams per 100 grams, which is about 6 times that of milk (110 grams of calcium in 100 grams of milk). For lactose intolerance or not drinking milk For people, chia seeds are a very good source of calcium.
Where to buy Chia Seed/Chia sub-brands eaten by most celebrities in Europe and America
In recent years, food safety problems in various countries have exploded, and it is not healthy but black-hearted products that everyone spends on. Therefore, European and American products with relatively strict quality control have become popular products.
And iHerb.com is a large-scale medical cosmetics e-commerce company in the United States. It has a high satisfaction rate of 97% in the evaluation of Google customers. It provides global home delivery so that you can buy it without risking buying fakes through purchasing high-quality health products.
What are the side effects and contraindications of chia seeds
After seeing the above chia seeds, let’s continue to understand if there are any possible side effects. After all, there is no one food that is suitable for everyone.
1. May cause bloating: A small number of people have bloating after ingesting chia seeds. This may be related to the gas produced by the reaction of intestinal bacteria and fiber. If the gastrointestinal function is good, it will occur less often. Of course, bloating may also be related to water Drinking too little is related.
Chia seeds are rich in water-soluble fiber and stimulate intestinal peristalsis, but if water intake is insufficient, it may easily cause gastrointestinal discomfort and increase the chance of bloating and constipation.
2. May cause allergies: Since chia seeds contain protein, they may also cause food allergies. Symptoms may include vomiting, diarrhea, and itchy lips or tongue. Severe symptoms may even cause difficulty breathing, tightness in the throat, and chest. Any food after consumption For symptoms of allergies, consult a doctor immediately.
3. Avoid using anticoagulants: Because chia seeds are rich in Omega-3, and Omega-3 has an anticoagulant effect, so if you take anticoagulants, you should pay attention to avoid using them together, theoretically may increase bleeding The risk is that you should stop eating a few days before the operation.
Can chia seeds/chia seeds be eaten dry? Must I soak the water?
Do I have to soak in water to eat chia seeds? This question has not been answered for a long time. In fact, it is possible to eat dry, without any harm.
However, after soaking the water, Chia seeds will produce a seed germination effect, which will reduce enzyme inhibitors (enzymes that prevent seed germination). First, it will make it easier for you to absorb after eating. Nutrients such as amino acids can absorb more nutrients.
How to soak chia seeds/chia seeds
Soak chia seeds, please remember that the ratio of seeds to water is about 1:10, that is, 1 spoon of 15 grams of seeds is placed in 150cc of water and soaked for about 15 to 30 minutes (seeds will swell to about 12 times) The weight and consistency can be adjusted to your liking.