Chia seeds which has become very popular in recent time these chia seeds are tiny seeds which contain nutrients for your body and they also have a capacity to soak up liquids let us see how chia seeds can play a role in achieving and maintaining a healthy lifestyle.
What’s more, chia seeds are versatile and can be used in many recipes. Personally, embrace their gel-like consistency by mixing them with liquid and making chia pudding.
Here are 5 health benefits of chia pudding, all supported by science.
1. Highly nutritious
Chia seeds are small, white, or black seeds derived from Salvia hispanica L. It is thought that they are indigenous to Central America (1).
The seeds were historically used in the diets of the Aztec and Mayan civilizations, as well as for cosmetics, medicine, and religious ceremonies. People today appreciate chia seeds everywhere in the world (2).
Chia seeds were considered extremely nutritious by ancient cultures, and modern science supports this view. Actually, only one ounce (oz), twenty-eight grams (g), or two tablespoons (tbsp) of chia seeds delivers (3).
- 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
2. High insoluble fiber
One of the reason that chia seeds can help in weight management is their impressive soluble fiber contact this soluble fiber forms a gel-like substance when combined with water and it slows down digestion and absorptions of nutrients in turn this causes reduced hunger so decreased calorie intake and improved regulation of your blood sugar level.
3. feeling full and eating less
Imagine chia seeds turning into gel in your stomach it makes you feel that you have had enough food just like you feel satisfaction after a meal this feeling of fullness might help you eat less so it reduces the needed for extra calories.
4. Contains omega-3 fatty acid
Did you know that chia seed is rich in alpha lolic acid that is a l a which is a plant based omega-3 fatty acid they don’t directly burn fat but they can help with inflammation making your body work better and your metabolism smoother.
5. Approve goals for weight loss
The satisfying combination of protein, fat, and fiber in chia pudding keeps you full for hours! When you’re craving something sweet and creamy, a small amount (about ¼ to ½ cup) goes a long way and makes the perfect snack!
Chia pudding’s capacity to quell cravings in the evening is another advantage to take into account. We often develop a later-day craving for the nutrients our bodies require when we don’t get enough of them during the day. Chia seed pudding can help reduce those late-night hunger cues because it’s so nutrient-dense.
Related: 10 Gluten-Free Grains That Are Super Healthy
The bottom line
Adding chia seeds to your diet—especially in the form of chia pudding—can be a satisfying and nutrient-dense addition that may improve your general health and help you reach your weight loss objectives.
Frequently asked questions
1. How many chia seeds should you eat a day?
A typical portion size for chia seeds is one ounce (28 g or 2-3 tbsp). It is important to stay hydrated by drinking ample water in order to minimize the possibility of experiencing any digestive discomfort.
2. How can chia pudding be beneficial for weight loss goals?
Chia pudding’s high fiber, high fat, and high protein content can satisfy your hunger for hours. It is a filling and healthy choice when consumed in moderation—roughly ¼ to ½ cup will help quell cravings for creamy, sweet snacks.
