Are Chia Seeds Really That Beneficial? These 5 Facts Say YES
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Extremely rich in fiber
Only one ounce (28 grams) of chia seeds provides you with 12 grams of carbs. Here’s the interesting part: 11 of those grams are pure soluble fiber.
Not impressed? Let me explain.
Fiber is part of the carbohydrate family, but it works very differently from other types of carbs (think starch or sugar). This nutrient keeps your blood sugar intact and doesn’t need any insulin for disposal.
Chia seeds contain so much fiber that they can absorb up to 12 times their weight in water. The process gives them a jelly texture, which is why you can successfully use them as an egg replacement.
When you eat raw chia seeds, they absorb water from the digestive system and literally expand in your stomach. This should help you feel fuller, which reduces unhealthy cravings and over-eating.
As a bonus, fiber found in these tiny seeds also feeds healthy gut bacteria, which is essential for overall health and immunity.
Captain’s Fact: Chia seeds are 40% fiber by weight; this makes them one of the best sources of fiber in the WORLD!
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High in high-quality protein
Judging by their weight, chia seeds are 14% protein, which is impressively high compared to other common plants and seeds.
In case you didn’t know, protein is a building block for growing muscle and repairing muscle tissue post-workout. This macronutrient is also essential for regulating insulin production, which might help to keep at bay illnesses such as type 2 diabetes.
This study published in the American Journal of Clinical Nutrition proved that eating protein-rich meals can reduce night-time snacking by 50% and could also lower your appetite by reducing obsessive thoughts about food during daytime.
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Reducing your heart health risks
The valuable content of fiber, omega-3 fatty acids and protein could make chia seeds a great ally that could prevent long-term health problems.
Studies such as this one performed on rats showed that chia seeds can lower the risk for developing insulin resistance, triglycerides and inflammation. All of these factors are known for contributing to chronic heart problems.
Furthermore, this study published in the journal Diabetes Care proved that consuming chia seeds regularly can reduce blood pressure significantly in people with hypertension (another major risk factor for heart disease).
RELATED: Heart Disease – How to Keep at Bay and Live a Healthy Life
While chia seeds can be a very powerful tool to stay healthy in the long run, they only work when accompanied by a healthy lifestyle overall.
What do I mean by ‘healthy lifestyle?’ Avoiding unhealthy meals (junk food, sweets and highly processed meals), doing at least 30 minutes of exercise per day and taking care of your mental health are just the main things you can do to improve self-wellness.
Coincidentally (or not!), that’s exactly what we’re doing here at Wellness Captain: dedicating our time and resources to help YOU life a long, happy life.
Here are some of our most useful posts to get started with:
- Dos and Don’ts for a Healthy Weight Loss
- How to Exercise While Wearing a Mask Outside (And Still Breathe!)
- 7 Essential Breakfast Rules for People with Diabetes
Have you ever tried chia seeds? Share your culinary experiences in the comment section and let’s inspire each other to find new ways of eating healthy!
