From boosting protein intake to taking care of weight management, the wide-ranging benefits of chia seeds are well-documented. Chia seeds are a fan-favourite for their multifaceted benefits and rich nutritional profile. It is also known to be a superfood powerhouse rich in fiber. But what are some of the best ways to consume them to attain their optimal benefits? In this article, we take a look at some of the vital benefits offered by chia seeds.
Best way to eat chia seeds(Unsplash) Addition to homemade jam
Chia seeds are considered to be an excellent addition to homemade jam. As per a Health report, registered dietitian Brittany Brown, RD, recommended mixing a big spoonful of chia seeds with crushed berries, and if one wishes, a touch of natural sweetener to make a high-fiber jam packed with vitamin C and plant polyphenols.
“It thickens beautifully and makes a wholesome, low (or no) sugar-added spread that everyone in my family enjoys,” explained Kristen Carli, MS, RD, owner of Camelback Nutrition & Wellness and an outreach expert for WOWMD, as reported by Health.
Overnight oats with chia seeds
Dietitians say chia seeds work well in a quick breakfast like overnight oats. The seeds add a little texture and increase the fiber already in the oats. Brown noted that this extra fiber may help you feel full for longer and support better blood-sugar control.
A basic version is easy to make. Mix half a cup of rolled oats with a spoon of chia seeds and about three-fourths cup of milk. Leave it in the fridge overnight. In the morning, you can stir in fruit, yogurt, or a bit of sweetener if you like.
Sprinkle them onto savory dishes
Chia seeds don’t always have to be soaked. They can be used dry and sprinkled on many foods, including savory meals.
Brown suggested blending chia seeds with dried herbs, garlic, and onion flakes to make a crunchy, nutrient-dense topping. It works well on salads, grain bowls, or even avocado toast. You can also add this mix to roasted vegetables, eggs, toasted nuts, and noodle dishes for an easy nutrition boost.
Benefits of chia seeds
Brown told Health that chia seeds provide omega-3 fatty acids, protein, fiber, antioxidants, and crucial minerals like calcium, magnesium, and phosphorus. Jars of chia pudding can be quickly chosen and consumed for busy mornings, Carli told Health.
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While it is supportive of your gut health, chia seed pudding is easy to prepare and quite convenient to make. Chia seed pudding is known to be an easy, overnight breakfast that perfectly supports digestion and plays a vital role in improving gut health. Fibre, available in chia seeds, assists in maintaining a smooth digestion, and protein and healthy fats provide steady energy.
The article published by Health further noted that chia pudding made with a dairy base offers an extra calcium boost for added bone health, according to Jenny Finke, MS, RDN, metabolic health dietitian and owner of The Metabolic Dietitian.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
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