Chia Seeds: The Boost Your Breakfast Has Been Dreaming Of
You may know them as the starter material for the chia pet of your childhood (Ch-Ch-Ch-Chia Pet!). But these tiny seeds from the Salvia hispanica plant are nutritional giants that belong in your breakfast rotation instead of in your windowsill adorning the body of a terracotta pig.
Packed with antioxidants, omega-3 fatty acids, essential minerals, protein, and fiber, chia seeds help regulate blood sugar, improve digestion, reduce inflammation, protect against cardiovascular disease and diabetes, and promote skin health. They were a diet staple of the ancient Aztecs and Mayans who gave them the name chia, which translates to “strength”.
How can so much goodness come from something so small?
Chia seeds are fiber factories.
One ounce of chia seeds contains 11.2 grams of fiber. Fiber is hugely important to a healthy digestive system and blood sugar regulation. It also helps with a feeling of fullness, which may help with weight loss. Eating chia seeds at breakfast will give you energy for the day and keep you from getting hungry mid-morning.
Chia seeds are the richest source of soluble fiber available. When you combine these little beauties with liquid, they absorb up to 10 times their weight to form a fibrous gel, which moves slowly through the gut. This slow digestion has a dramatic effect in reducing the rate of glucose absorption. Keeping glucose regulated is not just crucial for avoiding things like diabetes; it’s good for your skin. Elevated glucose creates inflammation (glycation) that breaks down collagen in the skin.
Rich in Omega-3 Fatty Acids
Sixty percent of the oil in chia seeds is from omega-3 fatty acids. These are the good fats that enhance brain, cardiovascular, and skin health. Omega-3s have been shown to reduce heart disease risk factors including cholesterol, blood pressure, and inflammation, improve joint health, reduce fat in the liver, protect against cognitive decline, increase eye health, and fight anxiety and depression. A seven-week study showed that consuming 25 g (just under an ounce) a day of milled chia seeds significantly increased α-linolenic acid (ALA) and eicosapentaenoic acid (EPA), two essential omega-3 fatty acids, in post-menopausal women.
Protein, Minerals, and More
Chia seeds also score relatively high in protein and provide a variety of amino acids making them a good addition to vegetarian and vegan diets. Mixed with water, they can replace an egg in vegan cooking.
Chia seeds are rich in minerals like calcium and magnesium and trace elements including manganese, which helps make enzymes. One ounce of chia seeds provides 18 percent of daily calcium needs, 27 percent of phosphorus, 30 percent of manganese, and smaller amounts of potassium and copper.
Chia seeds provide more omega-3s, calcium, phosphorus, and fiber than their superfood counterpart flaxseeds, and are more readily absorbed by the body. Flax seeds need to be ground to deliver their full benefit. Chia seeds can be eaten whole, but should be added to liquid before eating because of their propensity to absorb liquid and expand.
In a one-ounce serving of chia seeds:
131 calories
8.4 grams of fat (omega-3!)
13.07 grams of carbohydrate
11.2 grams of fiber
5.6 grams of protein
Zero sugar
This four-ingredient chia seed pudding recipe contains one ounce of chia seeds per serving. It’s low cal, delicious, and it couldn’t be simpler. You can top it with coconut and your favorite fruits to make the perfect breakfast bowl. Make a batch before bed and wake up to chia seed goodness.
4- Ingredient Chia Breakfast Pudding
Makes four servings
2 cups of almond milk (You can also use cashew, coconut, or regular dairy, whatever you like.)
1/2 cup chia seeds
1 teaspoon of maple syrup (optional)
1 teaspoon of vanilla extract
Mix it all together until the seeds are completely coated. Cover and refrigerate at least 2 hours. Stir before scooping out a serving to be sure the seeds are well distributed.