In recent times all of us have certainly seen on our social networks photos of delicious puddings and smoothies made with Chia seeds; these seeds are considered a super food for the many properties they have, including the weight loss, but will it be true?
Read on to find out!
Index
WEIGHT LOSS
Chia seeds are very rich in fiber and keep you full longer, so they can help you not overeat.
Two tablespoons of chia seeds contain 10 grams of fiber, 40% the recommended daily intake; According to some studies, eating 30 grams of fiber a day helps you lose weight, but chia seeds are also rich in fat and calories, in fact two tablespoons contain 140 Kcal e 10 grams of fat!
When used in moderation, these seeds help fill you up very quickly, but abusing them greatly increases your calorie intake.
HEART HEALTH
These seeds are rich in good fats omega 3 and of aalpha-linoleic acid (ALA). Foods and supplements high in ALA they can reduce the risk of metabolic syndrome and coronary heart disease, but excessive doses of ALA are related to an increased risk of sudden cardiac arrest.
OTHER BENEFITS
- Rich in antioxidants: they help prevent cell damage caused by free radicals
- Rich in protein: two tablespoons contain 5 gr
- Gluten free: perfect for those suffering from celiac disease or sensitivity to whole grains
- Rich in calcium: supports bone and tooth health and good metabolic function
- Free of cholesterol
HOW TO USE CHIA SEEDS?
Chia seeds have virtually no flavor, so they go well with a lot of ingredients.
- Raw: they can be used raw to prepare puddings and puddings; put a spoonful of these seeds in a glass full of smoothie or milk and add fruit, chocolate or other flavors to taste and leave to rest in the fridge overnight.
- Flour: ground raw, these seeds are transformed into a flour that can be used for pizza, bread, focaccia, muffins and biscuits.
- Gel: chia seed gel can be used instead of eggs to thicken dough; soak a tablespoon of seeds in 50 ml of water and wait 20 minutes (75 ml of gel is equivalent to an egg).
- Cotti: they can be used in the dough of bread and cakes, in pasta or risotto, but also in soups and sauces.
- Drinks: you can mix them in cool and hot drinks, bearing in mind that they may have a minimal laxative effect.
IN SUMMARY…
Chia seeds are a nutritious pseudo-cereal that can be part of a healthy weight loss program; they are not a quick solution to losing excess pounds, in fact eating too many could have the opposite effect.
Although some people claim to have lost weight after introducing these seeds into their diet, it is likely that they were part of a healthy diet and exercise program.
And do you use them? How do you like to cook them? Let us know in the comments and also follow us on our Telegram channel
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