The Right & Wrong Way To Eat Chia Seeds
There's good reason chia seeds are seemingly everywhere in the health world. These tiny seeds are high in protein, fiber, calcium, antioxidants, and omega-3s, but there is a right and wrong way to eat them, and one man learned the hard way.
In one patient case study, one man experienced intense dysphagia, or difficulty swallowing, after ingesting a tablespoon of dry chia seeds and chasing it with water. One of the reasons chia seeds are touted for weight loss is because they expand multiple times their size in water and help you feel full for longer. However, taking down a dry tablespoon and chasing it back with H2O is not going to lead to a comfortable experience, since they don't have time to reach your stomach to expand.
Soaking chia seeds in water before you eat them is safe; after they're soaked, chia seeds develop a gelatinous coating, which some raw foodists believe helps them to move swiftly through the digestive track. Other evidence suggests that consuming ground chia seeds, rather than whole seeds, allows significantly more ALA (the plant form of omega-3 fatty acids) to reach the bloodstream. With all that said, there is limited scientific research to which method is truly the best when it comes to nutrient absorption.
When they're included in a recipe, our bodies can digest chia seeds whole (an appropriate quantity, of course), soaked, or ground in order to reap their healthy benefits. If you're ready to get these nutrient-rich seeds into your diet, these recipe ideas will help you out.
Chia seeds and coconut milk marry for a Paleo-friendly make-ahead pudding that works great for breakfast. Mix together the ingredients the night before, pop it in the fridge, and look forward to a special treat the next day. It's that easy.
𝗕𝗟𝗨𝗘𝗕𝗘𝗥𝗥𝗬 𝗖𝗛𝗜𝗔 𝗠𝗨𝗙𝗙𝗜𝗡𝗦
Blueberry muffins get an upgrade with this chia-filled recipe for extra nutrient power. They're baked into the batter, so you can't even taste them.
𝗔𝗡𝗧𝗜𝗢𝗫𝗜𝗗𝗔𝗡𝗧 𝗕𝗘𝗥𝗥𝗬 𝗦𝗠𝗢𝗢𝗧𝗛𝗜𝗘 (𝘀𝗲𝗲 𝗿𝗲𝗰𝗶𝗽𝗲 𝗯𝗲𝗹𝗼𝘄)
If you find their crunchy texture a little off-putting on their own, try tossing them into this refreshing morning smoothie. High in vitamin C and boasting more than 10 grams of fiber, this antioxidant breakfast blend will become your new favorite recipe.
𝗦𝗣𝗥𝗜𝗡𝗞𝗟𝗘𝗗 𝗢𝗡 𝗬𝗢𝗚𝗨𝗥𝗧
If you're looking for a quick omega-3 punch in your snack, you can simply sprinkle a teaspoon of seeds on your fruit, mix them into your yogurt, or make a delicious combination of the two!
𝗠𝗢𝗥𝗘 𝗧𝗛𝗔𝗡 𝗕𝗘𝗘𝗧𝗦 𝗦𝗠𝗢𝗢𝗧𝗛𝗜𝗘 𝗪𝗜𝗧𝗛 𝗖𝗛𝗜𝗔
This recipe is a delicious way to get the cardiovascular and energy benefits of beets, the phytonutrients of berries and mango, the potassium of banana and over 20 grams of protein from the chia, soy milk and collagen (More Than Beets).
8 oz organic soy milk, unsweetened (or almond milk)
Handful of frozen strawberries
Handful of frozen blueberries
Handful of frozen mango
1/2 banana (freeze the other half for use later)
2 Tbsp chia seeds
1 scoop More Than Beets*
*More Than Beets can be purchase at TrustOrganix.com
Add all ingredients to your blender until blended smooth
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