LAURA SHAMMAH MS, RDN
SEEDS, IN GENERAL, ARE GREAT SOURCES OF FIBER. THEY ALSO CONTAIN HEALTHY MONOUNSATURATED FATS, POLYUNSATURATED FATS AND MANY IMPORTANT VITAMINS, MINERALS AND ANTIOXIDANTS. WHEN CONSUMED AS PART OF A HEALTHY DIET, SEEDS CAN HELP REDUCE BLOOD SUGAR, CHOLESTEROL AND BLOOD PRESSURE. CHIA SEEDS, IN PARTICULAR, ARE AMONG THE HEALTHIEST FOODS ON THE PLANET.
One tablespoon of chia seeds has more calcium than a glass of milk, more Omega-3s than salmon, and more antioxidants than blueberries.
They’re rich in polyunsaturated fats, especially omega-3 fatty acids. The omega-3s in chia seeds can help reduce inflammation, enhance cognitive performance and reduce high cholesterol. They are also an excellent source of fiber, with 10 grams in only 2 tablespoons. That is one-third of the daily recommended intake of fiber per day. Fiber is associated with reducing inflammation, lowering cholesterol and regulating bowel function.
Chia seeds are rich in antioxidants that help protect the body from free radicals, aging, and cancer. The high antioxidant profile also helps them have a long shelf life. They last almost two years without refrigeration.
As if that were not enough, they’re also high in phosphorus, magnesium and manganese. These nutrients help prevent hypertension and they help you maintain a healthy weight. And they are very filling and keep you satisfied, which helps lower food cravings between meals. The combination of protein and fiber contribute to their satiating effects. They’re also gluten free.
Unlike flaxseeds, chia seeds can be digested whole. They lower triglycerides and cholesterol levels while increasing HDL or “good” cholesterol, and they play an important role in regulating insulin levels. They reduce insulin resistance and decrease abnormally high levels of insulin in the blood.
HOW TO COOK WITH CHIA SEEDS
Chia seeds can be used as an egg replacer. The outer layer of the seeds swell when mixed with liquids to form a gel. This can be used in place of eggs to lower cholesterol and increase the nutrient content of foods and baked goods. To make the egg replacement, mix 1 tablespoon of chia seeds with 3 tablespoons of water and let it sit for 15 minutes.
They can also be used to thicken soups or gravies, and to thicken meatballs instead of breadcrumbs. They taste great sprinkled on salads and yogurt and as a breading for fish or chicken.
Laura Shammah MS, RDN has a masters degree in health and nutrition and is a registered dietitian. She has been operating her own private practice in both New York and NJ for over 20 years. She is happily married and has four children.
