Fifteen Nutrition Facts About Chia Seeds

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Since the early 80's American consumers have known about this wonder food.
Every holiday season for over 30 years we have been bombarded with the catch phrase "Ch-ch-ch-Chia!" However you can do more with the humble chia seed than grow "fur" on terra cotta.
As written in "Born to Run", by author Christopher McDougall they can even be consumed.
He recounted his introduction by the Tarahumara Indians in the isolated Copper Canyons of Mexico.
McDougall was introduced to a porridge of chia, lime juice and water which he found gave him tremendous long lasting energy.
Fifteen Nutrition Facts An ounce of has 9 grams of fat 6.
5 grams of the fat is polyunsaturated, and none of the fat content contains hydrogenated trans fat.
An ounce has 12 grams of total carbohydrates.
Fiber composes 11 of those grams making an ounce of chia seed weigh in at 1 net carbohydrate.
An ounce has 4.
5 grams of protein.
For comparison and ounce of ground beef has 4.
87 grams of protein.
An ounce has 7,080 milligrams of omega-3 and omega-6 fatty acids making them one of the densest non-fish sources! An ounce has 18 percent of the USDA recommended amount of calcium.
A cup of milk only has 28 percent! An ounce contains 140 calories.
This calorie density is thanks the chias high fat content.
The seeds contain soluble fiber which is better than the insoluble sources of fiber like psyllium found in commercial fiber supplements.
The seeds are gluten free making them perfect for those with gluten sensitivity.
When they are ground they make a perfect one for one substitute for grain flours.
The seeds are considered a "super food" because of the high concentrations of fat, protein, carbohydrates, omega-3 and omega-6 fatty acids.
The ground seed also known as chia flour is a one for one substitute for flour when baking.
Because the oils turn rancid very slowly it is considered to have an extremely long shelf life, further adding to its benefits as a flour substitute.
The seeds can absorb 9 times its mass in water.
When chia absorbs water if forms a gel which can be used as a substitute for egg whites, which makes chia seed vegan friendly.
The gel that chia seed produces slow the absorption of chia nutrients into the bloods stream, making chia seed less likely to cause spikes in insulin.
The seeds ability to absorb water makes them expand.
This expansion helps dieters feel full longer.
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