This healthy pudding is packed with nutrients and a favorite of mine. You can taste the amazing hints of coconut with delicious coffee that comes together amazingly. You must try it for yourself.
Benefits of Chia Seeds
Chia seeds are among the healthiest foods. They’re loaded with nutrients that can have important benefits for your body and brain.
Here are the health benefits of chia seeds, supported by science.
1. Chia Seeds Deliver a Massive Amount of Nutrients With Very Few Calories
A one-ounce (28 grams) serving of chia seeds contains (Source):
- Fiber: 11 grams.
- Protein: 4 grams.
- Fat: 9 grams (5 of which are omega-3s).
- Calcium: 18% of the RDI.
- Manganese: 30% of the RDI.
- Magnesium: 30% of the RDI.
- Phosphorus: 27% of the RDI.
- They also contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine), and vitamin B2.
This is particularly impressive considering that this is just a single ounce, equalling 28 grams or about two tablespoons. This small amount supplies only 137 calories and one gram of digestible carbohydrates.
Interestingly, if you subtract the fiber — most of which don’t end up as usable calories for your body — chia seeds only contain 101 calories per ounce (28 grams).
2. Chia seeds are a whole-grain food, usually grown organically. Plus, they’re non-GMO and naturally free of gluten.
3. Chia Seeds Are Loaded With Antioxidants
Chia seeds are high in antioxidants that help protect the delicate fats in the seeds. They also have various benefits for health.
4. Almost All The Carbs in Them Are Fiber
One ounce of chia seeds has 12 grams of carbs. However, 11 of those grams are fiber, which your body doesn’t digest. This makes chia a low-carb friendly food.
Because of its high soluble fiber content, chia seeds can absorb up to 10–12 times their weight in water, becoming gel-like and expanding in your stomach (Source).
Theoretically, this should increase fullness, slow absorption of your food, and help you automatically eat fewer calories.
5. Chia Seeds Are High in Quality Protein
By weight, they’re about 14% protein, which is very high compared to most plants.
Protein has various health benefits and is by far the most weight loss-friendly dietary nutrient.
6. Chia Seeds Are High in Omega-3 Fatty Acids
Like flaxseeds, chia seeds are very high in omega-3 fatty acids.
7. Chia Seeds May Lower Your Risk of Heart Disease
Given that chia seeds are high in fiber, protein, and omega-3s, they may reduce your risk of heart disease.
Their benefits have been examined in several studies, but the results have been inconclusive.
Overall, it’s possible that chia seeds may benefit heart health, but they probably won't have a major effect unless accompanied by other beneficial lifestyle and dietary changes.
8. They’re High in Many Important Bone Nutrients
Chia seeds are high in several nutrients that are important for bone health.
This includes calcium, phosphorus, magnesium, and protein.
9. Chia Seeds May Reduce Blood Sugar Levels
Studies show that chia seeds may lower the rise in blood sugar after a high-carb meal, possibly benefiting people with type 2 diabetes.
10. They May Reduce Chronic Inflammation
Although inflammation helps your body heal and fight off bacteria, viruses, and other infectious agents, it can sometimes cause harm.
This mainly applies to chronic inflammation, which is associated with an increased risk of heart disease and cancer.
Chronic inflammation often doesn’t have any visible signs, but can be assessed by measuring inflammatory markers in your blood.
11. Chia Seeds Are Easy to Incorporate Into Your Diet
Chia seeds are incredibly easy to incorporate into your diet.
The seeds themselves taste rather bland, so you can add them to pretty much anything.
They also don't need to be ground like flax seeds, which makes them much easier to prepare.
They can be eaten raw, soaked in juice, added to pudding, smoothies, or added to baked goods.
You can also sprinkle them on top of cereal, yogurt, vegetables, or rice dishes.
Because of their ability to absorb both water and fat, they can be used to thicken sauces and as egg substitutes in recipes.
They can also be mixed with water and turned into a gel.
Adding chia seeds to recipes will dramatically boost their nutritional value.
Coco-Java Chia Pudding
- ½ c coconut milk
- 1 tbsp peanut butter
- 1 tbsp instant coffee
- 2 tbsp swerve sweetener
- 1 tbsp almond extract
- ¼ c chia seeds
- ¼ c unsweetened coconut flakes
- Add coconut milk, peanut butter, coffee, swerve, coconut, and almond extract to a bowl
- Mix well and set aside
- In a separate bowl, slowly stir chia seeds into water until thickened.
- Pour coffee mixture into bowl and stir.
- Garnish with fruit and coconut flakes.
Leave a comment below and let me know what you think.