Coco Java Chia Pudding

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.

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.

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.