10 recipes for weight loss based on chia seeds
Have you ever heard of chia seeds? This superfood is a true goldmine of health and figure. Overview.
Before talking about chia seeds, we should look at the plant they came from: chia. Salvia hispanica (that's its scientific name) belongs to the same family as sage: this plant (which has long stems and white or purple flowers) is native to Mexico, where it was cultivated by the Mayas and Aztecs.
Chia naturally produces small, gray, smooth and shiny seeds: these are the popular chia seeds. In addition to its nutritional value (moreover, according to archaeologists, in pre-Columbian times, chia seeds were the third source of food after corn and beans), these slightly elongated seeds were pressed to extract the oil used for painting; The Aztecs also offered chia seeds to their gods, and used them to fight certain diseases.
Chia seeds: What are their health benefits and slimming benefits?
Chia seeds are rich in fiber
Chia seeds are an excellent source of dietary fiber as they contain (on average) 34.4 grams per 100 grams of dry seeds. This insoluble fiber has the peculiarity of swelling in the presence of liquid: it thus contributes to the acceleration of intestinal transit and gently fights constipation . So chia seeds have a laxative effect: be careful if you suffer from chronic diarrhea!
Chia seeds provide protein
Note for vegetarians and vegans: Chia seeds are a good source of plant-based protein with (on average) 17 grams per 100 grams of dry seeds. These proteins (which are "large" molecules and therefore too long to digest) increase satiety and help prevent snacking between meals.
Chia seeds contain calcium
100 grams of dry chia seeds contain 631 mg of calcium: this is 6 times more than a bowl of 100 ml of semi-skimmed milk! So chia seeds contribute to the whole gamut of bodily functions: healing, proper muscle functioning, nervous system regulation, energy metabolism ...
Chia seeds contain omega-3
Chia seeds are the richest plant source of Omega 3: 2.31 grams per almost 100 grams of dry seeds! Thus, these tiny seeds can have anti-inflammatory, lipid-lowering, and cardiovascular protective benefits.
And also ... According to work published in the European Specialized Journal of Clinical Nutrition in 2013, consuming 24 grams of chia seeds per day will lead to a significant reduction in glycemia, that is, the level of blood sugar. Interesting in the case of pre-diabetes or risk factors for diabetes. Earlier, in 2008, work published in the British Journal of Nutrition noted that a diet consisting of 3% chia seeds lowered the level of blood triglycerides (triglycerides), at least in mice.
Chia seeds: where to find them and how to consume them?
Chia seeds can now be found in supermarkets (in the "organic" section) or in organic stores (in the "cereals, pasta and rice" section). You can also buy chia seeds online and in specialty stores and online grocery stores.
There are several ways to prepare chia seeds. First, they can be soaked (at the rate of 1 tablespoon of dry chia seeds for 4 tablespoons of liquid: water, broth, milk, vegetable drink, tea, juice...hot or cold) and then cooked like eggs. Secondly, we can eat chia seeds raw, such as poppy or sesame seeds: we sprinkle them on salads, yogurt, cheese, compotes, soups ... in order to take advantage of their health and slimming benefits.