Chia seed is a fantastic source of food containing Omega 3 fatty acids, protein, vitamins and minerals. Well known for its high antioxidant properties and dietary fiber, it helps to complement as an essential whole food for our modern diet.
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.
Chia seeds and its rich nutritive profile have earned many takers in the world of health and nutrition. Chia seeds are a rich source of fibre that is beneficial for your digestion. The mucilaginous (gum like) fibre in the sprouted seeds promotes bowel regularity. Packed with omega-3 fatty acids, chia seeds may also do wonders for your heart health and brain. They are gluten-free in nature, rich in bone-building calcium and phosphorous too. They also happen to be a good source of magnesium too. Magnesium helps relax muscle and uplift your mood. Chia seeds are a great source of nutrition and must be included in regular diet.
If you are a diabetic, your doctors may have advised you to monitor your sugary and processed food intake. Diabetics should also include seasonal fruits and veggies in their diet, as they are rich in fibre. Fibre does not get digested and metabolised so soon, enabling slow release of sugar in your blood stream. Chia is said to be a wonderful addition to a diabetes diet. Here's why:
Chia Seeds For Diabetes
• Chia seeds are a good source of dietary fibre that helps prevent blood sugar spike.
• They are low in digestible carbs and are also an anti-inflammatory in nature
• Diabetics often complain about weight fluctuations. Chia seeds also help in weight management. Since fibre fills you up, you do not feel like bingeing too often. Eating in moderation helps weight loss.
Here's How Diabetics Can Include Chia Seeds In Their Diabetes Diet:
Make your salads rich in greens, fruits, nuts and seeds. A fibre-rich salad could help keep your blood sugar levels stable. Throwing these nutty seeds in the salad is also a great idea.
Oatmeal is often touted as one of the best breakfasts for diabetics. In addition to fibre, oats are also rich in protein. Eating plain oatmeal every day may become a monotonous affair, you can always spruce up your oatmeal with fruits and seeds like chia.
A handful of chia seeds can also spruce up the taste of your yogurt, and give it a nice nutty and crunchy flavour. Top your yogurt with some delectable fruits and you are good to go. Yogurt is a good source of protein, which makes it ideal for diabetics too.
Milled chia seeds can be mixed with flours like whole wheat flour or besan for making chila (Indian savoury pancakes). You can also take some chia seeds and use it in your paratha batter. But make sure you use minimal oil in preparation of these parathas.
Milled chia seeds can be mixed with flours like whole wheat flour or besan for making chila
5. Homemade crackers
Crackers, if made at home, could prove to be an ideal snack for diabetics. Make sure they are made with a whole grain or multigrain flour. Refined grain products tend to spike your blood sugar levels as they metabolise super quick. You can add some chia seeds to the batter while baking your crackers.
Try these ways and do let us know in how many other exciting ways you use chia seeds in your diet.