Recently rediscovered, they have remarkable nutritional value, and are one of the few plant foods that provide complete proteins. In addition, they’re a rich source of antioxidants, omega-3 fatty acids, alpha-linolenic acid, and both soluble and insoluble fiber; as well as providing the minerals calcium, potassium, phosphorus, copper, iron, manganese, magnesium and zinc; and the B vitamins niacin, riboflavin, and thiamine.
One of the most unique properties of the chia seed is its ability to absorb water and create a gel that can be mixed with foods to increase their bulk without decreasing or changing the flavor or increasing the caloric value, making it an invaluable addition to a weight-loss diet. In fact, a study published in the European Journal of Clinical Nutrition (Apr 2010) suggested that adding chia seeds to the diet could help control blood glucose levels, and helped the subjects feel fuller for longer.
To create chia gel, add one-quarter cup of chia seeds to two and a quarter cups of water, whisking well to prevent clumping. Wait a few minutes and whisk again, then allow to sit for 5 to 10 minutes until the gel has formed, and add to foods at the rate of half chia gel, half food. (Whisk again before using it.)
Chia gel can be kept in the refrigerator for up to two weeks; and can be added to hot or cold cereals; condiments like ketchup, mustard, salad dressings, or bbq sauce; jams or jellies; dairy products like yogurt or sour cream; and other similar foods. The gel can also be used to replace up to a third of the oil in homemade breads, reducing the calories and increasing the amount of fiber.
(Note: Always use either filtered or bottled water to make chia gel. Because of its ability to intensify and distribute flavors, using tap water can make your gel taste “funny.”)
This gel has other benefits as well:
- With its high water content, chia seed gel helps to maintain proper hydration levels in the body, as well as maintaining electrolyte balance.
- It aids in digestion, and can reduce indigestion and heartburn caused by spicy or acidic foods.
- The high fiber content, and ability to absorb and retain water, aids in maintaining regularity.
- Soluble fiber has been shown to help regulate and reduce cholesterol levels.
- Soluble fiber is also known to slow the conversion of carbohydrates to simple sugars in the digestive system, which helps to regulate blood glucose levels and prevent spikes and crashes. This is especially important in managing Type 2 Diabetes, and may explain the results in the study mentioned earlier.
Using chia seeds in your diet to increase the nutritional value of your meals is simple. Just sprinkle the seeds on soups, salads, baked potatoes, ice cream, cereal, or anything else you want to try them on. The seeds themselves have a light, nutty flavor that will not overwhelm the flavors of the food you add them to.
The amount of chia you should add to your diet, and the best time to eat them, will depend on why you’re using them. For cholesterol and glucose control, chia seeds should be eaten just before a meal, or the seeds or gel should be added to the meal. If your purpose is just to aid regularity or add the nutritional benefits of chia seeds to your diet, you can either eat the entire suggested amount first thing in the morning, or add them to meals as suggested above. For all these uses, you’ll want to add about one tablespoon of dry seeds, or nine tablespoons of gel per day to your diet.
For weight-loss and appetite control, you’ll want to use the gel as described in the section above, using it to reduce the amount of fatty, sugary foods and condiments you eat. The gel may also be used to replace up to one-third of the amount of fat called for in recipes. In addition, eating a few seeds (with plenty of water) or a spoonful of the gel about 15 minutes before a meal or snack will reduce your hunger and help you control how much you eat; and a slightly larger amount can be used if you want to avoid snacking completely.
How To Make A Chia Seed Face Wash
Not only do these little seeds have incredible benefits when consumed, they can also deliver their beneficial properties when applied onto the skin.
Try this chia seed face wash idea courtesy of CrunchyBetty.com
Mix together one or two tablespoons of honey with 8 oz of warm water. Add one tablespoon of chia seeds and stir well before allowing to settle for five minutes to allow the seeds to swell. After five minutes stir up again and pour a small amount (about 1 tbsp) onto your hands and rub into the face. Leave on for five minutes before rinsing off with warm water.
Leslie from Crunchy Betty also suggests that you can substitute water with full fat milk, coconut milk, almond milk or even freshly pressed apple juice.
Experiment for yourself and take advantage of the magical health and beauty benefits chia seeds have to offer.