By nutritionist Kohila Govindaraju
What are Chia Seeds ? They are a member of the mint family
Why love them?
• Chia seeds improve insulin sensitivity and glucose tolerance. The soluble fibre in the seeds helps to stabilise blood glucose levels. When soaked in liquid, they develop a gelatinous texture. This gel formation phenomenon creates the barrier between carbohydrates and digestive enzymes that ultimately slow down the conversion of carbohydrates into simple sugar.
• Chia seeds are an excellent source of omega 3 fatty acids
• Chia seeds are a good source of bone minerals: calcium, magnesium, phosphorus and protein. Chia seeds, an excellent source of calcium for people with lactose intolerance.
• Chia seeds when combined with low GI food can aid in weight loss.
The high fibre and protein content of chia seeds reduce appetite and food cravings, later in the day.
• Chia seeds are a good source of zinc, which plays a vital role in the antioxidant defense system of the body. Zinc and iron together with copper, thiamin (vitamin B1), niacin (vitamin B3) help promote healthy hair growth.
• Chia seeds’ high fibre content and swelling action aids in absorbing the toxins and cleansing and soothing the colon
• Chia seeds are energising! Athletes use it as an endurance enhancing food. The seeds absorb water and are great during exercise and exposure to heat.
How do you eat them? You can have them raw or sprinkled on salad, cereal or yoghurt. Maximum serving is 2-3 tablespoons a day. Any more could give you stomach trouble.
A sachet of 8g chia seeds provides: 36calories, Protein-1.63g, fat-2.72g (sat fat-0.32g, Polyunsat fat-2.1g, omega 3- 1.5g, omega6 0.6g, Monosat fat- 0.3g), carbohydrates 0.3g, fiber -3g
Recipes
Chia seeds Aqua Fresca
Ingredients:
Water: 250 ml
Lemon juice: 2-3 tablespoon
Chia seeds (any colour): 2 tablespoons
Honey: 2 tsp
Mix all the ingredients, let the chia seeds swell, keep stirring now and then.
Garnish with mint leaves. The treat is ready to sip in just 10 mins!
Almond milk with chia seeds
Serves 3-4
Chia seeds: 3-4 tablespoon
Almond milk: 240 ml
Stir gentle. Let it sit for a few minutes in refrigerator before serving.
Omelette sandwich with chia sprouts
Whole grain bread: 2 slices
Egg: 1
Tomato slices
Cheese slices
Make an omelette. Place it on the bread with tomato and cheese slices.
Sprinkle chia sprouts. Top with the remaining bread slice.
You can sprout the chia seeds at home by soaking a handful of seeds in water for few minutes and then drain. Spread the seeds on a growing tray / glass plate. Cover it, place it in a sunny spot and drizzle with water occasionally. That's it. Chia sprouts in 4-7 days.
