Ultra trendy, chia seeds were one of the mainstays of the Aztec diet. Roasted and then coarsely ground, they were used in the composition of many dishes. Forgotten for centuries after the arrival of the Spaniards who brought Aztec civilization to an abrupt end in the 16th century, chia (pronounced “” kia “) has been cultivated again since the 1990s, particularly in Peru.
They are rich in omega 3
Like certain vegetable oils or certain fatty fish, chia seeds are naturally rich in good fats, omega 3 (from 15 to 18 g / 100 g), these polyunsaturated fatty acids which fight cardiovascular diseases, depression and cognitive deficit. Their consumption is now considered effective by the medical profession in reducing cardiovascular risk factors such as diabetes, hypercholesterolemia or even hypertension.
Studies carried out in Canada have shown a positive result in people suffering from diabetes, in whom, after consuming between 30 and 40 g of chia per day for 12 weeks, blood pressure fell, but also the level of C reactive protein. (marker of inflammation).
They provide vegetable proteins
The protein level of chia seeds varies between 16 to 23 g / 100 g. A contribution comparable to that of quinoa, particularly interesting for vegetarians who can thus vary the protein sources to maintain their muscle mass. Chia is also a useful food when you want to lose weight while preserving your abdominals. However, beware of the misleading claims that popped up here and there on the packaging: these little seeds are not a miracle food for weight loss. They are simply rich in protein,an essential nutrient when looking to lose weight.
They are useful against constipation
With their high content of soluble fiber (10 g in 2 tbsp, or one third of the daily requirement), chia seeds help prevent or solve constipation problems. Used daily in addition to other sources of fiber (green vegetables, fruits, wholemeal bread …), they are therefore a boon for regulating intestinal transit. In addition, they are suitable for people intolerant to gluten since they have the advantage of not containing it.
Their other health benefits
- Excellent source of omega 3. It also contains omega 6 which adds to its interest.
- Protein. Chia seeds preserve our muscles and allow us to vary the sources of vegetable protein in the diet.
- Satisfying. Because of their good contribution in soluble fibers, 1 teaspoon of chia seeds provides as much fiber as 2 slices of wholemeal bread, less gluten.
How to use them?
Chia seeds resemble sesame seeds. Small, brown, although there are white, beige or grayish varieties, they have a rather neutral flavor, which allows their use in savory or sweet dishes.
- We can bite them as they are but also grind them to incorporate them into different preparations or to sprinkle them on dishes.
- These seeds are used raw, whole, in salads, on fried vegetables, fish, in yogurts, vegetable and fruit juices. Swollen in vegetable milk of almonds, hazelnuts, soya …, overnight, they lend themselves very well to breakfast porridge or are part of the composition of fruity creams or chocolate.
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