Ultra trendy, chia seeds were one of the pillars of the Aztec diet. Grilled then coarsely ground, they were used in the composition of many dishes. Forgotten for centuries after the arrival of the Spaniards who brutally put an end to the Aztec civilization in the 16th century, chia (pronounced “kia”) has been cultivated again since the 1990s, particularly in Peru.
Chia seeds are high in “good” fats
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 disease, depression and cognitive deficit. Their consumption is now considered effective by the medical profession in reducing cardiovascular risk factors such as diabetes, hypercholesterolemia or hypertension.
Studies conducted 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 has dropped, but also C-reactive protein levels (marker of inflammation).
Chia seeds are rich in vegetable protein
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 abs. However, beware of the misleading claims that flourish here and there on the packaging: these little seeds are not a miracle food for losing weight. They are simply rich in protein,an essential nutrient when trying to lose weight.
Chia seeds fight constipation
With their high content of soluble fiber (10 g in 2 small tablespoons, or a third of the daily requirement), chia seeds help prevent or resolve constipation problems. Used daily in addition to other sources of fiber (green vegetables, fruit, wholemeal bread, etc.), they are therefore a godsend for regulating intestinal transit. In addition, they are suitable for people Iintolerant to gluten since they have the advantage of not containing any.
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 make it possible to vary the sources of vegetable protein in the diet.
- Satisfying. Because of their good supply of soluble fiber, 1 teaspoon of chia seeds provides as much fiber as 2 slices of wholemeal bread, gluten less.
How to use them?
Chia seeds look like 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 sprinkle them on dishes.
- These seeds are used raw, whole, in salads, on pan-fried vegetables, fish, in yoghurts, vegetable and fruit juices. Swollen in almond, hazelnut, soya vegetable milk…, overnight, they lend themselves very well to breakfast porridge or go into the composition of fruity creams or chocolate.
- In oil: ToQuite expensive (count €20 for 200 ml), chia seed oil is packaged in a small opaque bottle. Fragile, it must be kept in the refrigerator after opening. Its use can be cosmetic or food (salad seasoning).