Chia seeds and their benefits

Chia seeds are a great way to get the fats and nutrients you need on the keto diet, besides the benefits it has for your body.

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As I was researching Keto, I came upon this report on how amazing the Chia seed is for your body and getting the extra fiber, we usually don’t get on the Keto diet.

So this week I added chia seeds to everything.

My chaffle mix, salads, and puddings I made.

What a difference it made for my oldest son who has I. B. S. with constipation. He had a better week. Not so long in the bathroom and he had better bowel movements.

Chia seeds are very versatile and they taste good. Most of the time you don’t even notice them when you add them to your food.

What is the amazing Chia Seed?

Chia seeds are called a superfood. They come from the Salvia Hispanica plant.

They have been around since the ancient Aztecs and were an important part of their diet.

It is a member of the Mint family and native to Mexico and Guatemala.

The Mayans used them for energy. the word Chai seed in Mayan is strength.

Chia seeds are tiny black seeds that can be used in many ways.

1. The benefits of the chia seed

Chia seed is a great way to get your fiber, and an excellent source of vitamins, minerals, and antioxidants.

• 5 times more calcium than milk
• 7 times more vitamin C than oranges
• 3 times more Iron than Spinach
• More Potassium than a banana
• 8 times more omega-3 than salmon
• One ounce has 4.4 grams of protein. About 10% of your daily intake.

A one-ounce serving of chia seeds contains :

• Fiber:11 grams
• Fat: 9 grams (5 are omega-3s)
• Calcium:18% of the RDI
• Maganese:30%of the RDI
• Magnesium 30%of the RDI
• Phosphorus:27%of the RDI
• They also contain zinc, vitamin B3 (niacin, potassium, vitamin B1 (thiamine and vitamin B2.
• Protein:4 grams

One ounce =2 Tablespoons is only 137 calories and one gram of digestible carbohydrate.

Chia seeds are a whole food and are naturally gluten-free.

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If you soak them they become gelatinous in texture. This can become a pudding if you soak them in liquids and add fruit, add sweetener, and nuts.

2. Chia seeds and fiber

The easiest and most tasty way to add fiber to your keto diet is by adding chia seeds to your recipes. Add them to cookies, bread, and biscuits, and add them as a topping to a green salad. Adding chia seeds to your foods can provide 10 grams of fiber with 2 tablespoons. Never eat them by the spoonful they will expand in your throat when dry.

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3. Weight loss and keto

Foods that are high in fiber have fewer calories and help you get full faster. They are fun to make a chia seed pudding.

Chia Pudding

10 minutes

2 servings

1. cup almond milk
2. 1/4 cup chia seeds
3. 1/2 table lanko monkfruit syrup
4. pinch of sea salt

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Mix all ingredients in a medium-sized bowl and stir to combine.

Divide into small air-tight containers. Refrigerate for a minimum of 6 hours, or overnight.

Before eating add toppings, coconut, berries, or sugar-free chocolate chips.

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4. Reduces food cravings. has a higher calorie count than flax seeds.

The fiber in the chia seed absorbs large amounts of water and expands the stomach, which can increase fullness and slow the absorption of the food you have eaten. You are reducing food cravings. It also has a higher calorie count than flax seeds. So to stay in ketosis make sure to count them in your 20 carbs for the day.

5 . Great for Digestion and detox.

A diet higher in fiber helps prevent constipation and promotes a healthy digestive tract. Regular bowel movements are crucial to removing toxins through bile and stool.

6. Helps support your body’s natural detoxifying process, to repair your cells. By Reducing free radicals which cause oxidative stress and cell damage.

Eating foods rich in antioxidants may help reduce your development and health issues associated with free radicals, including heart disease, certain cancers, and heart disease.

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7. Great for bone health. 25 grams contain 157 mg more than milk.

Chia seeds contain magnesium, phosphorus, and calcium which are vital for healthy bones muscles, and nerve functions.

8. Chia seeds contain vitamins and minerals, which help with energy.

These are rich in omega-3 fatty acids. Omega 3s are important when using it with other fatty acids will help the conversion it needs to be used. Eating salmon will help the conversion that is needed to break down the omega that is in Chia seeds.

They also contain selenium which acts as an antioxidant to limit cell damage from free radicals and also helps your body absorb vitamin E, as well as manganese and phosphorus k, a mineral that is beneficial for bone health unlike flax seeds, chia seeds, don't need to be ground to obtain these nutritional benefits so that you can enjoy them in their natural form and they are gluten-free.

Chia seeds are a good source of several vitamins and minerals. Here are some of the vitamins that chia seeds contain:

1. Vitamin B1 (thiamin): Chia seeds are a good source of thiamin, which is important for energy production and the functioning of the nervous system.
2. Vitamin B3 (niacin): Chia seeds are also a good source of niacin, which is important for converting food into energy and maintaining healthy skin.
3. Vitamin B9 (folate): These seeds contain folate, which is important for cell growth and development, and can help prevent birth defects in pregnant women.
4. Vitamin E: Chia seeds are a good source of vitamin E, which is an antioxidant that helps protect cells from damage.

Overall, chia seeds are a nutrient-dense food that can help provide several important vitamins and minerals as part of a balanced diet.

9. High in Proteins and fats

These seeds are a great source of healthy fats because they are nutrient-dense superfoods.

They are considered a whole food and are packed with nutrients and should be a great part of a keto diet

10 Low in carbs

Which can reduce the risk of Diabetes. It slows the process of converting carbs to sugar and sugar to fat during digestion,

Helps prevent the spike in blood sugar levels.

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There are many other uses for chia seeds. Try adding some to your food today.

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In conclusion

Chia seeds are a great source of many vitamins, minerals, and fiber. Adding them to your keto diet is a great way to get these added benefits without using up the carbs you consume during your day.

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This is for informational education only and is not a substitute for professional medical advice, diagnosis, or treatment. always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition before undertaking any diet, supplement, fitness, or other health programs. 

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