Over the last few years, chia seeds have gained immense popularity. These seeds are now used in cereals, breads, drinks, puddings, bars, and many more foods by companies, available to shop when you go grocery shopping. Maybe you have also had chia by mixing it in your smoothie. But if you want to make a habit out of this fad, there are some more beneficial reasons that you need to know in order to make it a practice.
Nutrition: According to the United States Department of Agriculture (USDA) National Nutrient Database, a 28-gram, or one-ounce serving of chia seeds contains:
8.4 grams of fat
13.07 grams of carbohydrate
11.2 grams of fiber
5.6 grams of protein
If you eat at least one ounce of chia seeds every day, it will provide upto 18% of daily calcium that our body needs, 30% of manganese, 27% of phosphorus and other small amounts of copper and potassium.
This seed gives us more calcium, phosphorus, omega-3s, and fiber than compared to flaxseeds. There are many people who do not consume an essential amount of these nutrients.
It is stated by the United States guidelines dietary standards that men under the age of 50 must consume 30.8 grams of fiber and women who are under the age of 50 must consume 25.2 grams per day.
For those who are more than 50 years of age, the recommendation for men per day is 28 grams and for women it is 22.4 grams per day. Studies state that most of the people consume less than half of the recommendation.
If you are looking for an easier way to consume more fiber intake, then you should consume more plant-based foods like fruits, vegetables, nuts, seeds, and unprocessed grains. If you take just one ounce of chia seeds, it provides 10 grams of fiber. This is almost half of the recommended number of grams for a woman over 50 years.
Compared to the foods with lower calories, foods that are high in fiber help people to feel full for a longer period of time. If you want to lose weight, increase fiber intake in your diet. You will see the results.
There are a few ingredients that chia seeds contain. They are nearly 5 grams of fiber per tablespoon, and their high levels of omega-3-fatty acids and alpha-linoleic acid. These are useful for weight loss. You can also consume these seeds in a form of gel mixed with water. This will make it digest slowly in the body and will prevent hunger for a long period of time.
But also, the evidence is scant. A review concludes that there is limited data to suggest the use of these seeds for losing the weight. This was published in the Journal of Obesity.
One more study that was published in Nutrition Research says that the adults who are overweight, these seeds will not have an influence on body mass or composition or various disease risk factor measures.
To decrease the prevalence in the flare-ups of diverticulitis by absorbing water in the colon and making bowel movements easier to pass, high-fiber diets play an important role.
To reduce the pressure and inflammation in the colon, eating a healthful diet, fiber-filled diet with plenty of fruits and vegetables will do the job.
What exactly causes the diverticular disease is not yet known but the condition has been repeatedly associated with a low fiber diet.
Cardiovascular disease and cholesterol
Increased fiber intake will lower blood pressure and cholesterol levels will be controlled.
A review found out that even a modest 10-gram per day increase fiber intake reduced LDL. This was stated by 67 separate controlled trials. It will also look after the good cholesterol and cut down the bad cholesterol.
It is stated that dietary fiber may play a role in regulating the immune system and inflammation. This is stated by the recent studies. By doing this, it will reduce the risk of inflammation-related conditions. They include cardiovascular disease, diabetes, cancer, and obesity.
There are not many studies made on the chia on blood glucose and insulin resistance. But a 2017 study states that chia seeds might have the ability to convert glucose into slow-release carbohydrates. This might have a positive effect on the people who have type 2 diabetes.
If you have a high-fiber diet, there is a low risk of developing diabetes, and if you eat high-fiber meals, they will help you to keep the blood sugar stable.
The National Institute of Medicine has found out that diets that have 14 grams of fiber for every 1000 calories are associated with significant reductions in the risk of coronary heart disease and type 2 diabetes. This research is based on the study from several large studies.
Digestion and detox
If you want to prevent constipation, have a diet that has adequate fiber in it. It will also promote regularity of a healthy digestive system. For the excretion of toxins through the bile and stool, regular bowel movements are crucial.
Omega-3s to fight heart disease
Omega-3 can decrease the risk for thrombosis and arrhythmias, disorders that might lead to heart attack, a stroke, and sudden cardiac arrest. This is stated by a research made recently.
It will also decrease LDL, total cholesterol and triglyceride levels. Reduction of atherosclerotic plaque, improve endothelial function, and also slightly lower the blood pressure.
The main and the richest source of them all that is based on omega-3s are chia seeds, flaxseed oil, hemp seeds, hemp seed oil, and walnuts.