Small Chia seeds, good for the heart and diabetes

2024-09-28 08:34:00, Shëndeti CNA

Chia seeds are small black seeds from the Salvia Hispanica plant. This plant is in the same botanical family as the sage plant that grows widely in Albania.

Since ancient times, chia seeds (pronounced chia) have been considered a strong source of energy.

Although very small, chia seeds contain some very important nutrients. Kia seeds are very rich in fiber, which helps with satiety and the feeling of fullness.

Just 25g of chia seeds contain about 9g of fiber. AgroWeb.org reports that the recommended daily amount of fiber is 30g/day.

So including 25g of chia seeds every day can be a beneficial contribution to health.

Fiber is important for a healthy digestive system and many of us do not reach the recommended target.

Chia seeds also contain the plant omega-3, alpha linolenic acid (ALA).

Chia seeds provide a lot of protein so they are a useful source of plant protein.

The combination of fat, protein and fiber means that the seeds are digested relatively slowly, providing a long, slow release of energy to keep blood sugar levels stable.

The seeds are rich in minerals such as calcium and magnesium and even manganese which helps in the creation of enzymes.

Can they reduce the risk of diabetes and heart disease?

Chia seeds contain fiber, protein and unsaturated fats. AgroWeb.org points out that all of these are known to ensure a healthy heart and stable blood sugar levels.

Some research studies show that chia seeds are beneficial for overweight and type 2 diabetic patients.

How many chia seeds should you consume per day?

Two daily doses are recommended, each consisting of 20 grams (one full tablespoon) of Chia seeds.

Scientists point out that the antioxidant activity of chia seeds is higher than any other food, even blueberries.

Does it make a difference if you eat them raw, soaked, cooked or ground?

Chia seeds have a neutral taste compared to pumpkin seeds. AgroWeb.org advises that a good way to eat them is to soak them in water or milk and refrigerate for at least 2 hours (or overnight).

The seeds absorb liquids to form a gel that ensures a very good absorption of the health benefits. In this form, you can also use them in teas or with honey.

Chia seeds can be purchased ground or you can make your own in a coffee grinder.

These seeds are also used as a substitute for flour in baking bread or cakes.

Roasting Chia seeds adds to their flavor. Roasted seeds are added to salads or on top of breakfast cereals.

Make sure the oven or hob is at a low temperature. Toss the seeds in the pan or baking tray, making sure they don't burn, as this degrades the essential oils and changes the aroma.

In general, chia seeds can be eaten either raw or processed. You can find Chia seeds in markets or organic product stores./AgroWeb