Chi Chi Chi Chia Seeds? 77 Most Correct Answers

Are you looking for an answer to the topic “chi chi chi chia seeds“? We answer all your questions at the website https://chewathai27.com/ppa in category: Top 660 tips update new. You will find the answer right below.

Is it chi or chia?

It is the name of a very popular tea in India featuring aromatic spices: cinnamon, cardamom, cloves, and ginger. Chia (“chee-uh”; rhymes with Mia, Kia) has multiple meanings. It means a plant whose seeds are used for protein, fiber, and beneficial fatty acid source in smoothies and other health food.

What are the benefits of chia seed in the body?

Chia seeds contain quercetin, an antioxidant that can reduce your risk of developing several health conditions, including heart disease. The seeds also high in fiber, which can help to lower high blood pressure and, in turn, reduce your risk of developing heart disease. Chia seeds are high in fiber.

Do chia seeds make you poop?

So yes, chia seeds have the right kind of fiber to loosen your poop and give you some constipation relief. “Chia seeds haven’t been studied for constipation,” Czerwony notes, “but due to their fiber content, they are hypothesized to have a laxative effect.”

Do chia seeds have more protein than eggs?

It also has 64 milligrams of calcium and 40 milligrams of magnesium. In other words, two or three tablespoons of chia equal one large egg in terms of protein, and one tablespoon of chia has the same amount of omega-3 you would get in four ounces of salmon.

Can u eat chia seeds daily?

Chia seeds may provide several benefits as part of a healthy diet. There is no RDA for chia seeds. Still, they can be safely eaten in amounts of 50 grams daily, which is about five tablespoons. The chia plant is a member of the mint family.

Does the “Internal Shower” Drink Work?

Nutrition in Chia Seeds

Chia seeds can offer several benefits as part of a healthy diet. There is no RDA for chia seeds. However, they are safe to consume in amounts of 50 grams per day, which is about five tablespoons.

The chia plant belongs to the mint family. It is traditionally grown in South and Central America because it grows in an arid environment. Chia seeds were used in cooking and medicine long before they were used in the popular Chia Pets toy. Today, chia seeds are touted as a superfood and used primarily for their nutritional benefits.

Chia seeds are a good source of omega-3 fatty acids, fiber, protein, calcium, phosphorus and zinc. They contain all nine essential amino acids. Essential amino acids are amino acids that your body cannot produce, so they must come from your diet.

Two tablespoons of chia seeds contain:

Are chai and chia seeds the same?

Chai is a sweetened black tea flavored with spices and milk. Popular in India, the consumption of chai tea has spread throughout the world. The word chai is derived from the Arabic word, cha, which means tea. Chia is an herb that is a member of the mint family that is native to Mexico and Guatemala.

Does the “Internal Shower” Drink Work?

Chai and chia are two words that are similar in spelling and pronunciation and can be considered to be interchangeable. We’ll examine the different meanings of the confusing chai and chia, the word origins of the terms, and some examples of their English usage in sentences.

Chai is a sweetened black tea flavored with spices and milk. Popular in India, consumption of chai tea has spread across the world. The word chai derives from the Arabic word cha, which means tea.

Chia is an herb that belongs to the mint family and is native to Mexico and Guatemala. The tiny chia seeds are touted for their health-promoting properties, including lowering cholesterol and blood sugar. The word chia derives from the Mayan word chiháan, which means to strengthen.

Who should avoid chia seeds?

4. Allergies. “Chia seeds are in the mint family, so people with known allergies to mint, sesame, or mustard seeds should be cautious about trying chia seeds,” Zellner says. “Food allergy symptoms may include vomiting, diarrhea, itching of the lips or tongue, or anaphylaxis.”

Does the “Internal Shower” Drink Work?

It’s likely to be assumed that at least one person in your circle of friends puts chia seeds in absolutely everything (and that friend could actually be you). From smoothies and puddings to crackers and salads, these little seeds can go into anything you want. And while sprinkling them in a handful of your snacks can be a pretty nutritious touch, you should also consider the side effects chia seeds can have before adding them to anything that gets into your stomach.

“Chia seeds are a nutritional powerhouse,” says Erica Zellner, board-certified nutritionist and health coach at Parsley Health. “They’re a great source of fiber, protein, calcium, manganese, magnesium, phosphorus, and omega-3 fatty acids.” Because the tiny seeds are also packed with antioxidants, they help ward off damage to the body’s cells, she adds.

You don’t need much to reap a whole host of benefits, says certified intuitive eating coach Carolina Guízar, MS, RDN, CDN. “Just two tablespoons provide five grams of the recommended 25-38 grams of fiber needed per day,” she tells Bustle, so don’t feel the need to load up. However, as with anything, chia seeds can have downsides. You may want to moderate your intake because of these five chia seed side effects.

1. Gastrointestinal problems

In general, chia seeds are good for your digestive system because they contain so much fiber, Zellner says — but too much could upset your stomach. “Excess fiber intake or concentrated fiber intake can cause symptoms such as bloating, abdominal pain, diarrhea, constipation, or gas,” she explains. If you have Crohn’s disease or irritable bowel syndrome, you may want to take extra care to moderate your chia seed intake, Zellner adds, especially during a flare-up.

“If you’re looking to treat or prevent constipation, start with half a tablespoon and work your way up to a comfortable amount that supports your bowel movements,” advises Guízar. “Try to think about your fluid intake, as fiber needs to be hydrated so it can easily pass through the intestines.”

2. Low blood pressure/bleeding

Chia seeds are high in omega-3 fatty acids, which may lower your risk of developing certain types of cancer or heart problems. A very excessive amount of omega-3s can cause your blood to thin a bit, but Zellner says this is likely only a problem if you’re already on blood-thinning medication or have low blood pressure.

3. Effect on blood sugar

“Fiber [in chia seeds] can slow the digestion of food and the absorption of macronutrients, including the sugars (also known as glucose) found in food,” explains Guízar. “This can result in a smoother rise and fall in blood sugar when combined with other proteins and fats.”

This might normally be a good thing, but if you’re taking medication to control your blood sugar, Zellner recommends checking with your doctor before adding these seeds to your next smoothie.

4. Allergies

“Chia seeds belong to the mint family, so people with known allergies to mint, sesame, or mustard seeds should exercise caution when trying chia seeds,” says Zellner. “Symptoms of a food allergy may include vomiting, diarrhea, itching of the lips or tongue, or anaphylaxis.”

5. Potential Effects on Pregnant Women

Guízar tells Bustle that chia seeds are considered safe for pregnancy, particularly because they can (in moderation) relieve constipation. But if you’re not used to consuming foods that are super high in fiber, Zellner says, it’s important to remember that pregnancy can come with some digestive system changes — so pregnancy may not be the best time to start with Experimenting with chia smoothies.

If you’re concerned about any of these side effects, Zellner recommends talking to your doctor and starting small. “A serving of chia seeds is about two tablespoons,” she says, “but if you’re not sure how your body is reacting to them, I’d recommend starting with a scant 1/2 tablespoon or less.”

Experts:

Erica Zellner, Registered Nutritionist, Health Coach at Parsley Health

Carolina Guízar, MS, RDN, CDN, Certified Intuitive Eating Coach, Founder of Eathority

What is the best time to consume chia seeds?

Consuming chia seeds water in morning can give a boost to your digestion and improve bowel movement. A healthy digestion is an essential prerequisite to weight loss.

Does the “Internal Shower” Drink Work?

Chia Seed Benefits: These seeds are a rich source of antioxidants

Highlights Including chia seeds in your diet can improve digestion

Chia seeds can reduce inflammation in the body

Chia seeds may be beneficial for heart health

Health Benefits of Chia Seeds: Chia seeds are one of the healthiest types of seeds suitable for weight loss. They are high in fiber, protein, good fats, calcium, manganese, magnesium and phosphorus. There are a number of ways you can incorporate chia seeds into your diet. You can sprinkle them in your salads for that extra crunch, or you can have them as part of a trail mix with nuts and seeds. Another interesting way to consume chia seeds is by adding them to water. All you have to do is put chia seeds in water and consume them first thing in the morning or any other time of the day and they will offer you a range of health benefits.

Chia Seed Water: Health Benefits That Will Surprise You

Chia seeds are a rich source of antioxidants. These antioxidants protect sensitive fats in seeds from going rancid. In addition, these antioxidants protect the body from damage caused by free radicals.

Also Read: Can Chia Seeds Help You Reduce Belly Fat Fast?

1. Digestion: Chia seeds are high in fiber. Consuming chia seed water in the morning can boost your digestion and improve bowel movements. Healthy digestion is an essential requirement for losing weight.

Consuming chia seeds can be beneficial for improving digestion

Photo credit: iStock

2. Weight Loss: Chia seeds contain high amounts of soluble fiber. This allows chia seeds to absorb 10 to 12 times their weight in water, giving them a gel-like consistency. Drinking chia seed water can increase feelings of fullness, slow down food absorption, helping you eat fewer calories and aiding in weight loss.

3. Protein intake: Chia seeds are 14% protein. They also have an impressive amino acid profile. Protein is a macronutrient that is essential for both weight loss and muscle building. Eating high-protein foods can make you feel full and reduce calorie intake.

Also Read: Try These High Protein Breakfast Options That May Help You Lose Weight

4. Heart Health: Chia seeds contain an impressive amount of omega-3 fatty acids — alpha-linolenic acid, or ALA. This makes chia seeds good for heart health. Drinking chia seed water or including chia seeds in your daily diet can reduce your risk of heart disease.

5. Bone Health: Calcium, magnesium, and phosphorus in chia seeds also make them great for bone health. Chia seeds contain 18% of the recommended daily allowance of calcium. They can be considered a great source of calcium for people who don’t consume protein.

6. Blood Sugar Control: Chia seeds may improve insulin sensitivity and blood sugar control. Studies have shown that chia seeds can help stabilize blood sugar levels after meals. People with diabetes may therefore benefit from including chia seeds in their diet.

Chia seeds can help with blood sugar control

Photo credit: iStock

7. Inflammation: High levels of inflammation are the main cause of numerous diseases in the body. A 3-month study conducted on 20 diabetics shows that daily consumption of 37g of chia seeds can reduce hs-CRP-like inflammatory markers by 40%. Consuming chia seeds regularly can therefore be beneficial in reducing inflammation in the body.

Also Read: This Is What Our Nutritionist Eats to Fight Inflammation

Ways to include chia seeds in your diet

Chia seed water is definitely an easy and effective way to consume chia seeds on a regular basis. They can also be eaten raw or added to juices, puddings, porridges and smoothies. Adding chia seeds to various recipes can automatically improve their nutritional value.

Make sure you practice portion control, however, as even an excess of chia seeds can have adverse effects on the body.

Disclaimer: This content, including advice, contains general information only. It in no way replaces a qualified medical opinion. Always consult a specialist or your GP for more information. NDTV takes no responsibility for this information.

Does chia seeds reduce belly fat?

01/7Chia seeds is one of the best superfoods to lose weight

From boosting digestive health, metabolic rate, high iron, Omega-3 content and good fats, chia seeds make for an excellent addition to your diet. Most of all, the tiny white and black seeds are great for you to lose weight and reduce belly fat.

Does the “Internal Shower” Drink Work?

Chia seeds are carbohydrate-rich grains that swell when soaked in water or other liquids. One of the best benefits of chia seeds is that they are high in fiber, which is essential for body function and fat regulation.

Two tablespoons of chia seeds should contain at least 10 grams of fiber. It is linked to weight loss for the same reason. They are also an excellent source of plant-based protein. A study published in the European Journal of Clinical Nutrition found that chia seed supplementation reduced appetite and increased feelings of satiety in participants.

While good fiber helps regulate digestion and remove toxins and excess fat from the body, the wonderful chia seeds can also, to a certain extent, help you feel full.

What are the negative effects of chia seeds?

However, certain individuals may experience side effects if they eat large quantities of chia seeds, including those with diabetes, high blood pressure, and allergies. Too many chia seeds may also lead to digestive issues, and if someone overeats chia seeds, it could lead to weight gain.

Does the “Internal Shower” Drink Work?

Some people may experience side effects from eating too many chia seeds. These side effects can include digestive problems, allergic reactions, or weight gain. However, for most people, chia seeds are an appropriate and nutritious addition to a balanced diet. Chia seeds are edible seeds that come from a plant in the mint family called Salvia hispanica. These tiny dark seeds are a nutrient dense food rich in omega-3 fatty acids and other essential bioactive compounds. Consuming chia seeds may provide health benefits including lowering blood pressure, reducing inflammation and improving digestive health. However, certain people may experience side effects from eating large amounts of chia seeds, including those with diabetes, high blood pressure, and allergies. Too many chia seeds can also cause digestive problems, and if someone overeats chia seeds, it can lead to weight gain. This article examines the side effects and risks of eating too many chia seeds, the health benefits of this food, and alternatives.

Risks of eating too many chia seeds Share on Pinterest Romona Robbins Photography/Getty Images Eating chia seeds can have some side effects for people with allergies, diabetes, high blood pressure or digestive problems. We explain their impact on these Terms below. Allergies There are very few reports of allergic reactions to chia seeds in the scientific literature. In fact, a 2019 study found what researchers thought was the first chia seed allergy. However, the affected individual actually had a medical history of allergies to grass pollen and cat dander. This person began consuming chia seeds daily to try to lower their blood cholesterol levels and after 3 days suffered anaphylaxis, a severe allergic reaction from which they recovered. There are some documented cases of hypersensitivity reactions to plants of the same family. These reactions include anaphylaxis, contact dermatitis, and systemic allergic reactions. Chia seeds can cause cross-sensitization in people with a sesame allergy. This means that those who already have a sesame allergy may experience an allergic reaction after eating chia seeds. Diabetes Chia seeds can lower blood sugar levels because they are high in fiber. The fiber slows down the absorption of sugar in the gut, which helps prevent a rapid and significant rise in blood sugar levels. However, for a person with diabetes, a doctor will accurately calculate their insulin dose to avoid spikes and dips in blood sugar. When someone regularly consumes chia seeds, it can cause their blood sugar to drop to the point where they need an insulin dose adjustment. Hypertension Chia seeds can also lower blood pressure. This could be because these tiny seeds are a rich source of omega-3 fatty acids, which act as blood thinners and lower blood pressure. However, scientists need to do more research on these theories. Digestive problems Chia seeds contain many nutrients. However, their tough exterior can make them difficult for the body to break down, release, and digest, according to a 2020 study. However, this fact is true of most seeds. In most cases, people should soak chia seeds in water before consuming them or drink water while eating them to aid in proper digestion. Ground chia seeds are also a suitable alternative to whole seeds – the body is better able to absorb the nutritional benefits of chia seeds. People can also opt for sprouted chia seeds. Germinating chia seeds optimizes the availability of proteins and increases their calcium content.

Health Benefits of Chia Seeds Many studies have shown that chia seeds contain vital micronutrient and macronutrient components. The most common macronutrients are carbohydrates, protein, fiber and fats. Chia seeds have a nutritious composition and contain: 15-25% protein

15-35% fat

18-35% fiber

18-31% Carbohydrates They are also good sources of antioxidants, vitamins and other essential minerals. Chia seeds are high in omega-3 and omega-6 acids. Because the body cannot produce these nutrients naturally, everyone needs to consume these essential nutritional components. Chia seed health benefits include improved blood sugar and lower blood pressure. In a 2018 study, researchers fed rats 10% chia seeds for 13 months. At the end of the study, they found that the rats that ate a 10% chia seed diet had higher bone mineral content and improved structure of liver cells and intestinal tissue. However, people should note that animal testing does not necessarily apply to humans. More research is needed in this area to better understand the potential effects of chia seeds. Learn more about the health benefits of chia seeds.

Chia Seed Alternatives Chia seed alternatives include high-fiber foods such as vegetables, legumes, nuts, fruits, and grains. For people interested in increasing their fatty acid consumption, fish is a suitable alternative source of omega-3 fatty acids. Other nutritious seeds are: Flaxseed

sunflower seeds

hemp seeds

Sesame seeds

Pumpkin seeds, especially flaxseed, contain many of the same benefits as chia seeds, but are also difficult to digest unless ground. In addition, flaxseed contains lignans, a natural chemical compound. According to the American Heart Association, lignans may protect against prostate cancer and reduce tumor growth in breast cancer.

Can chia seeds cause weight gain?

Do chia seeds make you gain weight? No, chia seeds alone are unlikely to make you gain weight. Nutritionist Ellie explains that whilst they have a high fat content they’re not something to avoid if wanting to lose weight. And weight gain is unlikely “if you eat them in the right portion sizes.”

Does the “Internal Shower” Drink Work?

GoodTo newsletter Sign up for the GoodTo newsletter. You can unsubscribe at any time. For more information on how to do this and how we store your data, please see our privacy policy. Contact me with news and offers from other Future brands. Thank you for registering with GoodTo. You will receive a confirmation email shortly. There was a problem. Please refresh the page and try again. By submitting your information you agree to the Terms of Service (opens in new tab) and Privacy Policy (opens in new tab) and are at least 16 years old.

They’re sprinkled over salads, drinks, and desserts — but are chia seeds good for you? We asked the experts.

It’s one of the trendiest superfoods on the scene, marketed as a fat-burning food (opens in new tab) that promises a plethora of good body benefits. But most will be surprised to learn that chia seeds have been around for millions of years. Already 3500 BC It was a reliable source of food for the ancient Aztecs and Mayans. Native to Mexico and Central America, the tiny black seeds come from the Salvia Hispanica plant, a member of the mint family. And newer generations have been keen to include them in their diets to lose weight fast (opens in a new tab) and improve gut health (opens in a new tab).

“These seeds are great for your brain, weight management, and are high in protein, omega-3s, and healthy fiber—all in one big spoonful,” says nutritionist Ellie Busby. She gives us an overview of the great benefits of these little seeds.

Are Chia Seeds Good For You?

Yes, science and experts agree that chia seeds are good for you. With these little black seeds that offer many benefits for the body:

Good source of protein and fiber

A vegetable protein

Packed with Omega 3

Good for heart, brain and mental health

“Chia seeds are a high-protein food (opens in new tab) and are almost a complete protein — meaning they contain all the essential amino acids,” tells us nutritionist Ellie Busby, founder of plant-based eating plan Vojo (opens in new tab).

Because chia seeds are plant-based and so high in protein, they’re a great option if you’re vegan (opens in new tab) or vegetarian (opens in new tab). And their high fiber content is also essential for healthy digestion.

Photo credit: Getty

“They’re also high in omega-3 (but easier to digest than flaxseed), making them one of the best foods for boosting brain power and fighting symptoms of depression,” she adds.

In fact, a Pakistani study (opens in new tab) shows that 65% of the oil in chia seeds is omega-3 fatty acids. And that makes it a good anti-inflammatory and heart healthy food. Which, according to Ellie, helps “reduce the risk of diseases like dementia, high cholesterol and cardiovascular disease.”

It’s no wonder these little seeds have proven so popular lately, especially when you analyze their nutrient breakdown. According to the Nutritional Science Research Institute, 100g of chia seeds contain 20g of protein, 32g of fat, and 41g of fiber. As well as calcium, iron and other important nutrients.

When ingested, this combination of fiber, fat and protein promotes a slow release of energy. Which in turn helps keep your blood sugar levels stable.

Do chia seeds make you fat?

No, chia seeds alone are unlikely to lead to weight gain.

Nutritionist Ellie explains that despite their high fat content, they are unavoidable if you want to lose weight. And weight gain is unlikely “if you eat it in the right portion sizes.”

“Chia seeds have a higher fat content – so more calories than, for example, carbohydrates,” she tells us. “But most studies show that low-fat diets don’t work for sustained weight loss.”

In fact, research has shown that these tiny black seeds can actually help you lose weight. A study (opens in new tab) of diabetics conducted in Toronto found that subjects who ate chia seeds lost more weight than those who didn’t.

“Plus, they’re high in fiber and swell when mixed with liquid, keeping you full and satisfied longer than other foods,” adds Ellie. “For example, if I eat normal porridge, I’ll be hungry in 1 or 2 hours. If I have 1.5 tbsp of soaked chia seeds in my porridge, I don’t even think about food for more than 6 hours.”

Science also supports her statement. Featuring a 2017 study (opens in new tab) acknowledging the fiber and low-carb content of chia seeds as helping people feel fuller for longer. The same study also linked chia seeds to weight loss. Because the research group of overweight adults who ate 30g of it daily for six months lost more weight around their midsection and body compared to their peers.

How Much Chia Seeds Should You Eat a Day?

You should aim to eat about 1.5 tablespoons of chia seeds per day.

Nutritionist Ellie suggests this dosage because it will help you achieve “your recommended daily intake of omega-3 fatty acids” and the resulting benefits these fatty acids have on the body.

The good news is that they’re really easy to incorporate into your diet, too. Often transforms otherwise tasteless dishes.

“You can turn liquids into thicker substances — think chia pudding or adding them to your oatmeal,” says nutritionist Claire Muszalski of MyProtein (opens in new tab).

Photo credit: Getty

Serving suggestions for chia seeds:

Chia pudding: You’ve probably heard of the classic chia pudding (opens in a new tab). If the seeds are soaked in water overnight, they will absorb the liquid and form a gel. This is commonly known as “chia pudding”. You can flavor it by using fruit juice or milk to soak instead of water. Or you can also add spices like ginger and cinnamon or even some cocoa or honey to sweeten it.

You’ve probably heard of the classic chia pudding. If the seeds are soaked in water overnight, they will absorb the liquid and form a gel. This is commonly known as “chia pudding”. You can flavor it by using fruit juice or milk to soak instead of water. Or you can also add spices like ginger and cinnamon or even some cocoa or honey to sweeten it. Porridge: Adding these seeds to your diet can be as simple as sprinkling them on your breakfast cereal. Take our delicious recipe for overnight oats (opens in new tab) with chocolate and peanut butter.

Adding these seeds to your diet can be as simple as sprinkling them on your breakfast cereal. Take our delicious chocolate and peanut butter overnight oats recipe, for example. Soups and stews: Soaked chia seeds can be used to thicken soups (opens in new tab) and stews (opens in new tab) – all you have to do is soak them for a few hours or overnight and add a thickening agent to your dishes.

Soaked chia seeds can be used to thicken soups and stews – all you have to do is soak them for a few hours or overnight and add them to your dishes as a thickening agent. Baking: Ground chia seeds can be used as an egg substitute in egg-free baking (opens in a new tab). You can buy them already ground or grind them at home with a coffee grinder. Use 1 tbsp of the ground seeds and 3 tbsp of water to replace one large egg. However, remember that all recipes are different, so you may need to experiment a little to find the right ratio. Deliciously Ella is such a fan of using chia seeds in her baking and added them to her recipe for delicious Orange Cardamom Cookies (opens in new tab).

Ground chia seeds can be used as a substitute for eggs in egg-free baking. You can buy them already ground or grind them at home with a coffee grinder. Use 1 tbsp of the ground seeds and 3 tbsp of water to replace one large egg. However, remember that all recipes are different, so you may need to experiment a little to find the right ratio. Deliciously Ella is such a fan of using chia seeds in her baking and has added them to her delicious Orange and Cardamom Cookies recipe. In water: Known as agua fresca de chia. The seed water is simply the seeds stirred with water, lime juice and sugar to make a cold drink.

Known as agua fresca de chia. The seed water is simply the seeds stirred with water, lime juice and sugar to make a cold drink. Roasted Chia Seeds: Adding chia seeds to salads (opens in new tab), dishes made with couscous (opens in new tab), or even your morning porridge (opens in new tab) may be the easiest way to incorporate chia seeds into your diet. But you might want to toast them beforehand, as this brings out the flavor and texture. Toss in the pan or on the baking sheet at low temperature to toast. Just make sure you don’t burn them as that would ruin their nutritional value. On high heat, this should only take a minute or two.

Are Chia Seeds Good For Everyone?

The health benefits of chia seeds make them generally acceptable to everyone.

However, too much of a good thing can cause problems for people with digestive disorders such as irritable bowel syndrome (opens in new tab) (IBS), diverticulitis (opens in new tab) and Crohn’s disease. This is due to the high fiber content of the seeds. Which can irritate the stomach, especially if you eat them without first soaking them.

As is often the case with dieting, consult your doctor if you are concerned about your consumption.

Video of the week:

How long should you soak chia seeds in water?

Soak the seeds in almond milk or water (1/4 cup seeds to 1 cup liquid) until they take on a chewy texture reminiscent of tapioca pudding, about 20 minutes. Soaked chia seeds can be refrigerated for up to 5 days, so you can make a big batch at the start of the week.

Does the “Internal Shower” Drink Work?

Soak the seeds in almond milk or water (1/4 cup seeds to 1 cup liquid) until they take on a chewy consistency resembling tapioca pudding, about 20 minutes. Soaked chia seeds can be stored in the fridge for up to 5 days, allowing you to make a large batch early in the week.

Which is better flax or chia seeds?

Chia seeds have slightly fewer calories and more fiber. They also have 2.5 times more of the bone-strengthening mineral calcium, as well as slightly more iron and phosphorus. Both seeds are very nutritious. If you’re looking for more omega-3s, pick flax seeds.

Does the “Internal Shower” Drink Work?

In recent years, certain seeds have been viewed as superfoods. Chia and flaxseed are two well-known examples. Both are incredibly rich in nutrients, and both have been linked to health benefits like a healthier heart, lower blood sugar levels, and protection against certain types of cancer (1, 2). But many people wonder which of the two seeds is actually the healthiest. This article looks at the science-based evidence behind each to answer that question.

What is the difference between chia seeds and flax seeds? Share on Pinterest Nadianb Chia seeds are small oval seeds that come from the Salvia hispanica plant, better known as the chia plant. Sometimes called salba seeds, they are usually purchased whole and come in black and white varieties. Chia seeds are native to Mexico and Guatemala and were likely used as a staple in the ancient Aztec and Mayan diets (2). In comparison, flaxseeds are flatter and slightly larger than chia seeds. Also known as flaxseed, they are generally brown or golden in color, can be purchased whole or ground, and are thought to have originated in the Middle East. Chia seeds taste pretty bland, while flaxseeds have a slightly nuttier flavor. However, both types of seeds are easy to incorporate into a variety of dishes. Summary Chia and flax are types of seeds. Chia seeds are smaller and milder in flavor, while flaxseeds are larger and nuttier in flavor.

Nutrition Comparison Both chia and flax seeds are high in a variety of nutrients. This chart compares the two and lists the amounts of the main nutrients per 28-gram serving, or about 4 tablespoons (3, 4, 5). Flaxseeds Chia Seeds Calories 150 138 Carbohydrates 8 grams 12 grams Fiber 8 grams 10 grams Protein 5 grams 5 grams Fat 12 grams 9 grams Thiamine 38% of DV 15% of DV Magnesium 26% of DV 23% of DV Phosphorus 5% of DV 5% of DV Copper 38% of DV 29% of DV Selenium 13% of DV 28% of DV Iron 9% of DV 12% of DV Zinc 11% of DV 12% of DV Calcium 6% of DV 14% of DV Potassium 5% the DV 2% of the DV Both seeds contain a good amount of protein and omega-3 fats. An ounce of flaxseed contains 6,388 mg of omega-3 fatty acids, while the same amount of chia seeds contains 4,915 mg (6, 7). Flaxseeds also have significantly more copper and potassium. Chia seeds have slightly fewer calories and more fiber. They also contain 2.5 times more of the bone-strengthening mineral calcium and slightly more iron and phosphorus. Summary Both seeds are very nutritious. If you’re looking for more omega-3 fatty acids, choose flaxseed. If you’re looking for higher amounts of fiber and bone-strengthening minerals, opt for chia seeds.

Both May Lower Risk of Heart Disease Both chia and flaxseed contain good amounts of alpha-linolenic acid (ALA), a type of plant-based omega-3 fat. ALA is considered essential because it is a type of fat that your body cannot produce. This means you can only get it through your diet. Interestingly, several studies have linked ALA to a lower risk of heart disease (8). Several studies have also looked at the benefits of flax or chia seeds on blood pressure and cholesterol levels, two risk factors for heart disease. Eating about 35 grams of chia seeds or chia flour per day can lower blood pressure by 3–6 mm Hg in people with diabetes and up to 11 mm Hg in people with hypertension ( 9Trusted Source ). Similarly, a 2013 study found that consuming about 1 ounce (about 30 grams) of flaxseed per day can help reduce blood pressure by 7–10 mm Hg in the general population and by as much as 15 mm Hg People with high blood pressure lower pressure (10). Other older studies have shown that flaxseed-enriched diets reduced LDL (bad) cholesterol levels by up to 18% and triglyceride levels by up to 11% (11, 12). Only a handful of studies have examined the effect of chia seeds on blood cholesterol levels, and most have not reported any cholesterol-lowering benefits (13, 14). However, chia seeds contain only slightly less ALA than flaxseed, so it’s possible they may have similar cardio-protective effects. Further studies may be needed to confirm this effect. It’s worth noting that both flax and chia can reduce blood clotting and thin the blood due to their high omega-3 content. People taking blood thinners should consult a doctor before adding large amounts of these seeds to their diet (2, 11, 15, 16). Summary Both chia and flax appear to have benefits for lowering blood pressure. They may also have similar cholesterol-lowering properties, although more studies on chia seeds are needed.

Both help lower blood sugar levels. Both flaxseed and chia seeds contain good amounts of fiber, which have been linked to a lower risk of developing type 2 diabetes (17). Fiber protects against type 2 diabetes by slowing down the digestion of carbohydrates and the absorption of sugar into the blood. This causes blood sugar levels to rise more slowly after a meal (17). In other words, fiber helps prevent blood sugar spikes. This stabilizes blood sugar levels and offers some protection against type 2 diabetes. In fact, several studies have linked regular consumption of flaxseed and chia seeds to this protective effect. For example, 2011 studies of people with type 2 diabetes found that taking 1-2 tablespoons of flaxseed powder per day can lower fasting blood sugar by 8-20%. These effects were already observed after 1–2 months (18, 19). Similarly, older animal studies show that chia seeds may help stabilize blood sugar levels and reduce insulin resistance, both of which may help reduce the risk of developing type 2 diabetes (20, 21, 22). Human studies from 2010 and 2013 also found that eating bread made with chia seeds may result in lower blood sugar spikes than eating more traditional breads ( 23Trusted Source , 24Trusted Source ). Summary Daily consumption of flax or chia seeds appears to lower blood sugar levels.

Flaxseed may be slightly more effective at reducing the risk of certain types of cancer. Both chia and flaxseed may protect you from cancer in a number of ways. First off, they’re both high in fiber, a nutrient that’s generally associated with a lower risk of certain cancers ( 25Trusted Source ). Insoluble fiber, the predominant type in both chia and flaxseed, may be linked to a lower likelihood of developing colon or breast cancer (26, 27). Both seeds also contain antioxidants that help your body reduce levels of free radicals. Free radicals are cell-damaging molecules that can contribute to aging and diseases like cancer (1, 28). However, when it comes to antioxidants, flaxseed may have the upper hand. That’s because they contain up to 15 times more lignans, a certain type of cancer-fighting antioxidant, than chia seeds (29). Because of this, flaxseeds may be slightly more effective than chia seeds at preventing the development of cancer. Several observational studies support the notion that regular consumption of flaxseed may reduce the risk of developing certain types of cancer. For example, one review found a link between the antioxidants found in flaxseed and a lower risk of breast cancer, particularly in postmenopausal women ( 30Trusted Source ). Additionally, a 2013 study of more than 6,000 women reported that regular consumption of flaxseed appeared to reduce the risk of developing breast cancer by up to 18% ( 31Trusted Source ). In a recent study, the lignans in flaxseed showed promise in slowing the growth of acute myeloid leukemia (32). Few studies have looked at the effects of chia seeds on cancer risk. Due to their lower antioxidant content, chia seeds may be slightly less effective than flaxseeds at protecting against cancer. However, more studies are needed before firm conclusions can be drawn. Summary Both chia and flaxseeds are good sources of fiber, which may reduce the risk of certain types of cancer. However, flaxseeds are significantly higher in cancer-fighting antioxidants, giving them a slight upper hand.

Flaxseeds may be slightly more effective at reducing hunger and appetite. Chia seeds and flaxseeds are both great sources of fiber, which can help reduce hunger and cravings (33). However, they do contain varying amounts of soluble fiber, a type that is particularly effective for reducing hunger and controlling appetite. Soluble fiber tends to become sticky when mixed with water, slowing digestion and increasing feelings of fullness. This type of fiber is also known to trigger hormones involved in controlling hunger, which can further reduce appetite (34). About 33% of the dietary fiber in flax is soluble. In contrast, only 7–15% of the total fiber in chia is soluble. For this reason, flaxseeds may be slightly more effective than chia seeds at reducing hunger and appetite (1, 35). In one study, participants who were given a beverage containing the amount of soluble fiber found in about 1 ounce (28 grams) of flaxseed reported less hunger and appetite than those given a control beverage (36 ). In another study, men who ate a meal containing flaxseed reported feeling fuller and less hungry than those who did not eat flaxseed (33). Only one study was found on the satiety effects of chia seeds. Researchers gave participants bread with varying amounts of chia seeds. The breads with the most chia seeds reduced appetite 1.5 to 2 times faster than those with the fewest (23). Overall, both flaxseed and chia seeds appear to reduce hunger and appetite. However, due to its higher soluble fiber content, flaxseed may be slightly more effective. However, more studies are needed that directly compare the two. Summary Flaxseeds contain more soluble fiber than chia seeds, which may make them slightly more effective at reducing hunger and appetite. However, further studies are needed.

Both Improve Digestion Digestion is a crucial function your body performs every day, helping you break down the foods you eat and absorb their nutrients. Poor digestion can make it harder for your body to get all the nutrients it needs and can produce some nasty side effects. Constipation and diarrhea are two of the most common side effects of poor digestion, affecting up to 27% of people (37, 38). Thanks to their high fiber content, flax and chia seeds can relieve both constipation and diarrhea (39). As mentioned earlier, there are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel in the intestine. It can slow down the food passage and promote feelings of fullness (40). Insoluble fiber does not dissolve in water and passes through your gut without changing much. This type of fiber adds bulk to your stool and can speed up the passage of food through your intestines (41). Insoluble fiber, found in both chia and flaxseeds, acts as a laxative and reduces constipation (42). On the other hand, the gel-forming properties of soluble fiber, found primarily in flaxseed, may help bind digestive waste and reduce diarrhea (43). Summary Both flaxseed and chia seeds contain insoluble fiber that helps with constipation. Flaxseeds contain more soluble fiber, which can help reduce diarrhea.

How to Eat Chia and Flax Seeds Both flax and chia seeds are incredibly versatile and very easy to add to your diet. Both taste relatively bland, so you can add them to almost anything. You can sprinkle them on yogurts or incorporate them into smoothies, oatmeal, or baked goods. Both can also be used to thicken sauces or replace eggs in many recipes. In terms of the amount eaten, most of the benefits listed above have been observed at 1-2 tablespoons (10-20 grams) of seeds per day. While both types can be consumed whole, there are benefits to consuming them ground up. Whole flaxseeds can pass through your intestines without being absorbed because their outer layers are difficult for your intestines to break down. Eating them ground up can help increase absorption of the nutrients they contain. Chia seeds are often eaten whole. However, studies have shown that the nutrients it contains can also be better absorbed when the seeds are ground (44). Because of their high fat content, both types of seeds should ideally be stored in the fridge or freezer to prevent them from going rancid. For the same reason, make sure you consume them promptly. Summary Both chia and flax seeds are incredibly versatile and easy to add to many dishes. Both should be consumed ground to get the most health benefits.

Do chia seeds stick to your intestines?

Whole chia seeds can sometimes get stuck in the intestinal lining, causing discomfort and bloating, although in theory they are cleansing the system and getting into every nook & cranny this also can be uncomfortable whilst it occurs.

Does the “Internal Shower” Drink Work?

(Image: pixabay.com)

Chia seeds are gaining popularity among the health conscious as they become more widely known and promoted by enthusiasts and influencers. They have numerous nutritional benefits, but it’s the negative effects that often get neglected when promoting chia! I want to cover the good, the bad, and the not so nice facets of chia right here in this article. Let’s take a closer look at these little seeds first.

Chia seeds

‘Salvia hispanica’, commonly known as chia, is a species of flowering plant in the mint family, Lamiaceae, native to central and southern Mexico and Guatemala’ (United States Department of Agriculture. 2000)

advertisement

In ancient times, the seeds were valued for their medicinal properties and nutritional value – Aztec warriors are said to have eaten chia seeds to give them great energy and stamina. These seeds are an unprocessed, whole food known for being packed with antioxidants, fiber, omega-3 fatty acids, and protein. A 100-gram serving of chia seeds is a rich source of B vitamins, thiamine, and niacin (more than half your daily requirement), and a good source of riboflavin and folate. The same amount of chia seeds is also a rich source of the dietary minerals calcium, iron, magnesium, manganese, phosphorus and zinc (all more than 20% of your daily needs).

They have a mild and nutty flavor and can be sprinkled on or mixed into many foods or drinks. When added to water or other liquids, the seeds develop a gel-like coating and the seeds can absorb up to 12 times their body weight in water!

It’s worth noting that you can buy whole seeds, chia bran, ground chia, or even chia seed oil to use in your recipes.

The good

Fantastic energy boosters

Low-carb, high-fiber food.

They absorb 12 times their weight in water, expanding in the stomach making you feel fuller due to the slow absorption, thereby consuming fewer calories

advertisement

Rich in high quality protein and amino acids (ideal for vegetarians and vegans)

High in omega-3 fatty acids – great if you don’t get a lot of fish

Rich in nutrients for bone health: calcium, phosphorus, magnesium and protein.

Helps prevent metabolic disorders such as dyslipidemia (excess fat in the blood) and insulin resistance – two factors in the development of diabetes.

Reduces blood pressure

antiphlogistic

regulate cholesterol

Can be eaten raw or cooked

Can be used as an egg substitute when cooking (good for egg allergy sufferers)

(Image: pixabay.com)

The bad and the ugly

By absorbing lots of water, these seeds can keep you fuller for longer, great right? Yes, but… staying hydrated is absolutely essential when eating chia seeds. It is necessary to drink at least twice the water you would normally drink to avoid very uncomfortable digestive problems such as bloating, stomach cramps and other symptoms associated with the development of “constipation”.

Excessive intestinal gases – nobody wants that!

Allergies are rare, but associated symptoms can include: skin rashes, watery eyes, and hives as a member of the salvia family. If you are allergic to mustard, sesame, or sage, then use caution with chia seeds.

At times, you may be consuming more chia seeds than your body can handle, especially if you consume them in varying amounts on a daily basis.

advertisement

If you’re new to chia seeds, it’s best to soak them first so the process of absorbing water takes place outside of the body and allows it to cleanse the system inside.

Whole chia seeds can sometimes get stuck in the intestinal lining and cause discomfort and bloating, although in theory they clean the system and get into every nook and cranny, which can also be uncomfortable while it’s occurring. Not drinking enough water can sometimes lead to constipation, and anyone who finds constipation, diarrhea, or going to the toilet a sensitive issue should be aware that chia seeds can play an unintended role for a few days.

No one likes feeling toxic, nauseous, headache, hot or cold, but in general chia seeds can make you feel quite innocent as they do their job; to release toxins. Again, the best thing you can do is drink plenty of water to flush it all out. Lemons, ginger, and olives can help with nausea symptoms.

Finally, it should be noted that chia seeds can lower blood pressure. This is a major benefit for many, although those taking medication for low blood pressure may experience interference with their medication. http://www.bustle.com/articles/88621-5-chia-seed-side-effects-that-you-probably-ware-of-because-its-possible-to

Try this:

Soak chia seeds for at least 2-8 hours or overnight BEFORE eating. Before consuming, check to see if a “gel-like” substance is present.

advertisement

No time to wait? Grind the chia seeds and mix them into your breakfast or morning liquid (juice or smoothie), in minutes you have a gel-like paste or thick.

If you drink 1.5 liters a day, aim for 3 liters – if you can’t stomach all that water, opt for vegetable-based juices with watery products like celery, cucumber, fennel, apple, pear, lemon and ginger.

I prefer to use them in ground/ground form – I grind my own in a high speed blender and store in a glass jar in the fridge. This storage method is important, otherwise ground seeds will oxidize when they are no longer whole.

Do chia seeds cause inflammation?

A follow-up study evaluated individuals who ate two tablespoons of ground chia seeds daily for 10 weeks and while their blood levels of omega-3 fatty acids did rise, there was “no influence on inflammation or disease risk factors.” In other words, despite their blood levels of omega-3 fatty acids increasing, it didn’t …

Does the “Internal Shower” Drink Work?

Some Surprising Data About Chia Seeds

Are chia seeds as healthy as reported, or is it better to eat flaxseeds? Let’s look at some facts associated with these tiny seeds.

First, it’s important to grind seeds like flax or chia to release their omega-3 fatty acids. Each seed has a hard seed coat and without breaking it you only benefit from the fiber – certainly not a bad thing, but it’s a shame to miss out on the rest of the benefits, if you quickly press your coffee grinder you would get it in a few seconds take care of.

What do we really know about chia?

The seeds have been around for thousands of years and are an important crop. As just mentioned, they are rich in fiber and omega-3 fatty acids. Sounds good so far, doesn’t it?

This is where the problems started: You wouldn’t think chia is “big business,” but apparently it’s big enough to have any stake in truth-telling. i want dr Thank Greger who, along with his team, published some less than accurate data on chia.

Anutra brand chia seeds claimed that chia contained 25 times more cancer-fighting lignans than flaxseed. as dr Greger challenged them, they admitted it wasn’t true. I checked her website at the time of writing this blog and she is no longer stating untruth. However… The Anutra website still cites a study that allegedly showed significant reductions in systemic inflammatory markers like C-reactive protein, cholesterol, blood sugar and more, which would not only reduce the incidence of heart disease but also diabetes, cancer and osteoporosis. Hmmm… sounds great, just one problem.

as dr Greger and his research team from nutritionfacts.org took a close look at the study and found that the “significant reduction in C-reactive protein levels” was only significant when compared to the placebo group, which in this study was fed two tablespoons of wheat bran per day. The wheat bran caused such a dramatic deterioration in the inflammatory marker C-reactive protein (can anyone tell gluten sensitivity??) that the chia group “appeared” to be significantly better, but it was only in comparison to the deterioration seen in the wheat bran group showed . Sneaky…

like dr Greger, who blesses his heart, has a research team that can dig deep and find discrepancies like this for us, he likes to say if researchers seem to be exaggerating, that’s probably a red flag and you should look at their funding. And indeed, it turns out that the study was actually funded by a chia company.

A full 5 years later, the truth about the conflict of interest came out, but it did come out.

The study’s lead researcher had even filed a patent on using chia to treat disease, but likely the patent was abandoned due to chia’s poor performance at actually improving inflammation, blood sugar, cholesterol, weight, or other inflammatory markers.

It’s not all doom and gloom, chia seems to lower blood pressure, but not as well as ground flaxseed.

3. A follow-up study looked at people who ate two tablespoons of ground chia seeds daily for 10 weeks, and although their blood levels of omega-3 fatty acids increased, there was “no impact on inflammation or disease risk factors.” In other words, although their blood levels of omega-3 fatty acids increased, it did not result in improved health markers. Their cholesterol, blood sugar, C-reactive protein and other inflammatory markers remained unchanged.

Summary: Chia seeds, even ground, did not have a good effect on the health of the participants.

Note: As expected, those who ate whole chia seeds did not even show an improvement in their blood levels of omega-3 fatty acids.

Flaxseed has the following proven benefits:

Slow down the rate of prostate cancer. Dramatically lower blood pressure with just one tablespoon ground per day. “Active” omega-3 – meaning that consuming omega-3 fatty acids results in cardio-protective and anti-inflammatory effects. Lowers cholesterol levels due to large amounts of soluble fiber. Fights cancer due to its high lignin content – ​​15 times higher than other seeds like sesame or chia. It is this robust lignin content that is believed to account for flaxseed’s powerful anti-cancer benefits.

I’ll be honest, I usually pride myself on “smelling a rat” when the research doesn’t add up in a way that I know is right about the body. I’m fed up with research that later turns out to be secretly falsified, exaggerated, or manipulated in a way that creates a misleading impression. Typically such misleading studies involve drugs, but the unethical practice is increasingly spilling over into food research – witness Coca-Cola funded sugar studies, American Egg Board funded egg studies, etc.

In functional nutrition, we “joke” that nobody gets rich studying plants, so we really don’t need to worry about falsehoods in plant studies. But in this case, “Big Chia” worked hard to mislead us. It makes me angry. Luckily, there are hardworking, honest scientists who genuinely care about your well-being, and if something doesn’t “smell right,” they figure out why.

The bottom line is that while there is nothing dangerous about consuming chia seeds, neither are the benefits that have long been touted. They’re a source of fiber and help lower blood pressure, but surprisingly, their omega-3 fatty acid content doesn’t “translate” into the expected health benefits of lowering inflammatory markers.

My recommendation: Enjoy 1 tablespoon of ground flaxseed every day and if you really love the taste of chia, grind them up and enjoy them too. But the health benefits come from the organic ground flax.

If your health isn’t where you want it to be, we can help. If you’ve tried eating better but still haven’t regained your health, contact us for a free consultation – call (408) 733-0400.

If you are not with us locally you can still get help, our Destination Clinic treats patients from across the country and internationally.

We help the world’s busy people regain, maintain and regain their health, energy and resilience.

References:

Vuksan V, et al. Supplementing conventional therapy with the novel grain salba (Salvia hispanica L.) improves important and emerging cardiovascular risk factors in type 2 diabetes: results of a randomized controlled study. diabetes treatment. 2007 Nov;30(11):2804-10. Clarification Statement on Vuksan V, et al. Supplementing conventional therapy with the novel grain salba (Salvia hispanica L.) improves major and emerging cardiovascular risk factors in type 2 diabetes: results of a randomized controlled trial. Diabetes Care 2007;30:2804-2810 Nieman DC, et al. Chia seed supplementation and disease risk factors in obese women: a metabolomic study. Journal of Alternative and Complementary Medicine. 2012 Jul;18(7):700-8.

Nieman DC, et al. Chia seeds do not promote weight loss or alter risk factors for disease in obese adults. nutrition research. 2009 Jun;29(6):414-8.

Toscano LT, et al. Dietary supplementation with chia flour lowers blood pressure in hypertensive patients. Plant Foods Human Nutrition Journal. 2014 Dec;69(4):392-8.

Loreto AM, et al. Chia seeds (Salvia hispanica): An ancient grain and a new functional food. Food Reviews International Vol. 29, Iss. 4.2013.

Nemes SM, Orsat V. Evaluation of a microwave-assisted extraction method for lignan quantification in flaxseed cultivars and selected oilseeds. Food Analytical Methods, June 2012, Volume 5, Issue 3, pp. 551–563.

Rodriguez-Leyva D, et al. Strong antihypertensive effect of dietary flaxseed in patients with hypertension. Hypertension. 2013 Dec;62(6):1081-9.

Which is better flax or chia seeds?

Chia seeds have slightly fewer calories and more fiber. They also have 2.5 times more of the bone-strengthening mineral calcium, as well as slightly more iron and phosphorus. Both seeds are very nutritious. If you’re looking for more omega-3s, pick flax seeds.

Does the “Internal Shower” Drink Work?

In recent years, certain seeds have been viewed as superfoods. Chia and flaxseed are two well-known examples. Both are incredibly rich in nutrients, and both have been linked to health benefits like a healthier heart, lower blood sugar levels, and protection against certain types of cancer (1, 2). But many people wonder which of the two seeds is actually the healthiest. This article looks at the science-based evidence behind each to answer that question.

What is the difference between chia seeds and flax seeds? Share on Pinterest Nadianb Chia seeds are small oval seeds that come from the Salvia hispanica plant, better known as the chia plant. Sometimes called salba seeds, they are usually purchased whole and come in black and white varieties. Chia seeds are native to Mexico and Guatemala and were likely used as a staple in the ancient Aztec and Mayan diets (2). In comparison, flaxseeds are flatter and slightly larger than chia seeds. Also known as flaxseed, they are generally brown or golden in color, can be purchased whole or ground, and are thought to have originated in the Middle East. Chia seeds taste pretty bland, while flaxseeds have a slightly nuttier flavor. However, both types of seeds are easy to incorporate into a variety of dishes. Summary Chia and flax are types of seeds. Chia seeds are smaller and milder in flavor, while flaxseeds are larger and nuttier in flavor.

Nutrition Comparison Both chia and flax seeds are high in a variety of nutrients. This chart compares the two and lists the amounts of the main nutrients per 28-gram serving, or about 4 tablespoons (3, 4, 5). Flaxseeds Chia Seeds Calories 150 138 Carbohydrates 8 grams 12 grams Fiber 8 grams 10 grams Protein 5 grams 5 grams Fat 12 grams 9 grams Thiamine 38% of DV 15% of DV Magnesium 26% of DV 23% of DV Phosphorus 5% of DV 5% of DV Copper 38% of DV 29% of DV Selenium 13% of DV 28% of DV Iron 9% of DV 12% of DV Zinc 11% of DV 12% of DV Calcium 6% of DV 14% of DV Potassium 5% the DV 2% of the DV Both seeds contain a good amount of protein and omega-3 fats. An ounce of flaxseed contains 6,388 mg of omega-3 fatty acids, while the same amount of chia seeds contains 4,915 mg (6, 7). Flaxseeds also have significantly more copper and potassium. Chia seeds have slightly fewer calories and more fiber. They also contain 2.5 times more of the bone-strengthening mineral calcium and slightly more iron and phosphorus. Summary Both seeds are very nutritious. If you’re looking for more omega-3 fatty acids, choose flaxseed. If you’re looking for higher amounts of fiber and bone-strengthening minerals, opt for chia seeds.

Both May Lower Risk of Heart Disease Both chia and flaxseed contain good amounts of alpha-linolenic acid (ALA), a type of plant-based omega-3 fat. ALA is considered essential because it is a type of fat that your body cannot produce. This means you can only get it through your diet. Interestingly, several studies have linked ALA to a lower risk of heart disease (8). Several studies have also looked at the benefits of flax or chia seeds on blood pressure and cholesterol levels, two risk factors for heart disease. Eating about 35 grams of chia seeds or chia flour per day can lower blood pressure by 3–6 mm Hg in people with diabetes and up to 11 mm Hg in people with hypertension ( 9Trusted Source ). Similarly, a 2013 study found that consuming about 1 ounce (about 30 grams) of flaxseed per day can help reduce blood pressure by 7–10 mm Hg in the general population and by as much as 15 mm Hg People with high blood pressure lower pressure (10). Other older studies have shown that flaxseed-enriched diets reduced LDL (bad) cholesterol levels by up to 18% and triglyceride levels by up to 11% (11, 12). Only a handful of studies have examined the effect of chia seeds on blood cholesterol levels, and most have not reported any cholesterol-lowering benefits (13, 14). However, chia seeds contain only slightly less ALA than flaxseed, so it’s possible they may have similar cardio-protective effects. Further studies may be needed to confirm this effect. It’s worth noting that both flax and chia can reduce blood clotting and thin the blood due to their high omega-3 content. People taking blood thinners should consult a doctor before adding large amounts of these seeds to their diet (2, 11, 15, 16). Summary Both chia and flax appear to have benefits for lowering blood pressure. They may also have similar cholesterol-lowering properties, although more studies on chia seeds are needed.

Both help lower blood sugar levels. Both flaxseed and chia seeds contain good amounts of fiber, which have been linked to a lower risk of developing type 2 diabetes (17). Fiber protects against type 2 diabetes by slowing down the digestion of carbohydrates and the absorption of sugar into the blood. This causes blood sugar levels to rise more slowly after a meal (17). In other words, fiber helps prevent blood sugar spikes. This stabilizes blood sugar levels and offers some protection against type 2 diabetes. In fact, several studies have linked regular consumption of flaxseed and chia seeds to this protective effect. For example, 2011 studies of people with type 2 diabetes found that taking 1-2 tablespoons of flaxseed powder per day can lower fasting blood sugar by 8-20%. These effects were already observed after 1–2 months (18, 19). Similarly, older animal studies show that chia seeds may help stabilize blood sugar levels and reduce insulin resistance, both of which may help reduce the risk of developing type 2 diabetes (20, 21, 22). Human studies from 2010 and 2013 also found that eating bread made with chia seeds may result in lower blood sugar spikes than eating more traditional breads ( 23Trusted Source , 24Trusted Source ). Summary Daily consumption of flax or chia seeds appears to lower blood sugar levels.

Flaxseed may be slightly more effective at reducing the risk of certain types of cancer. Both chia and flaxseed may protect you from cancer in a number of ways. First off, they’re both high in fiber, a nutrient that’s generally associated with a lower risk of certain cancers ( 25Trusted Source ). Insoluble fiber, the predominant type in both chia and flaxseed, may be linked to a lower likelihood of developing colon or breast cancer (26, 27). Both seeds also contain antioxidants that help your body reduce levels of free radicals. Free radicals are cell-damaging molecules that can contribute to aging and diseases like cancer (1, 28). However, when it comes to antioxidants, flaxseed may have the upper hand. That’s because they contain up to 15 times more lignans, a certain type of cancer-fighting antioxidant, than chia seeds (29). Because of this, flaxseeds may be slightly more effective than chia seeds at preventing the development of cancer. Several observational studies support the notion that regular consumption of flaxseed may reduce the risk of developing certain types of cancer. For example, one review found a link between the antioxidants found in flaxseed and a lower risk of breast cancer, particularly in postmenopausal women ( 30Trusted Source ). Additionally, a 2013 study of more than 6,000 women reported that regular consumption of flaxseed appeared to reduce the risk of developing breast cancer by up to 18% ( 31Trusted Source ). In a recent study, the lignans in flaxseed showed promise in slowing the growth of acute myeloid leukemia (32). Few studies have looked at the effects of chia seeds on cancer risk. Due to their lower antioxidant content, chia seeds may be slightly less effective than flaxseeds at protecting against cancer. However, more studies are needed before firm conclusions can be drawn. Summary Both chia and flaxseeds are good sources of fiber, which may reduce the risk of certain types of cancer. However, flaxseeds are significantly higher in cancer-fighting antioxidants, giving them a slight upper hand.

Flaxseeds may be slightly more effective at reducing hunger and appetite. Chia seeds and flaxseeds are both great sources of fiber, which can help reduce hunger and cravings (33). However, they do contain varying amounts of soluble fiber, a type that is particularly effective for reducing hunger and controlling appetite. Soluble fiber tends to become sticky when mixed with water, slowing digestion and increasing feelings of fullness. This type of fiber is also known to trigger hormones involved in controlling hunger, which can further reduce appetite (34). About 33% of the dietary fiber in flax is soluble. In contrast, only 7–15% of the total fiber in chia is soluble. For this reason, flaxseeds may be slightly more effective than chia seeds at reducing hunger and appetite (1, 35). In one study, participants who were given a beverage containing the amount of soluble fiber found in about 1 ounce (28 grams) of flaxseed reported less hunger and appetite than those given a control beverage (36 ). In another study, men who ate a meal containing flaxseed reported feeling fuller and less hungry than those who did not eat flaxseed (33). Only one study was found on the satiety effects of chia seeds. Researchers gave participants bread with varying amounts of chia seeds. The breads with the most chia seeds reduced appetite 1.5 to 2 times faster than those with the fewest (23). Overall, both flaxseed and chia seeds appear to reduce hunger and appetite. However, due to its higher soluble fiber content, flaxseed may be slightly more effective. However, more studies are needed that directly compare the two. Summary Flaxseeds contain more soluble fiber than chia seeds, which may make them slightly more effective at reducing hunger and appetite. However, further studies are needed.

Both Improve Digestion Digestion is a crucial function your body performs every day, helping you break down the foods you eat and absorb their nutrients. Poor digestion can make it harder for your body to get all the nutrients it needs and can produce some nasty side effects. Constipation and diarrhea are two of the most common side effects of poor digestion, affecting up to 27% of people (37, 38). Thanks to their high fiber content, flax and chia seeds can relieve both constipation and diarrhea (39). As mentioned earlier, there are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel in the intestine. It can slow down the food passage and promote feelings of fullness (40). Insoluble fiber does not dissolve in water and passes through your gut without changing much. This type of fiber adds bulk to your stool and can speed up the passage of food through your intestines (41). Insoluble fiber, found in both chia and flaxseeds, acts as a laxative and reduces constipation (42). On the other hand, the gel-forming properties of soluble fiber, found primarily in flaxseed, may help bind digestive waste and reduce diarrhea (43). Summary Both flaxseed and chia seeds contain insoluble fiber that helps with constipation. Flaxseeds contain more soluble fiber, which can help reduce diarrhea.

How to Eat Chia and Flax Seeds Both flax and chia seeds are incredibly versatile and very easy to add to your diet. Both taste relatively bland, so you can add them to almost anything. You can sprinkle them on yogurts or incorporate them into smoothies, oatmeal, or baked goods. Both can also be used to thicken sauces or replace eggs in many recipes. In terms of the amount eaten, most of the benefits listed above have been observed at 1-2 tablespoons (10-20 grams) of seeds per day. While both types can be consumed whole, there are benefits to consuming them ground up. Whole flaxseeds can pass through your intestines without being absorbed because their outer layers are difficult for your intestines to break down. Eating them ground up can help increase absorption of the nutrients they contain. Chia seeds are often eaten whole. However, studies have shown that the nutrients it contains can also be better absorbed when the seeds are ground (44). Because of their high fat content, both types of seeds should ideally be stored in the fridge or freezer to prevent them from going rancid. For the same reason, make sure you consume them promptly. Summary Both chia and flax seeds are incredibly versatile and easy to add to many dishes. Both should be consumed ground to get the most health benefits.

Is flax seeds the same as chia seeds?

Chia Seeds are tiny, black or white, oval-shaped seeds that are neutral in flavor, whilst flax seeds are flatter and bigger than chia seeds and have a slightly nutty flavor. Despite the difference in taste, both chia and flax seeds are used in different types of food together.

Does the “Internal Shower” Drink Work?

If you’re a health enthusiast, you may have heard of chia seeds and flaxseed and their endless health benefits. Many fitness freaks incorporate these two into their diets, adding them to their smoothies, oatmeal, yogurts, salads, and rice dishes. Some often combine both chia seeds and flaxseed to give themselves a nutritious boost.

Both seeds are packed with nutrients and are exceptionally high in fiber, omega-3 fatty acids, protein and fat. Both chia seeds and flaxseed have a number of health benefits, including better digestion, better blood sugar levels, a healthier heart, and protection against certain types of cancer.

Although both are associated with a variety of health benefits, in this article we conduct an in-depth analysis of chia seeds versus flaxseed. We will discuss the striking differences between them in terms of benefits, nutritional comparison, and consumption.

Chia Seeds vs Flax Seeds: What’s the Difference?

We know that these two seeds are equally nutritious and have become very popular lately, which begs the question: what is the difference between chia seeds and flax seeds?

The main difference lies in how each of the seeds tastes and looks.

Chia seeds are tiny, black or white, oval-shaped seeds that are tasteless, while flaxseeds are flatter and larger than chia seeds and have a slightly nutty flavor. Despite the difference in taste, both chia and flax seeds are used together in different types of foods.

What are chia seeds?

Chia seeds come from the Salvia hispanica, a flowering plant in the mint family native to central and southern parts of Mexico. Chia seeds became popular in the United States in the 1980s after the introduction of chia pets. Also, these seeds are ancient oilseeds used by the Mayans and Aztecs in Mexico and Guatemala.

Nowadays, chia seeds are famous for being an excellent source of omega-3 fatty acids known for several health benefits like lowering blood pressure, slowing down the buildup of plaque in the arteries, reducing the chances of heart attack and stroke and improving eye health and several other benefits.

In addition to fiber, omega-3, chia seeds are rich in fats, calcium, iron, magnesium, zinc and selenium.

What are flaxseeds?

Flaxseed is one of the oldest cultivated plants growing in Europe, Asia and the USA, and its origin dates back to the dawn of civilization. The Latin name for flaxseed is Linum usitatissimum, which means “very useful.” This is to be taken quite literally, as the seed is used for many different purposes. From clothing to the oil and being a top source of lignans for your pet to being a highly nutritious addition to your morning smoothie, flaxseed is an all-purpose seed.

Today it is best known for its various health benefits such as cholesterol management, diabetes management and reducing the risk of heart disease.

Are Chia Seeds Healthier Than Flax Seeds? – facts

Both chia seeds and flaxseed are considered healthy whole foods. They have a similar nutritional profile and are both high in protein, fiber, omega-3 acids, magnesium, zinc and a host of other nutrients. Below is the nutritional chart for one ounce of chia seeds and flaxseed to compare the nutrient amounts in both.

Flaxseed Chia Seed Calories 150 137 Macronutrients Protein 5 grams 4 grams Carbohydrates 8 grams 12 grams Fat 12 grams 9 grams Fiber 8 grams 11 grams Micronutrients Omega 3 Fatty Acids 6400 mg 4900 mg Omega 6 Fatty Acids 1700 mg 1600 mg Manganese 35% 30% Thiamine 31% 11% Magnesium 27% 30% Phosphorus 18% 27% Copper 17% 3% Selenium 10% 22% Iron 9% 12% Zinc 8% 7% Calcium 7% 18% Potassium 7% 1% *Percentages based on a Diet of 2000 calories per day

Both seeds are rich in macronutrients and contain extremely high levels of omega-3 and omega-6 acids. Although flaxseeds slightly have the upper hand in terms of protein and omega-3 acids, and in terms of fiber and fewer calories, chia seeds come out on top.

As micronutrients, flaxseeds contain significantly high amounts of manganese, copper and potassium. All of these nutrients provide protection against stroke, water retention, stronger immune function, iron absorption, and reduce inflammation. In contrast, chia seeds contain a relatively large amount of the bone-strengthening minerals calcium and phosphorus and also a little more iron.

Chia seeds versus flaxseeds: advantages

Both flaxseed and chia seeds are all the rave because of the exponential benefits of consuming them. Due to their similar nutritional portfolio, their benefits are fairly similar, but some specific benefits may differ between the two.

Benefits of Chia Seeds

The benefits of chia seeds are as follows:

Give you a quick nutrient boost as it contains large amounts of minerals, vitamins and nutrients with very few calories

Chia seeds are rich in antioxidants that help fight the production of free radicals that damage cell molecules and contribute to aging and diseases like cancer.

Chia seeds are anti-inflammatory, meaning they help with chronic inflammation.

The high fiber content and high-quality protein in chia seeds can help you lose weight.

Chia seeds help maintain good blood sugar levels and improve insulin sensitivity.

Chia seed consumption lowers the risk of heart disease when combined with other healthy lifestyle practices like exercise.

Chia seeds are rich in important bone nutrients like calcium, magnesium, phosphorus and protein.

Benefits of Flaxseed

The benefits of flaxseed are as follows:

Flaxseeds are also loaded with important nutrients that help improve health

Flaxseeds are high in lignans, which may reduce the risk of cancer

Flaxseeds are high in fiber, which helps prevent constipation and improve digestive health

Flaxseeds help improve cholesterol levels due to their high fiber content

Flaxseed has been shown in studies to help lower blood pressure

Flaxseeds, like chia seeds, contain high-quality protein specifically for people who don’t eat meat.

Flaxseed helps maintain blood sugar levels due to its insoluble fiber content.

How are chia seeds prepared and consumed?

Chia seeds are a versatile ingredient and a delicious addition to many of your everyday foods and drinks. There are so many ways to consume chia seeds. Some of these possibilities include:

You can sprinkle a few teaspoons of chia seeds into your cereal, soup, stew, or salad.

You can also use them as a topping for yogurt or oatmeal, or add them to your batters like muffin or pancake batter, and even your bread batter

You can also stir them into your salad dressings, marinades, spreads and sauces

You can also make chia gel by mixing ¼ cup chia seeds with 1 cup water and adding it to your smoothies, puddings, and soups.

How is flaxseed prepared and consumed?

There has been quite a bit of discussion about how to consume flaxseed. Should we eat them ground or whole? People are often confused about how to eat these nutty seeds. Here are some ways you can prepare and consume flaxseed:

Ground flaxseeds can be blended into a smoothie or shake.

Flaxseeds can also be used in baking. You can add flaxseed powder to your cookies, muffins, pancakes, and quick bread batters.

You can use flaxseed oil in salads by sprinkling some on roasted vegetables, and you can even mix the oil with some herbs and spices and add them to some crackers or chips.

If you’re making your own granola bars, you can add some ground flaxseed to the mix to give it a more nutrient-dense boost.

Weight control with flaxseed and chia seeds

According to some research, the bacteria in a person’s body interact with a mix of compounds found in plant-based foods, which can contribute to good health and weight management. Flaxseed contains some of these compounds, including lignans, antioxidants, fiber, isoflavones, and omega-3 fatty acids. Flaxseed is high in soluble and insoluble fiber, and studies have shown that high fiber intake can prevent obesity.

Chia seeds are also high in fiber and protein, which help curb hunger and keep a person full. Also, chia seeds are low in calories, making them a highly nutritious, low-calorie food. According to a study, chia flour helps lower cholesterol levels.

Conclusion

Weight management is an important issue for most Americans. According to the National Health and Nutrition Examination Survey, 39.6 percent of US adults suffer from obesity. Many things can contribute to health. A proper diet, which may include the above seeds and exercise. However, you may need some weight management guidance.

Visit Manhattan Medical Arts and take control of your health and weight with the help of our experienced family physicians.

How can I eat chia seeds?

Ways to Eat Chia Seeds
  1. Smoothies. A popular way to use chia seeds is in smoothies. …
  2. Salad Dressings. Chia seeds blend well with salad dressing ingredients such as olive oil, vinegars, honey, and lemon juice. …
  3. Baked Goods. …
  4. Granola, Protein Bars, or Energy Bars. …
  5. Chia Drinks. …
  6. Popsicles. …
  7. Breadcrumbs. …
  8. Jam.

Does the “Internal Shower” Drink Work?

The tiny, nutrient-dense “superseeds” are now a staple in many health-conscious homes. Thanks to their small size, mild flavor, and versatility, chia seeds are easy to incorporate into your diet.

The popularity of chia seeds (Salvia hispanica) in the western diet has skyrocketed in recent years.

We include products that we believe will be useful to our readers. If you make a purchase through links on this site, we may receive a small commission. Here is our process.

according to dr According to Andrew Weil on his website, chia seeds have more omega-3 fatty acids than flaxseeds. Omega-3 fatty acids can reduce the risk of coronary artery disease and improve cholesterol levels. Unlike flaxseeds, chia seeds are high in antioxidants and have a longer shelf life.

Chia seeds can help control blood sugar. A randomized controlled trial published in Diabetes Care found that adding chia seeds to standard type 2 diabetes treatments improves cardiovascular disease risk and helps maintain good glucose and lipid control.

According to the American Society for Nutrition, chia seeds provide insoluble fiber, which helps keep you fuller longer and bulks up stools to help prevent constipation. They also provide healthy fats, protein and cell-protecting antioxidants. Chia seeds are a good source of minerals, such as:

Chia seeds have a bland flavor and will take on the flavor of any food or drink to which they are added. When added to liquid, they bulk up to many times their size, forming a gelatinous shell that’s easy to swallow and digest.

You can add chia seeds directly to products that contain liquid, like juice or yogurt. Eating with Purpose suggests making chia gel. You can make chia gel by stirring 1/3 cup of chia seeds into 2 cups of warm water and allowing the mixture to thicken. The longer the gel sits, the thicker it becomes. Chia seeds can also be ground.

Don’t be afraid to eat chia seeds because you’ve never prepared them before. It’s easy to take advantage of its health benefits throughout the day.

1. Smoothies

A popular way to use chia seeds is in smoothies. A tablespoon or less of fresh seeds or chia gel is all you need to add texture and nutrition to your fruit and veggie smoothies.

This decadent Chocolate Almond Chia Seed Smoothie is surprisingly healthy. Almonds give it a hit of protein, and Medjool dates and bananas add a healthy dose of potassium. Try dark cocoa powder for added richness.

Check out the recipe.

2. Salad dressings

Chia seeds mix well with salad dressing ingredients like olive oil, vinegar, honey, and lemon juice. Add about a tablespoon of seeds to almost any salad dressing recipe. The more seeds you add, the thicker the dressing will be.

Avoid the artificial ingredients found in many salad dressings by making this chia seed vinaigrette. It combines chia seeds with honey, Dijon mustard and apple cider vinegar.

Check out the recipe.

3. Pudding

You might find chia pudding on menus at organic cafes and health food stores, but it’s easy to make your own versions at home. Chia pudding has a consistency similar to tapioca. It’s simple enough to make for breakfast, but elegant enough to serve as dessert at your next dinner party.

All you need to make vanilla bean chia pudding is almond milk, chia seeds, and vanilla beans. Top off this versatile dish with a sprinkling of cinnamon, chocolate shavings, lemon zest or a drizzle of maple syrup. You can also layer the pudding with fresh fruit to create a delicious parfait.

Check out the recipe.

4. Baked Goods

If you’re not a fan of the gelatinous texture of chia seeds, try adding them to baked goods. Chia gel helps keep baked goods moist and can be used in place of eggs or as a thickening agent. You can also sprinkle chia seeds on muffins or quick breads before baking. In a recipe, substitute 1 tablespoon of chia seeds mixed with 3 tablespoons of water for a whole egg.

Banana Chia Breakfast Muffins are made with oatmeal, Greek yogurt, chia seeds, maple syrup, bananas, and dates. Try them for a portable breakfast or after-school snack for your kids.

Check out the recipe.

5. Granola, protein bar or energy bar

Chia seeds give homemade muesli, energy or protein bars a fiber boost. Try making chia seed energy bars with dates, coconut oil, chia seeds, vanilla, and any additions like dark chocolate, coconut, and dried fruit.

Check out the recipe.

6. Chia drinks

Expensive chia drinks are all the rage in health food stores and juice bars. Save money and make your own by adding 2 to 3 tablespoons of chia seeds to 2 cups of water or coconut water and 1 cup of fruit juice or pureed fresh fruit. Allow the mixture to stand until thick and stir before drinking.

Chia fresca, also known as “Mexican lemonade,” is a refreshing way to use chia seeds. This natural energy drink consists of water or coconut water, lemon or lime juice, chia seeds and sweetener. Add a few sprigs of mint for extra flavor.

Check out the recipe.

7. Popsicles

If you’re looking for a way to smuggle nutrients to picky eaters, add chia seeds to homemade popsicles. Most store-bought popsicles are loaded with sugar, artificial colors, and artificial flavors, so it’s healthier to make your own.

Grab your ice cube molds and make blueberry chia popsicles with almond milk, chia seeds, avocado, and frozen blueberries. Your children will never suspect that they are eating healthy!

Check out the recipe.

8. Breadcrumbs

Chia seeds are a great low-carb substitute in recipes that use breadcrumbs as a binder. You will usually need to use less chia than breadcrumbs. 1 to 2 tablespoons is enough for most recipes.

This healthy grain-free meatloaf recipe includes ground beef (or ground turkey or ground chicken), chia seeds, onion, Worcestershire and chopped veggies.

Check out the recipe.

9. Jam

Chia seeds and jam might seem like an odd combination, but the seeds act as a natural gel thickener. Chia seed jam is thinner than regular jam, but is easy to spread on toast and muffins, or drizzle over yogurt, hot cereal, and ice cream.

To make an easy chia seed jam, add 2 tablespoons of chia seeds to about 2 cups of pureed fresh fruit. Add sweetener like honey or agave if you like and let the mixture sit for at least 10 minutes. Once set, the mixture will take on a jam-like consistency.

For a thicker jam, cook the fruit puree and sweetener over low-medium heat for about five minutes before adding the chia seeds. This Strawberry Chia Jam recipe contains only strawberries, chia seeds, water and natural sweetener.

Check out the recipe.

Growing Chia Seeds On Head Planter – Time Lapse – Chia Pet

Growing Chia Seeds On Head Planter – Time Lapse – Chia Pet
Growing Chia Seeds On Head Planter – Time Lapse – Chia Pet


See some more details on the topic chi chi chi chia seeds here:

Chi-chi-chia! Are chia seeds a fad or a true health food?

Chia contains both soluble and insoluble fiber- making them a great a for maintaining a healthy cholesterol level and digestive tract. · Chia seeds contain 3 …

+ View Here

Source: wellbalancednutrition.com

Date Published: 8/30/2022

View: 8874

8 Health Benefits of Chi-Chi-Chia!: Blood Sugar, Belly Fat …

8 Health Benefits of Chi-Chi-Chia!: Blood Sugar, Belly Fat & More. · 1. Balances and stabilizes your blood sugar · 2. Improves insulin sensitivity and lower …

+ View More Here

Source: www.joyoushealth.com

Date Published: 5/4/2022

View: 2811

Easily Confused Words: Chai vs. Chia

Chai and chia are easily confused words.

Most word processing software’s spell checker would not detect an error in these two words. The spell checker looks for words that aren’t in the dictionary and words that are similar to words in the dictionary but may be misspelled. The spell checker isn’t perfect. It doesn’t know and can’t guess what word you wanted or what word you meant, it can only judge the words on the page. If you used words that are all spelled correctly, you still get a pass.

Autocorrect suggests words that start with the same letters. It suggests which word you might want to save, but often its suggestions are pretty misplaced. They don’t help you, but they make you laugh.

Chai (“ch-eye”; rhymes with guy, fly, why) is a proper noun. It is the name of a tea that is very popular in India and contains aromatic spices: cinnamon, cardamom, cloves and ginger.

Chia (“chee-uh”; rhymes with Mia, Kia) has multiple meanings.

It means a plant whose seeds are used as a source of protein, fiber, and beneficial fatty acids in smoothies and other healthy foods.

As a proper noun, it means a US company that makes novelty pop-culture chia plant pots. The chia plant they grow resembles hair, fur, or some other characteristic. Originating in the 1970s, they became a pop culture fad in the 1980s.

The following story uses both words correctly:

Chiko was sipping chai tea on a cold, rainy morning. As she pulled out yogurt and other items for breakfast, she found she was out of chia seeds and granola.

“Damn!” she said to herself. “I really didn’t want to go out in this weather. What else is in the pantry?”

Health Benefits of Chia Seeds

Chia seeds (Salvia hispanica), also known as salba chia or Mexican chia, are the edible seeds of a flowering plant of the mint family. Native to Mexico and Guatemala, the seeds have a long history. They were an important crop in ancient Aztec and Mesoamerican cultures. The seeds had medicinal uses and formed an important part of people’s diets. Today, chia is grown commercially in many countries, including Mexico, Guatemala, Peru, Argentina, Australia, and the United States. The seeds are widely recognized as a nutrient-dense addition to a healthy diet.

Health Benefits Chia seeds are an excellent source of vitamins, minerals and powerful antioxidants. Some of these antioxidants are: Caffeic acid

chlorogenic acid

fighter oil

Quercetin These nutrients help provide many significant health benefits. Reduced Free Radicals Antioxidants in chia seeds can help fight free radicals in your body. Free radicals cause oxidative stress and cell damage. Eating foods rich in antioxidants can help reduce your risk of developing many health problems related to free radicals, including heart disease, cognitive decline, and certain types of cancer.

Better Heart Health Chia seeds contain quercetin, an antioxidant that may reduce your risk of developing various health conditions, including heart disease. The seeds are also high in fiber, which can help lower high blood pressure, thereby reducing your risk of heart disease. Improved Blood Sugar Levels Chia seeds are high in fiber. Studies show that fiber may help reduce insulin resistance and improve blood sugar levels, reducing the risk of metabolic syndrome and type 2 diabetes. Research has also found that bread containing chia seeds elicits a lower blood sugar response than regular bread, which helps prevent high blood sugar levels. Reduced Inflammation Chronic inflammation can lead to health problems like heart disease and cancer. Caffeic acid, an antioxidant found in chia seeds, may help fight inflammation in the body. Regular consumption of chia seeds can also help reduce inflammatory markers that often indicate the presence of an inflammatory condition. Healthier Weight Management A 1-ounce serving of chia seeds provides 39% of your recommended daily allowance of fiber. The soluble fiber in the seeds absorbs water, causing them to expand in the stomach and increasing feelings of fullness when consumed. By making you feel full even though you’re eating less, chia seeds can help you maintain a healthy weight.

Does the “Internal Shower” Drink Work?

Chia seeds aren’t just for quirky indoor gardening anymore! First, chia seed water has garnered a lot of attention on social media for allegedly helping you lose weight. Now it’s making the rounds again, but for a different reason.

Advertising Policy The Cleveland Clinic is a non-profit, academic medical center. Advertising on our website supports our mission. We do not endorse any non-Cleveland Clinic product or service. politics

Nicknamed the “internal douche,” this simple drink is said to relieve constipation and help with pooping. So does chia seed water live up to these claims?

Registered Dietitian Beth Czerwony, RD, asks if this is a safe trend to try if you’re looking to get your gut pumping — and what you can do instead if consuming a cup of gummy bears just doesn’t appeal to you.

What is TikTok’s “internal shower drink”?

Chia seed water is an easy DIY preparation that you can make in less time than it takes to brew a pot of coffee. Simply measure out a tablespoon or two of chia seeds and stir them into an 8- to 10-ounce glass of water. Then leave the mixture on for a few minutes.

As they soak up the water, each tiny seed develops a kind of clear, viscous covering. In fact, chia seeds can absorb up to 12 times their weight when wet!

“When chia seeds absorb water, they take on a gel-like consistency,” explains Czerwony. “They add volume and weight to the chair, which softens it and helps it pass.”

Health Benefits of Chia Seeds

Chia seeds are super healthy – so healthy, in fact, that they’re considered a superfood.

“Research is still in its early stages, but its potential digestive benefits include improving gut tissue health, promoting the growth of beneficial gut bacteria (flora), altering the absorption of some dietary components, and relieving constipation,” says Czerwony. Beneficial gut bacteria and other microbes in chia seeds play important roles in digestion and overall health.

Here are a few more things you should know about chia seeds:

They’re full of fiber. A single ounce of these tiny little seeds contains 11 grams of fiber, which is vital for gut health. (More on that in a moment.)

A single ounce of these tiny little seeds contains 11 grams of fiber, which is vital for gut health. (More on that in a moment.) They’re high in antioxidants. Antioxidants protect your body from free radicals, unstable molecules that can bind to your cells and cause damage.

Antioxidants protect your body from free radicals, unstable molecules that can bind to your cells and cause damage. They’re packed with protein. One ounce of chia seeds contains nearly 5 grams of protein, which is crucial for keeping your muscles, skin, and bones healthy.

And the chia seed hits keep coming! They also boast vitamins and minerals such as phosphorus, magnesium, iron and zinc.

Does the internal shower drink work?

All of that fiber in chia seeds is mostly insoluble fiber that doesn’t dissolve in liquids. Instead, it absorbs liquids and helps produce bulky, soft stools. So yes, chia seeds have the right kind of fiber to loosen up your poop and give you some relief from constipation.

“Chia seeds have not been studied for constipation,” Czerwony notes, “but due to their fiber content, they are believed to have a laxative effect.”

Here’s the thing. Too much fiber can also cause abdominal discomfort, including:

Stomach pain.

gas.

Constipation.

Cramps.

Diarrhea.

Gas.

That’s right, excess fiber consumption is associated with both hard and loose poop depending on your drinking habits and individual gastrointestinal (GI) system.

When you eat lots of insoluble fiber but not enough water, that fiber — which is looking for fluid to absorb it — can ultimately dehydrate your gastrointestinal tract and cause constipation. It’s always important to stay hydrated, but when you’re intentionally consuming extra fiber, including chia seed water, it’s especially important.

“Chia draws liquids into a gel-like substance,” explains Czerwony. “If there isn’t enough liquid to draw, it creates a thicker viscosity that can make it more difficult to move through the gastrointestinal tract.”

On the other hand, if you have inflammatory bowel disease (including Crohn’s disease or ulcerative colitis), eating too much fiber can seriously aggravate an existing flare-up by causing diarrhea and cramping. Low-fiber diets are typically recommended for people with IBD who are experiencing flare-ups — so if you are, definitely don’t opt ​​for chia seed water.

Other good sources of fiber

If you’re struggling with constipation and want to go the chia seed water route, it’s probably fine, says Czerwony. You can also simply sprinkle chia seeds over your yoghurt or add them to a smoothie.

And there are other ways to get fiber too. Other high-fiber foods can do the same job.

“Any form of fruit, vegetable, and whole grain helps with constipation,” says Czerwony. “Research shows that eating a good variety helps feed the gut microbiome. And feeding the good bacteria through a diverse microbiome will also help with digestion.”

Fruits and veggies: “Fruits and veggies have both fiber and liquid, which not only softens stool but also aids in gut motility,” she explains. Artichoke hearts, avocado, berries, Brussels sprouts, pears and plums are particularly high in fiber.

“Fruit and vegetables have both fiber and fluid, which not only softens stool but also aids in gut motility,” she explains. Artichoke hearts, avocado, berries, Brussels sprouts, pears and plums are particularly high in fiber. Whole Grains: Choose whole grains with at least 3 grams of fiber per serving. Barley, oatmeal, quinoa, whole wheat bread, and whole wheat pasta are good tips.

Choose whole grains with 3 grams or more of fiber per serving. Barley, oatmeal, quinoa, whole wheat bread, and whole wheat pasta are good tips. Fermented Foods: Pre- and probiotic fermented foods like kimchee, sauerkraut, kefir, miso, and kombucha have been shown to have benefits that go well beyond gut health.

However, it’s important to realize that adding too much fiber too quickly can cause unwanted problems like gas, gas, bloating, cramps, and even diarrhea. So start slowly incorporating it into your diet.

“And remember, if you’re eating fiber, make sure you’re also drinking enough water,” Czerwony reiterates, “because what you definitely don’t want to do is make your constipation worse.”

Related searches to chi chi chi chia seeds

Information related to the topic chi chi chi chia seeds

Here are the search results of the thread chi chi chi chia seeds from Bing. You can read more if you want.


You have just come across an article on the topic chi chi chi chia seeds. If you found this article useful, please share it. Thank you very much.

Leave a Comment