Chia seeds have been known as a superfood for several years. Small, but oh, a lot of people would say now.
Chia has become a faithful companion for healthy breakfasts in recent years – the dark seed is not only very healthy but can also help you lose weight , stabilizes blood sugar , ensures a longer feeling of satiety and also provides you with high-quality protein !
Since 2013 , chia seeds have also been marketed in Europe . It is a superfood , with a high content of phytochemicals , vitamins and trace elements .
Today, chia seeds have a very high priority in the food industry due to their health-promoting properties . In today's blog post, we'll tell you exactly how they manage to do this.
Nutritional values and effects of chia seeds
The nutritional values of chia seeds are as follows: per 100 g they contain 5 g of carbohydrates, 21 g of protein, and 24 g of unsaturated fatty acids. The high proportion of proteins makes them extremely attractive for muscle building, as well as the long-lasting feeling of fullness for nutrition-conscious people.
5 Reasons Why Chia Seeds Are Small Weight Loss Helpers
So chia seeds are considered a real superfood. Especially with a healthy breakfast, you should make sure that you eat the right foods and ingredients. Chia seeds will help you with that! Why, we explain in the reasons below.
1. Chia seeds keep you full for a long time
The seeds have the excellent property of swelling many times their size . You should let them soak for at least 10-30 minutes. With just a few grams, you can make a large portion.
Chia seeds quickly have a satiating effect when you mix them with smoothies or other foods. Since they can increase in volume by 9 to 12 times when soaked, the seeds serve as an ideal water reservoir and provide the body with an extra portion of fluid.
If you use the seeds as a topping, you should bear in mind that they can swell even further in the stomach. This ensures a particularly long-lasting feeling of satiety. But be careful not to eat too many dry seeds.
2. The perfect topping: low-calorie chia seeds
Toppings are probably the tastiest and funniest thing to eat at breakfast! Fortunately, there are no limits when it comes to topping your breakfast. Let your imagination run wild and take fresh fruit, berries, or seeds. Chia seeds are the perfect topping for your healthy breakfast.
Whether with porridge or overnight oats, the healthy seeds make a wonderful addition to any breakfast. Chia seeds are full of healthy ingredients, proteins, and are very low in calories ! As already mentioned, they keep you full for a long time and stimulate your digestion. For the perfect overnight oats with chia seeds, we have a great recipe for you:
Delicious Recipe: Overnight Oats with Chia Seeds
Ingredients
- 4 tbsp oatmeal (approx. 45g)
- 80 ml water, milk or a plant-based alternative
- 1 tbsp. yoghurt
- 1 tbsp chia seeds (equivalent to about 15 g of chia seeds)
- Honey, agave syrup, or maple syrup for sweetening
- Fruits, nuts, and seeds of your choice (as a topping)
Preparation
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Water, milk, or a vegetable alternative comes together with the oatmeal and the chia seeds in a glass and is stirred well.
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Our insider tip: Add a tablespoon of yogurt.
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For sweetening, we recommend honey, agave syrup, or maple syrup.
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The mixture is put in the fridge overnight or for at least 2 hours.
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Then stir well, decorate with fruit, nuts, or seeds, and enjoy.
Nutritional values
3. Chia seeds stimulate your digestion
Chia seeds promote healthy digestion. With their 35 g of fibre per 100 g, they are among the most fibre-rich foods.
Their fiber content is similar to that of flaxseed, twice as high as that of peas, and even a good three times higher than that of whole grain oatmeal.
Fiber stimulates gastrointestinal activity and promotes digestion due to its intestinal cleansing function. This also protects against diverticulitis.
Since people can only digest fiber slowly, they also ensure a long-lasting feeling of fullness. However, more than 30-35 g of fiber per day is not recommended, as this can lead to unpleasant flatulence.
Especially for those affected by celiac disease, the seeds are a high-quality source of protein compared to other cereals because they are naturally gluten-free.
4. Essential fatty acids help you lose weight naturally
Chia seeds have a high content of omega-3 fatty acids , as you can also find in fish, microalgae, or vegetable oils. Because the body is better able to absorb the nutrients from oil , chia oil is also produced.
The recommended daily amount is 2 g of the oil. It has a supportive effect in the prevention of cardiovascular diseases. In addition, omega-3 fatty acids also have an anti-inflammatory effect.
5. Achieving customer success with the right ingredients
Chia seeds are filled with valuable ingredients. They should not be missing from your healthy breakfast. They contain a lot of protein and are rich in antioxidants. In addition, the consumption of chia seeds has a positive effect on your blood sugar level and can prevent diseases.
Antioxidants protect your cells from external influences – that's why they are considered the real cell boosters. Due to the many different antioxidants in chia seeds, they are particularly beneficial for your immune system.
If you already take care of the right ingredients at breakfast, you will lose weight automatically! Because if you eat a balanced and healthy diet, you can't go wrong. At least that's our motto 😉
The BMI – what is your ideal weight?
When it comes to your ideal weight, BMI can help you give a metric. BMI , or body mass index , is a metric that calculates a person 's weight in relation to their height. By means of a simple equation, it shows whether someone is considered overweight, underweight, or normal weight.
Gender and age are often included in the interpretation of the calculated BMI . For example, the lower and upper limits of normal weight are often higher in men than in women, because they generally have slightly more muscle mass.
With a BMI between 18.5 and 25 , you are officially considered to be of normal weight . If the value is lower, it is called underweight, but if it is higher, it is called overweight. Individuals with a BMI over 30 are classified as obese according to varying degrees of severity.
