A study showed why you should never be plainly soaking chia seeds like this. Yet, practically everyone is making this critical mistake. In this article, we’re going to reveal the surprising truth and show you the right way to eat chia seeds.
The following article is based on a transcript of a video called “STOP Soaking your Chia Seeds Like This: Do THIS instead.” Watch the complete video to access any visual materials.
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Safe sources of omega 3 and chia seeds omega 3 content
As concerns grow about fish farming and pollutants, more and more individuals are turning to plant sources of essential fatty acids like omega-3, such as flaxseed, chia seed, walnuts, and algae. These plant sources are also rich in dietary fiber, minerals, polyphenols, and other beneficial components that contribute to our overall health.
4 x More omega-3 than the average intake
Native to southern Mexico and northern Guatemala, chia seeds have omega 3, and a lot of it. They pack nearly four times the amount of ALA, one type of omega-3 fatty acid, per 25 gram serving compared to the average intake. Numerous studies have highlighted the potential health benefits of a higher-than-normal ALA intake, including a decreased risk of diabetes, bone fracture, and depression.
8 x The average does not increase blood levels of omega-3?
In the following study, they had the women not just eat 25 grams of chia seeds but a staggering 50 grams. That’s 8.8 grams of ALA! They soaked the chia seeds as commonly recommended. But what happened to their ALA levels in the blood? Virtually nothing! Not significantly anyway.
Unexpected results of not soaking chia seeds
So here is where it gets fascinating: another group consumed only half the amount of chia seeds but approached it differently. And the results were nothing short of extraordinary! Their ALA levels skyrocketed by a remarkable 58%, surpassing the previous study’s findings by large margin. Not only that, EPA, another essential fatty acid, also saw a significant increase of 39%. But what made the difference? They ground the chia seeds before consumption.
This does not mean you should NOT soak your chia seeds anymore. However, next time you soak your chia seeds for your overnight oats or favorite drink, be sure to grind them first. At least partially in order to get the ground chia seeds benefits. Alternatively, you could also soak them overnight, whole, and then let them have a quick spin in your blender in the morning.
Are chia seeds good for you still if you don’t grind them?
As mentioned earlier, chia seeds contain various other health compounds. For example, the fiber content of chia seeds is amazing. The reason why they absorb so much water is precisely because of the fiber they contain. Most of the fiber is soluble fiber.
Research has shown that dietary fibers, particularly solubable fiber, can have a positive impact on the gut microbiota and can be converted into helpful substances, primarily short-chain fatty acids (SCFAs). This brings various benefits to human health, including lowering the likelihood of gastrointestinal conditions like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), diverticular disease, constipation, and colorectal cancer.
Chia seeds healthy recipes
The nutritional benefits of chia seeds make it a worthwhile addition to your healthy diet. A chia seeds pudding recipe is incredibly fast and easy to make.
Below you’ll find a link to some great recipes.
Before you check that out, be sure not to miss out and sign up for Brownable’s free breakfast and brunch plant based course. There’s also a nutritious chia seeds pudding included in their recipes!
I like the recipe from This Healthy Kitchen: a super easy basic recipe with lots of practical variation tips without having to read through a bunch of extra recipes.