<Benefits of Chia Seeds> Lower blood sugar and lose weight

Chia seeds are small seeds extracted from plants in the mint family, appearing in brown, black, or white colors. Rich in various nutrients, they are gaining recognition as a health food, and recently, the international journal 'Frontiers in Plant Science' identified them as a superfood capable of addressing climate change and food shortages. Let's explore the nutritional benefits of chia seeds.

Two tablespoons (28g) of chia seeds contain ▲11g of fiber, ▲4g of protein, and ▲5g of omega-3 fatty acids. They are also rich in calcium, magnesium, manganese, and other nutrients that improve bone and muscle function and promote heart health. Additionally, they contain many antioxidant components such as chlorogenic acid, caffeic acid, and quercetin, which help prevent aging and protect normal cells from reactive oxygen species.

Gastrointestinal health

Chia seeds are rich in fiber, which helps prevent constipation and promotes regular bowel movements, thereby improving digestive health. The soluble fiber in chia seeds acts as a prebiotic, serving as food for probiotics and supporting the growth of beneficial bacteria in the gut.

Weight loss=

Chia seeds help maintain a feeling of fullness for a long time, reducing overall calorie intake and aiding in weight management. Additionally, chia seeds have the property of absorbing liquids, causing them to swell in the stomach and provide a sense of fullness with a small amount.

▲Blood sugar improvement=

The fiber inside chia seeds slows the absorption of sugar into the bloodstream, helping with blood sugar management. In fact, research showing that chia seeds reduce the risk of developing diabetes was published in the international journal 'DiabetesCare,' published by the American Diabetes Association.

Chia seeds are great as a topping for various foods such as salads, smoothies, and yogurt. Adding three spoonfuls of chia seeds can enhance the nutritional content without altering the flavor of the dish. Sprinkling one spoonful of chia seeds on whole grain toast topped with avocado or eggs adds a nutty taste and extra nutrition. However, it is advisable to gradually increase the intake of chia seeds. Since chia seeds are high in fiber, consuming large amounts at once can cause bloating or gas. It is recommended to start with one teaspoon per day and gradually increase the amount.