How to eat chia seeds? Can mix with yogurt, oats?

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There are many ways to prepare chia seeds to help eaters fully enjoy the flavor and nutrients they need. One of the simplest ways to enjoy chia seeds is to make a beverage from them. Just mix 2 cups of liquid (water, juice, etc.) with 2 tablespoons of chia seeds. Let the mixture sit for 10 minutes for the chia seeds to expand and enjoy. However, how to eat chia seeds? Or can it be mixed with yogurt, oats? In this article, we will provide useful information for you to better understand how to eat and prepare chia seeds with yogurt, oats to enhance their taste and essential nutrients.

According to the American Dietetic Association, chia seeds provide many nutrients, chia seeds contain a number of important nutrients for the body such as fiber, omega-3 fatty acids, protein, calcium, phosphorus, zinc, ... Chia seeds are rich in fiber, 1 portion of 25g of chia seeds contains up to about 9 grams of fiber while the recommended amount of fiber per person per day is 30 grams. Omega-3 fatty acids are known for their anti-inflammatory effects as well as promoting brain and heart health. The amount of protein in chia seeds is also relatively high, which is a complete protein, containing all 9 essential amino acids that the body cannot make. The combination of fat, protein, and fiber in chia seeds is digested relatively slowly, providing slow-release and prolonged energy to keep blood sugar levels steady. Chia seeds are rich in minerals such as calcium and magnesium, trace elements such as manganese, which help create good enzymes for the body. In addition, chia seeds help control blood sugar, a randomized controlled trial published in the journal Diabetes Care Det determined that adding chia seeds to treatments for type 2 diabetes. 2 improves the risk of metabolic cardiovascular disease and helps maintain good control of sugar and lipid levels.
Chia seeds have a mild flavor and do not affect the taste of main dishes or any beverages. So experts encourage people to use chia seeds in main and side meals, here are some ways to prepare chia seeds to bring enough nutrients for a healthy meal.

1. Eat chia seeds soaked in hot water

It's the fastest, simplest way to use chia seeds. When chia seeds are added to liquid, their size will be increased many times and form a paste that is easy to swallow and digest. With 1-2 tablespoons of chia seeds stir into 2 cups of warm water and let the mixture thicken, the longer the gel thickens, the easier it is to use and digest. In addition, it is common to soak chia seeds in water or milk, leave them out for about 15-20 minutes or refrigerate for at least 2 hours or overnight to allow the chia seeds to absorb the liquid to form a gel that resembles tapioca in texture. . Chia seeds can be preserved for a week, used in many dishes such as smoothies, soups, ... to increase nutritional value, besides, if you want to increase flavor, you can combine more ingredients. spices like cinnamon, ginger or a little honey.

Celebrity trainer Valerie Waters starts her day with a pre-breakfast, pre-workout chia seed drink, simply using these chia seeds in combination with water as an extra drink. whenever thirsty.

2. Can chia seeds be eaten raw?

In a patient case study, a man experienced severe dysphagia after eating 1 tablespoon of raw chia seeds. Because chia seeds are advertised a lot for weight loss because they expand to many times their original size when in water and provide a feeling of fullness for longer. However, if you use an amount of dried chia seeds and eat them raw, then drink water, it will certainly not bring a comfortable experience because in fact, chia seeds do not have time to come into contact with water in the stomach to When it hatched, it was digested.

3. Chia seeds eat with smoothies or yogurt

If you feel sluggish and bloated, at this time everyone should use a good cup of chia seeds or chia seed yogurt to bring in new energy and help get the job done easily. Chia seeds are used in the most smoothies, a spoonful or a little bit of chia seed gel is all it takes to add to a fruit or veggie smoothie... body. These berry smoothies have antioxidant effects, contain a lot of fiber and vitamin C, ... help the body get a full range of nutrients from a variety of foods. To add a richer taste to the smoothie, you can use more types of chocolate, cocoa powder or almonds,...
If your body is looking for a quick dose of omega-3 in the light half of your smoothie. For me, chia seed yogurt is a wise choice. To make chia seed yogurt is very simple, if you already have chia seed gel, just mix chia seed gel and yogurt and use it. For raw chia seeds, you can soak chia seeds with warm water first and then use them or sprinkle a spoonful of chia seeds directly into yogurt, wait 15-20 minutes for the chia seeds to bloom and then use. Can be used with many other fruits such as watermelon, strawberry, mango, ... to make the dish more attractive.

4. Oatmeal Chia Seeds

There are many recipes to create a chia seed product combined with oats such as cooking chia and oat porridge, chia and oat yogurt, chia and oat milk,... Chia seed porridge and Oats as well as dishes such as soups, cereals, chia seeds, oats, ... all bring health benefits. To make this dish, use 1 teaspoon of chia seeds and 3 tablespoons of oats, add 500ml of water, then pour all the ingredients into a pot and simmer until boiling, be careful to stir during the cooking process. so that the porridge does not burn or burn. After the porridge is cooked, it is used. Note that you should not add many other spices to the porridge, it will reduce the taste and effect of the porridge.
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Reference sources: healthline.com, popsugar.com