There are many ways to use chia seeds to help people enjoy its full flavor and absorb essential nutrients. One of the simplest ways to enjoy chia seeds is to make a chia seed drink. Just mix 2 cups of liquid (water, juice, etc.) with 2 tablespoons of chia seeds. Leave the mixture for 10 minutes to let the chia seeds expand and then enjoy. However, how do you eat chia seeds? Or can they be mixed with yogurt or oatmeal? In this article, we will provide useful information to help you understand how to prepare chia seeds with yogurt and oatmeal to increase the delicious taste and essential nutrients.
According to the American Dietetic Association, chia seeds provide a variety of nutrients. They 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 25 grams of chia seeds contains about 9 grams of fiber while the recommended amount of fiber for each person to use daily 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, a complete protein, containing all 9 essential amino acids that the body cannot produce. The combination of fat, protein and fiber in. Chia seeds are digested quite slowly, providing slow and prolonged release of energy to keep blood sugar levels stable. 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 also help control blood sugar levels, a randomized controlled trial published in the journal Diabetes Care Det determined that adding chia seeds to type 2 diabetes treatments helps improve the risk of cardiovascular and metabolic diseases and helps maintain good control of blood sugar and lipids.
Chia seeds have a mild flavor and do not overpower the taste of main dishes or beverages. Therefore, experts recommend that people incorporate chia seeds into both their main meals and snacks. Below are some ways to prepare chia seeds for a nutritious and well-rounded diet.
1. Eat chia seeds soaked in hot water
This is the fastest and simplest way to use chia seeds. When chia seeds are added to liquid, their size will increase many times and form a viscous coating 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 you leave it, the thicker the gel will be, making it easier to use and digest. In addition, people often soak chia seeds in water or milk, leave it out for about 15-20 minutes or put it in the refrigerator for at least 2 hours or overnight so that the chia seeds absorb the liquid to form a gel similar to tapioca starch in texture. Chia seeds can be stored for up to a week and used in various dishes such as smoothies and soups to boost nutritional value. In addition, if you want to add more flavor, you can combine spices such as cinnamon, ginger or a little honey.
Famous trainer Valerie Waters starts her day with a chia seed drink before breakfast and before working out. She simply mixes chia seeds with water and drinks it as a supplement whenever she's thirsty.
2. Can chia seeds be eaten raw?
In a case study, a man experienced severe dysphagia after eating 1 spoon of raw chia seeds. Chia seeds are widely advertised for their weight loss effects as they expand many times their original size when in water and give a feeling of fullness for a longer time. However, if you use a quantity of dry chia seeds and eat them raw, then drink water, it will definitely not bring a comfortable experience because in fact, chia seeds are digested before they have time to come into contact with water in the stomach and expand.
3. Chia seeds eaten with smoothies or yogurt
If you feel sluggish and bloated, you should use a cup of chia seed smoothie or chia seed yogurt to bring a new source of energy, helping to work easily. Chia seeds are mostly used in smoothies. A spoon or a little chia seed gel is all that is needed to add to a fruit or vegetable smoothie,... to provide more nutrients for the body. Berry smoothies have antioxidant effects, contain a lot of fiber and vitamin C,... help the body receive full nutrients from a variety of food. To increase the rich taste of the smoothie, you can add chocolate, cocoa powder or almonds,...
If your body is looking for a quick amount of omega-3 in your light meals, chia seed yogurt is a wise choice. Making chia seed yogurt is very simple. If you already have chia seed gel, just mix it with yogurt and enjoy. For raw chia seeds, you can soak chia seeds in warm water first and then use or sprinkle a spoonful of chia seeds directly into yogurt, wait 15-20 minutes for the chia seeds to expand and then eat. You can also mix with many other fruits such as watermelon, strawberry, mango,... to make the dish more attractive.
4. Chia seeds and oats
There are many recipes to create a chia seed product combined with oats such as cooking chia seed and oatmeal porridge, chia seed and oatmeal yogurt, chia seed and oatmeal milk, etc. Chia seed and oatmeal porridge as well as dishes such as soup, chia seed and oatmeal cereal, etc. all bring a lot of benefits to health. To make this dish, you need to use 1 spoon of chia seeds and 3 spoons of oatmeal, add 500 milliliters of water, then pour all the ingredients into the pot and simmer until boiling, remember to stir constantly during the cooking process so that the porridge does not burn or scorch. After the porridge is cooked, take it out to use. Note that you should not add other spices to the porridge as they may reduce the flavor and effect of the porridge.
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