Super Food To The Rescue: Chia
- ciaralitchfield
- May 20, 2015
- 3 min read
(http://purbodynutrition.com/coconut-mango-chia-pudding/)
Chia seeds are something I discovered while on a health kick for summer. They have been appearing in loads of different recipes so I thought I would give them a go. These little seeds are a strange one, when you let them soak in a liquid they form a gel which you can set in the fridge. All though they looked really odd they didn’t taste too bad at all so I thought I would do a bit more research on them.
Breakfast is one meal that most people fall down on nutritionally usually due to lack of time. The recipe I found incorporated protein powder, 2 table spoons of chia seeds and almond milk... easy! You can make it the night before and just add fresh fruit or nuts in the morning.
Per 2 table spoons of chia seeds you are looking at:
Fiber: 11g
Protein: 4g
Fat: 9g (5 of which are Omega-3s).
Calcium: 18% of the RDA.
Manganese: 30% of the RDA.
Magnesium: 30% of the RDA.
Phosphorus: 27% of the RDA.
They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.
That’s impressive for such a small portion! In fact it makes them one of the most nutrient dense foods per calorie out there. In addition to this they are naturally gluten free, contain antioxidants and most recipes are Vegan friendly. You can buy 100g from Holland and Barrett for just £2.69, cheaper than many other ‘super foods’.
Let’s start with the fibre: By their weight chia seeds are 40% fibre which contributes to satiety. Each seed can absorb around 10-12 times their weight of liquid causing them to expand in the stomach keeping us full or be used to create a gel like desert which is very filling.
Weight loss: per portion you have 12g of carbohydrate but as you can see 11 of those are fibre which the body does not digest. This means your net carbs is just 1g making these a great addition to a low carb diet. As Fibre isn’t fully digested in the body it means there is no rise in insulin blood levels. Insulin is a fat storage hormone and blocks the receptors in our brain that tell us we are full. Blood sugar levels remain stable meaning we don’t instantly crave sweet food after eating and stay satisfied longer reducing overall calorie intake.
Protein: It can be difficult to get enough protein into the diet especially for Veggies and Vegans. Chia seeds by weight are14% protein which is high in comparison to many other plant based protein sources. Protein helps to build muscle while training and keep us full.
Healthy bones and teeth: Chia seeds are nutrient dense and contain Magnesium, phosphorus and calcium. There is more calcium in these seeds than in most dairy products with 1 serving providing you with 18% of your recommended daily intake.
Training: Chia seeds are perfect for loading before endurance events as they provide us with nutrients while decreasing sugar. A study found that replacing half an energy drink with chia seeds while training caused no decrease in performance. This means you can save yourself excess sugar but still have the energy you need.
Try it: Coconut Mango Chia Pudding
Ingredients
1 small mango, peeled and chopped
1/2 frozen banana, peeled and chopped
120ml coconut, almond or soy milk
1 tbsp. lemon or lime juice
4 tbsp chia seed
Instructions
In your blender- combine mango with coconut milk, banana and lime juice. Blend until pureed and consistent
Pour contents of blender into a medium bowl. Spoon in chia seeds and stir until combined.
Set aside mixture covered in fridge for 10-15 minutes, stirring a couple times to get rid of any chunks.
Top as you like with extra banana chunks, hemp seeds, coconut or mint!
Store in an airtight container for up to 4 days in your fridge.
