Chia seeds (Chia seeds) have become the new darling of the health food industry in the past 20 years. It was one of the staple foods of Aztecs in South America thousands of years ago. Superfoods also have the characteristics of swelling after water absorption (up to 15 times the weight of seeds) and high fiber. Therefore, they can slow down the conversion of starch into sugar in the stomach and intestines. Health and wellness supplier China introduces you:
What are chia seeds? Chia seeds are the seeds of Chia Sage derived from the Labiatae family and originated in Central and South America. The word Chia is derived from the ancient Aztec Chian, meaning oil-rich.
Chia seeds are rich in 31% fat, 26% carbohydrates, 18% dietary fiber, and 16% gluten-free protein. The special thing is that the oil contains 68% alpha-linolenic acid ), The content is far better than other seeds.
In addition, it is also a source of multiple vitamins (thiamine, riboflavin, niacin, folic acid, vitamin c, and vitamin A) and minerals (calcium, phosphorus, potassium, and magnesium) due to these properties, Making Chia seeds one of the most high-profile crops in feed, food, medicine, nutrition, and other industries recently.
What are the scientifically proven effects of chia seeds/chia seeds?
1. Rich in multiple nutrients
The reason why Chia seeds are used as a staple food by the ancient Aztecs is that it is rich in nutrients, which can make you full of energy after consumption. These benefits have risen after the discovery of modern people’s Asian seed boom.
The following are the nutrients contained in chia seeds per 100g (Note 1)
Carbohydrate: 44g (contains 38g of dietary fiber)
Protein: 15.6 g
Fat: 30.8 g (containing 17.8g of Omega-3s)
Calcium: 631 mg
Iron: 7.72 g
Magnesium: 335 g
Zinc: 4.58 mg
Copper: 0.9 mg
Manganese: 2.2 mg
There are also vitamins B1, B2, and B3, so do n’t underestimate this seed, the nutritional density is very high, it can be said to be the first in whole grains, and it does not contain gluten that can cause allergies. (Gluten-free), it is best to confirm that the product is organically certified and non-genetically modified before purchase.
2. Low-calorie and rich in fiber
Among the nutrients above, 44g of carbonized compounds per 100g of chia seeds, but 38g of them are dietary fiber, accounting for about 40%, which is a source of high-quality fiber. These dietary fibers do not contain calories and will not cause blood sugar to rise. It can also be used as food by good bacteria in the intestine, which can help the growth of good bacteria and promote gastrointestinal function;
Due to its fiber-rich nature, it can absorb 10 times its own volume of water, and it will become like a gel-like substance when it is in water. The speed of absorption will keep you from getting too many calories.
3. Stabilize postprandial blood sugar and increase satiety;
For patients with diabetes and the general population, postprandial blood glucose values are regarded as important risk factors for cardiovascular disease, stroke, retinopathy, renal failure, and neurological complications;
The main reason is related to the oxidative stress caused by hyperglycemia, which can easily cause vascular endothelial dysfunction, increase the degree of inflammation, vasoconstriction, and increase the carotid intima thickness;
A randomized crossover trial (targeted at 15 healthy adults) pointed out that chia seeds can significantly slow the rate of conversion of carbohydrates to sugar (reducing blood glucose peaks, time to peak) and increase The satiety of the examinee. ;
The underlying mechanism is related to the high dietary fiber contained in chia seeds and the high viscosity produced after soaking;
Conclusion: Chia seeds can slow down the rate of postprandial blood sugar rise and increase satiety, which is conducive to blood sugar control.
4. Improve weight loss effectiveness
According to information published by the World Health Organization, the global obese population has doubled in the past 20 years, and about 1.9 billion adults are overweight, of which 600 million are obese;
Obesity not only causes psychological pressure, but also has extensive effects on the body, including type 2 diabetes, osteoarthritis, hypertension, coronary artery disease, and various forms of cancer (endometrial cancer, breast cancer, ovarian cancer, prostate cancer), And cognitive dysfunction are related to it;
A double-blind, randomized, controlled trial (a 6-month study involving 77 overweight or obese diabetic patients who received a calorie-restricted diet) pointed out that eating chia seeds was more significant than the control group eating oat bran. Lose weight and improve the effects of obesity-related risk factors (such as C-reactive protein and adiponectin). (Note 7)
The underlying mechanism may be related to chia seeds rich in dietary fiber, which can relieve hunger after ingestion and reduce postprandial blood sugar;
Conclusion: The use of chia seeds in addition to the calorie-restricted diet has the effect of improving weight loss.
Reduce Cholesterol Products
5. Rich in plant antioxidants
Chia seeds are rich in antioxidants, which can slow down the acidification of fats in the seeds so that the seeds can last longer, and more importantly, antioxidants can fight free radicals that cause aging and disease; belong to herbal natural functional food.
Ingesting natural antioxidants from food is the same as keeping health.
6. Chia seeds are rich in protein
Protein accounts for about 14% of chia seeds, which is very much in plants. Because the proportion is complete, it is very conducive to human absorption;
Protein is an indispensable nutrient for the human body to maintain life, and it even helps to lose weight. Studies have shown that supplementing a sufficient amount of protein can help increase satiety and reduce the craving for snacks by 60%, which can help lose weight Reduce the intake of starchy foods;
Therefore, chia seeds are a high-quality source of protein for vegetarians and dieters and can be included in daily diet items.
7. Chia seeds are rich in Omega-3
Chia seeds are rich in Omega-3, accounting for about 18%. Studies have shown that Omega-3 can be converted into prostaglandins (PGE3) in the human body, which can help the body fight inflammation. Eliminate edema. Lowering blood pressure also helps stabilize mood. Improve mood, these are the key factors to reduce excessive eating behavior;
8. Chia seeds can lower bad cholesterol. Triglyceride
Because chia seeds are rich in fiber. Protein and Omega-3, these nutrients can increase the body’s metabolism, and found in several studies, if you eat chia seeds evenly in your diet. Foods such as protein and oatmeal, reduce cholesterol products, increase good cholesterol, and reduce inflammation, have positive benefits for the prevention of cardiovascular diseases.
9. Chia seeds are rich in calcium and can improve bone health
Chia seeds contain a variety of nutrients that promote bone health, including calcium. phosphorus. Magnesium and protein, and the calcium content are 631 milligrams per 100 grams of calcium, which is about 6 times that of milk (110 grams of calcium in 100 grams of milk). For people, chia seeds are a very good source of calcium.