Holidays had passed and now it’s already February of 2015! January just flew by like that.
And because the holidays have made us gain those extra pounds, I want to try my best to eat healthier starting this new year. I thought of replacing some of my baking ingredients with healthy alternatives, like mashed avocado for butter, applesauce for sugar, or chia seeds for eggs.
I started off with replacing eggs with chia seeds. I saw it before on TV and in Pinterest but never really looked into it. Who would have thought that these tiny seeds have such great nutritional value! Here are 10 reasons why you should add chia seeds to your diet:
Chia is being studied as a potential natural treatment for type-2 diabetes because of its ability to slow down digestion. The gelatinous coating chia seeds develops when exposed to liquids-can also prevent blood sugar spikes.
Get More Fibre
Just a 28-gram or one-ounce serving of chia has 11 grams of dietary fibre — about a third of the recommended daily intake for adults. Adding some chia to your diet is an easy way to make sure you’re getting a good amount of fibre, which is important for digestive health.
Stock Up On Omega-3
Chia seeds are packed with omega-3 fatty acids, with nearly five grams in a one-ounce serving. These fats are important for brain health. “There’s better conversion of omega 3s into the plasma or into the food than with flax seed,” said researcher Wayne Coates.
Stronger Teeth And Bones
A serving of chia seeds has 18 per cent of the recommended daily intake for calcium, which puts your well on your way to maintaining bone and oral health, and preventing osteoporosis.
Don’t Forget Manganese
Manganese isn’t a well-known nutrient, but it’s important for our health: it’s good for your bones and helps your body use other essential nutrients like biotin and thiamin. One serving of chia seeds, or 28 grams, has 30 per cent of your recommended intake of this mineral.
Plenty Of Phosphorus
With 27 per cent of your daily value for phosphorus, chia seeds also helps you maintain healthy bones and teeth. Phosphorus is also used by the body to synthesize protein for cell and tissue growth and repair.
Pack In The Protein
Chia seeds also make a great source of protein for vegetarians and don’t have any cholesterol. One 28-gram serving of these super seeds has 4.4 grams of protein, nearly 10 per cent of the daily value.
Fight Belly Fat
Chia’s stabilizing effect on blood sugar also fights insulin resistance which can be tied to an increase in belly fat, according to Live Strong. This type of resistance can also be harmful for your overall health.
Get Full. Faster
Tryptophan, an amino acid found in turkey, is also found in chia seeds. While tryptophan is responsible for that strong urge to nap after a big Thanksgiving dinner for example, it also helps regulate appetite, sleep and improve mood.
Improve Heart Health
According to the Cleveland Clinic, chia seeds have been shown to improve blood pressure in diabetics, and may also increase healthy cholesterol while lowering total, LDL, and triglyceride cholesterol. All good news for your ticker!
Now you ask, how can chia seeds replace eggs in your recipe? Very quick and easy!
For one egg, combine 1 tbsp chia seeds with 3 tbsps water in a small bowl. Let it sit for about 15 minutes until it forms a thick gel. You can use this for cookies, cakes, and muffins.
Interesting, isn’t it? I tried this with my oatmeal cookie recipe. I just had to extend the baking time by about 10 minutes as the dough is a bit more moist than the original recipe, but it was good. I couldn’t tell the difference.
If you are not into baking, you can add chia seeds to your smoothie or your breakfast oatmeal for that extra pack of nutrients.
So, don’t forget to grab that bag of chia seeds on your next trip to the supermarket!
Thanks for dropping by,