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May 3, 2024
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Chia flour: good reasons to include it in your diet

Are functional foods more? On the rise? than ever! They are those that, in addition to nourishing, help reduce the risk of certain diseases, improve the quality of life, in short, offer numerous benefits to the body.

Within this context, chia has been prominent for some time and is commonly used in the diet of people who care about following a healthy diet. But currently a? Derivative? it has attracted even more attention: chia flour.

Talitta Maciel, nutritionist at the Food Reeducation Space, explains that chia flour is obtained by grinding chia seeds. "It is rich in fiber, about 98% of its composition, is rich in magnesium, phosphorus, potassium and calcium, as well as B vitamins," he says.

Benefits of Chia Flour

Talitta talks about the advantages of consuming chia flour:

It helps the bowel to function because it is high in fiber (about 98% of its composition);
Due to the fibers, it provides satiety;
Also due to the presence of fiber, helps to reduce the absorption of fats and glucose;
It can be consumed by people with dietary restrictions such as celiac and vegetarians;
Helps fight osteoporosis as it is rich in calcium and other important nutrients for bone health;
It has less calories than wheat flour;
Rich in minerals such as magnesium and potassium, improves muscle response after exercise;
Its calcium is more bioavailable than milk, that is, the human body makes better use and absorbs calcium from chia.

Chia seed x Chia flour

Talitta explains that chia seed has high amounts of high biological value proteins, fiber, omega 3 and antioxidants. It has anti-inflammatory action and helps in glucose absorption, being an ally in the fight against diabetes; helps in bone health, being rich in bioavailable calcium ?, says.

Read also: Chia: the nutrient-filled seed that has satiety and anti-inflammatory action

Chia flour, the nutritionist adds, has the same properties as seed, but fiber amounts are higher. So, in addition to presenting all the benefits of chia seed, flour can further contribute to increased satiety and, consequently, weight loss. It also ensures proper bowel functioning and increases muscle response after exercise.

Thus, it can be said that chia flour is a good indication for people who are following a diet for weight loss, individuals with a history of constipation and those who practice physical exercise.

How to use chia flour and where to find it

Talitta explains that chia flour can be used as part of recipes containing wheat flour, enriching them with nutrients. Below she cites some suggestions:

Bread doughs;
Cakes;
Pies;
In the salad;
Not yogurt;
With fruits;
In juices;
In porridge;
Mixed with oat bran;
In vitamins etc.

According to the nutritionist, the consumption suggestion is up to two tablespoons per day.

“We found chia flour in health food stores, supermarkets, organic fairs. It can still be made in a homemade way by beating the chia seeds in the blender ?, highlights Talitta.

Wheat Flour x Chia Flour

Check out the comparisons of nutritional values between wheat flour and chia flour:

Wheat flour (100 g)

Energy value: 360 kcal

Carbohydrates: 75.1 g

Fiber: 2.3 g

Chia flour recipes for you to try

Check out some recipes that look great with chia flour:

1. Chia, Oat and Chestnut Cake

Ingredients

2 tablespoons chia beans
½ cup of chia flour
½ cup oat flakes
2 cups brown sugar
1 ½ cup of flour
1 tablespoon baking powder
½ cup of ground Brazil nuts
½ cup raisins
2 tbsp sunflower oil
1 ½ cup of boiling water
2 eggs
1 pinch of sea salt

Method of preparation

Pour boiling water over oats and chia beans.
Add oil, mix and let stand for 20 minutes.
Add the brown sugar and eggs.
Add the wheat flour, the chia flour, the salt, the yeast and finally the Brazil nuts. Mix well, pour into a round shape with greased center hole.
Bake in oven at 180ºC for approximately 40 minutes.
Already with the dough in the pan, before baking, sprinkle Brazil nuts to decorate.
For cover use Agave syrup.

2. Cocada with passion fruit and chia

Ingredients

250 grams of grated natural coconut
1 tablespoon chia flour
2 passion fruit pulp
1/3 cup demerara sugar tea
1/3 of coconut milk

Method of preparation

In a pan put the grated coconut, passion fruit pulp, sugar and chia flour.
Bring to a boil, mixing well.
Reduce the heat until the juice begins to dry and stir to avoid burning the bottom.
When you get to that point, with a little broth still, add the coconut milk, stir and remove from heat.
Serve cold.

Integral cake with chia

Ingredients

2 peeled apples
1 cup chia flour
1 tbsp vanilla essence
3 eggs
1 ½ cup sugar
2/3 cup oil
1 cup of whole flour
1 cup oat flakes
1 tablespoon baking powder
1 tablespoon ground cinnamon
1/2 cup chopped walnuts
3/4 cup of milk
½ cup raisins

Method of preparation

Wash the apples, peel and chop them. (Reserve the shells).
Blend the eggs, sugar, oil and apple peel.
In a bowl, combine whole flour, oats and chia flour.
Add the chopped apples, walnuts, raisins and cinnamon.
Pour the whipped contents into the blender and the vanilla essence.
Stir well and add the yeast gently.
Bake the cake in the preheated oven at 180 degrees for 40 minutes.

Now you have great reasons to include chia flour in your diet. Remember: In addition to these recipes, it is a good option to replace wheat flour in many other preparations. Use creativity and create various functional dishes!