Chia is a plant from Guatemala, Mexico and Colombia. Known as Hippanic Sage It has gained fame for the use of its seed, rich in nutritional properties. This small seed has been gaining prominence in the diet of people interested in its numerous benefits, including weight loss.
Much used by the population of that area, such as the Aztec civilization, for example, was consumed by those seeking strength and physical endurance. Small seed, about 2mm in diameter, with varied colors, including brown, black, white and gray.
According to Regina Su, nutrition supervisor at Hospital Sepaco, among its general characteristics, chia helps in promoting satiety, fighting inflammation and producing a detoxifying action on the body.
This food is still rich in omega 3, fiber, calcium, magnesium and potassium, and has a low glycemic index. It is worth noting that the chia seed is caloric, and can reach 486 kilocalories in 100 grams ?, reveals the professional.
Chia and weight loss
The increase in its consumption was especially due to the supporting action in a diet seeking weight loss. According to Regina, because it is rich in fiber, chia provides a feeling of satiety. "The fibers present in chia are soluble, so when in contact with water chia becomes a gel, slowing hunger and the speed with which the body assimilates carbohydrates," he explains.
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In addition, the accumulated fat is the result of an inflammatory process in our body, which does not correctly send the satiety message warning the brain to stop eating food, losing control of hunger and ingestion.
The professional still guides the best way to consume this seed: • Mix 1 tbsp in ½ cup of water. Let stand for 30 minutes and consume 1 tablespoon before main meals ?.
5 benefits of chia consumption
The advantages of its frequent consumption are varied, supplying not only those who seek weight loss through the ingestion of this seed. Check out some of its benefits according to the nutritionist:
1. Regulation of blood glucose
This seed improves blood glucose levels as it improves the role of insulin in cells, facilitating the conversion of sugar into energy.
2. Stronger Bones
According to the professional, chia contributes to stronger and healthier teeth and bones, since it has high calcium content in its composition.
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3. Fighting free radicals
"Rich in oxidants, the seed has in its composition the presence of flavonoids, compounds that are fundamental to prevent the formation of free radicals in the body," explains Regina.
4. Regulates the intestines and detoxifies the body.
Its frequent consumption makes it possible to improve bowel function, assisting intestinal transit and, consequently, avoiding constipation and detoxifying the body.
5. Anti-inflammatory Action
Its high concentration of omega 3 acts as a natural anti-inflammatory which helps in preventing diseases like depression, diabetes, arthritis.
How to consume chia
Regina explains that the most common forms of consumption of chia would be in its fresh version (grain), such as flour or oil. Its oil version is usually sold in capsules, with the ingestion of one unit before lunch and another before dinner.
Already its version in flour can be used in the preparation of pasta such as bread and cake, and the possibility of accompanying fruits, yogurt, mingais and juices, since it is more soluble than grain. The possibilities of using the grain are numerous, enabling a wide range of recipes and side dishes.
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15 recipes using chia
Due to the versatility of this seed, chia can be consumed in countless ways, whether it is used as an ingredient in a recipe or added to salads, juice preparations or as a fruit accompaniment. Check out some recipe options that use the seed as a protagonist:
1. Chia gelatin: Great choice as a healthy sweet, here the seed is hydrated in coconut milk. To accompany it, add chopped mango and a pinch and cinnamon.
2. Chia pancakes: Good idea for those who have difficulty consuming the grain due to its flavor, in this recipe the chia mixes in the dough, camouflaging itself.These pancakes can be eaten pure or together with jam, fruits or other side dishes of your choice.
3. Cocoa chia mousse and coconut milk: If you are looking for an easy-to-use sweet option, then enjoy this dish. To prepare it, simply mix all ingredients and refrigerate them for 1 hour. To add crispness, sprinkle with shredded coconut.
4. Mango and Chia Mousse: Functional and easy-to-make recipe: Just beat mango, chia seed and coconut oil in a blender and refrigerate it. If you want the mousse to become even more creamy, beat it again in a blender before serving it.
Read also: 10 benefits of consuming oats
5. Basic Chia Pudding: Easier impossible! Also known as chia sago, this recipe consists of hydrating the chia with a liquid of your choice. The ideal refrigerator time is 6 to 8 hours for her to loosen her gel and take on the desired consistency.
6. Banana muffin with oatmeal and chia: As the author herself describes, these muffins are "delicious and healthy". In addition to chia, it still has whole wheat flour, ripe bananas, brown sugar, and oats in its preparation.
7. Green and chia tea cake: cute, tasty and functional cake, besides being beautiful, of course. This recipe is still a lactose free version, ideal for milk sugar intolerant. To ensure the green color of the cake topping: light lemon gelatin.
8. Functional passion fruit and chia cocada: This functional cocada has a creamy texture and can be tasted with a spoon. Here the seed is used in the middle of the dough, being a mixture with the other ingredients. To make the cocada even more beautiful, include the passion fruit seeds in the decoration.
9. Vegan Chia Bread: This beautiful vegan bread is still gluten free. Great choice for celiac, allergic or intolerant people to enjoy a version that resembles traditional cheese bread. Its base is made with cooked cassava, and chia seed makes all the difference in the look.
10. Ricotta and chia cheese bread: Now if you're a fan of the traditional version of this beloved Minas bread, this recipe will fall like a glove. Here the chia is also added to the dough, giving a special look to the bread. To make it more creamy ricotta is the star of the dish.
11. Egg and Chia Crostini: Using egg, egg whites, chia and spices to taste, you can make a kind of creamy omelet to accompany a whole toast. If you wish, add salad to make the dish even healthier.
12. Chicken in crust chicken: Want to make the grilled chicken always with more grace and flavor? So get into this idea and sprinkle the chia seed on the chicken seasoned with olive oil, salt and pepper. Grill both sides in a skillet and serve with the accompaniment of your choice.
13. Zucchini stuffed with quinoa and chia meat: In this recipe you will learn how to make zucchini barkets stuffed with ground beef, chia and quinoa, a grain rich in fiber, vitamins and minerals. Besides being beautiful, this dish is still very tasty.
14. Functional watermelon, beet and chia juice: Sweet and refreshing juice, is still a good option for detox days, helping the body to be rid of impurities. To prepare it, simply beat the 3 ingredients together with 200ml of water, drinking it in sequence. It is not necessary to sweeten.
15. Banana, goji berry and chia vitamin: this vitamin is used to goji berry, fruit of Asian origin with high nutritional value and low calories. To prepare it, the ideal is to hydrate both chia and goji berry, ensuring a more creamy and tasty vitamin. If you wish, sweeten it with the help of a pitted date.
Warnings about chia consumption
Regarding the consumption of this seed, Regina warns that this, when performed in excess, can be harmful to health. "Because it is a food that has a great potential for absorbing liquids, it can expand by 7 times its weight, which can cause intestinal obstruction."
Another great danger can occur when it is consumed naturally, without being hydrated before, and it can absorb liquids from the body itself, occluding (closing) the region in question (esophagus or intestine).
Due to this action, people with low blood pressure or hypertensive who use medication should also avoid this food as its absorption of water from the body can lead to sudden drops in pressure.
People who use anticoagulants should also avoid this seed. Because it is rich in omega 3, it can potentiate the effect of the drug and may lead to bleeding. Patients on diabetes should also not be treated with diabetes, as it acts on the insulin regulating mechanism and may lead to a state of hypoglycaemia.
"Also, being a high calorie food, if consumed in excess, it can lead to weight gain," says the professional.
If you are not part of the group of people to whom this seed is contraindicated, include this nutrient-rich food in your diet and enjoy the many benefits of this seed, as well as achieving satiety for much longer. Bet it!
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