If you are in search of ways to increase your fiber intake or decrease carbohydrates intake, you need to check out chia seeds. Like in the case of any soluble fiber, chia seed gel that is rich in fiber can help reduce the levels of LDL cholesterol that can build up in the arteries, leading to problems like high blood pressure and heart diseases. Fiber can also slow down the digestion process, prevent spikes in blood sugar, and provide a sense of fullness. However, if you eat too many chia seeds, it might lead to stomach issues like bloating, diarrhea, constipation, and gas, as it is very high in fiber.
Chia Egg Replacer And Sprouts
Chia seeds can be used as an egg replacement in baking and can be sprouted to add in plant-based recipes.
Chia Egg Replacer
To replace an egg with chia seeds, you need to mix two teaspoons of ground chia seeds or a tablespoon of whole chia seeds with three tablespoons of water. Allow the mixture to sit for about five minutes or until it thickens to reach a consistency of raw scrambled eggs. Chia egg replacer can be used in baking or your favorite plant-based recipes.
Sprinkle a teaspoon of chia seeds in an unglazed clay dish or a terracotta saucer. While sprinkling the seeds, ensure that the seeds have enough space to grow. Spray the seeds with water, cover with a clear dish or plastic wrap, and place in a spot that gets enough sunlight. Spray water two times a day (preferably in the morning and evening) until green sprouts appear. The sprouts will appear in about 3 to 5 days. You can use these chia sprouts as a garnish for sandwiches and salads.
Antioxidants And Omega-3s
Chia seeds are very much versatile and are rich sources of antioxidants and omega-3 fatty acids.
High In Antioxidants
Chia seeds are rich sources of antioxidants that can protect our body from free radical damage. Free radicals are formed when our body gets exposed to radiation or tobacco smoke. These free radicals can be involved in heart diseases and other health issues.
High In Omega-3s
Chia seeds are a good source of alpha-linolenic and linolenic acids. These are called essential fatty acids as our body cannot make them and should be obtained from the food we eat. An ounce of chia seeds contains 7 g of fat, more than half of which are essential fatty acids. These fatty acids can help elevate good HDL cholesterol levels in our bodies.