Chia pudding is the perfect healthy breakfast or snack to meal prep for the week. It’s creamy, satisfying and loaded with protein, fiber and omega-3s. It starts with chia seeds, tiny little seeds that are packed with nutrition… see all the health benefits of chia seeds here.
Packed with healthy omega-3 fatty acids, these little seeds also contain protein, fiber, antioxidants, and minerals like calcium, magnesium, and iron. And because of their gelling properties, they help make breakfasts more filling and satisfying without weighing you down.
Dry chia seeds can also be added whole or ground to smoothies and juices, mixed into yogurt and oatmeal, or sprinkled on top of a salad. If you’re adding the seeds to a drink or a “wet” dish like porridge, they’ll swell up slightly while you eat but retain a slight crunch.
There is some evidence that suggests that chia seed pudding can help weight loss when part of an overall healthy eating plan. The main reason for this is that chia seeds contain 5 grams of fiber per tablespoon. Fiber is known to aid in digestion and weight loss .
A whole lot of stuff! We love chia puddings – they’re a great way to get a lot of nutritional benefits all at once right at the beginning of the day. We also love putting them in smoothies, overnight oats, soups, salads, baked goods like cakes and muffins, and even dressings for an extra boost of goodness!
Eating Too Many Chia Seeds Can Cause Digestive Issues Excessive fiber intake can cause problems like abdominal pain, constipation, diarrhea, bloating and gas ( 9 ).
Chia seeds are also great at keeping dehydration at bay because it holds so much liquid. However, if you eat dry chia seeds , without giving them any liquid to absorb before ingesting them, they’ll absorb the water within your system and potentially cause a blockage.
High in protein: Chia seeds are rich in protein which helps in reducing appetite and food intake. The protein content in these healthy seeds promotes growth and development, building muscle mass, and thereby reducing your body fat in many ways.
A common dosage recommendation is 20 grams (about 1.5 tablespoons) of chia seeds, twice per day .
How to add chia seeds to the diet Add a spoonful of chia seeds to a morning smoothie. Sprinkle chia seeds on top of a salad. Cook with chia flour. Make chia water by soaking one-part chia seeds in 16-parts water for 20–30 minutes. Add chia seeds to trail mix .
Two tablespoons of chia seeds have almost 10 grams of fiber. That’s around 40 percent of the recommended daily intake. Diets high in fiber have been linked to weight loss. According to 2015 research , eating 30 grams of fiber daily may help you lose as much weight as if you followed a more complicated diet.
Specifically, chia seeds are a good source of soluble fiber, which absorbs water to form a gel that softens and moistens stool for easier passage ( 21 ). One study found that chia seeds could absorb up to 15 times their weight in water, allowing for even easier elimination ( 44 ).
Consuming chia seeds water in morning can give a boost to your digestion and improve bowel movement. A healthy digestion is an essential prerequisite to weight loss . 2. Weight Loss : Chia seeds contain high amounts of soluble fibre.
It is recommended to let your chia seeds soak in the fridge overnight , in order for them to absorb as much water as possible, but if you are in a rush, you can soak chia seeds quickly. If you are in a hurry and can ‘t soak your chia seeds overnight , you can mix them up quickly.
There are two secret, but oh so healthy, ingredients in this Supercharged Choc Chia Pudding that make this meal fit into breakfast, lunch , dinner , dessert or snack and those ingredients are chia and avocado! Chia seeds are full of fibre which assists digestion and they are also high in protein.