Chia seeds absorb water or milk, so they’re a great way to thicken up a bowl of oatmeal while also adding some filling fiber. You can mix a tablespoon of seeds directly into your cooked oats , or “gel” them first by allowing them to soak up ¾ cup of milk or almond milk.
Rolled oats are full of fiber, keeping me full until lunchtime. Chia seeds are also a great source of fiber. It also contains protein, calcium, manganese, and a bunch of other good stuff. (No wonder it’s a super food!)
Add some extra seeds and stuff (or not) If you want your overnight oats to have a thicker, slightly tapioca-like texture, chia seeds will do that while also adding some healthy protein. Add about 1/4 the amount of oats you added.
For a quick recap of significant nutrients and differences in oats and chia seeds : Both oats and chia seeds are high in calcium, calories, dietary fiber, iron, potassium and protein. Chia seed has more niacin, however, oat contains more pantothenic acid and Vitamin B6.
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 ).
Chia seeds are highly nutritious, boast a long list of health benefits and can be a healthy dietary addition for most. However, moderation is key, as eating too many may cause side effects. To prevent this, start with 1 ounce (28 grams) daily and assess your tolerance before slowly increasing your intake.
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.
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 .
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.
Are overnight oats fattening? Whole grain oats are not fattening, however overnight oats can be if the mix-ins and toppings used are high in fat . Stick with healthy ingredients and overnight oats can be a hearty and nutritious addition to you regular diet routine.
Because cortisol is also closely tied to our circadian rhythm, those carbohydrate-rich overnight oats can really mess with our sleep cycle, which can cause some serious problems throughout the day. Carbohydrates are also rapidly digested, meaning you won’t feel full for long after a carbohydrate-filled breakfast.
7. Oats: This weight loss superfood is high in protein and low in calories, which make it the perfect food for a flat stomach . Oats take time to digest in the body and hence, tend to burn calories. This is what makes oats a good source of energy through the day and lowers your cholesterol.
A common dosage recommendation is 20 grams (about 1.5 tablespoons) of chia seeds , twice per day .
Chia seeds contain digestive inhibitors (as do all seeds ). All you need to do is soak the seeds in liquid (water or a plant-based milk), ideally overnight but even 20 minutes will go a long way to releasing its potential.
about 20 minutes