What to eat: Add chia seeds to your diet to manage diabetes, lower cholesterol, grow muscles

Health benefits of chia seeds: As a plant-based protein source, chia seeds boast a complete amino acid profile, vital for muscle growth and repair (Image: Canva)

Small yet loaded with incredible health perks, chia seeds have emerged as the latest superheroes in the world of nutritious diets. They bring along several health advantages and deliver a long list of nutrients to your body, including healthy fats, fibre, protein, vitamins, minerals, and antioxidants. It's no surprise that these seeds have surged in popularity within the domain of healthy eating.

Exploring the culinary world reveals a surprising trend: chia seeds, known for their hydrophilic nature, are becoming staples in various food items like biscuits, pasta, cereals, snacks, and cakes. Their versatility spans a wide culinary spectrum, featuring in dishes ranging from nourishing breakfasts to indulgent desserts.

From trendy smoothie bowls and nutrient-rich overnight oats to gluten-free baking and vegan puddings, chia seeds have seamlessly woven themselves into diverse global cuisines. Their unique ability to absorb water — up to 12 times their weight — transforms them into versatile substitutes for eggs and fats. Notably, chia gel has revolutionised baking, successfully supplanting up to 25 percent of the egg content in cakes, unveiling its impressive potential as an oil or egg replacement.

Here are some of the  health benefits of including chia seeds in your daily diet:

Healthy fats: Chia seeds have good fats called omega-3s that are like superheroes for your heart and the brain. Omega-3 fatty acids help in lowering triglycerides and cholesterol, exhibit anti-inflammatory properties, protect the heart and liver, aid in managing diabetes, and defend you against conditions such as cancer, arthritis, and autoimmune diseases. They also reduce calcium and sodium channel dysfunctions, known to trigger hypertension, while enhancing heart rate variability and shielding against ventricular arrhythmia.

Fibre: Chia seeds boast approximately 34 gm to 40 gm of dietary fibre per 100 gm. Studies suggest that increasing fibre intake can potentially reduce the risks linked to coronary heart disease, type 2 diabetes, various cancers, and also help curb subsequent hunger when consumed regularly as part of the daily meals.

Protein: As a plant-based protein source, chia seeds boast a complete amino acid profile, vital for muscle growth and repair. Studies suggest that chia seeds boast a protein content that surpasses the protein levels found in all other cereals. The tiny seeds contain a mix of exogenous amino acids like arginine, leucine, phenylalanine, valine, and lysine, alongside endogenous ones such as glutamic and aspartic acid, alanine, serine, and glycine.

Vitamins and minerals: Chia seeds pack a punch with calcium, magnesium, phosphorus, and manganese, bolstering bone strength, supporting energy production, and contributing to overall well-being. For instance, the calcium content in chia seeds surpasses that found in rice, barley, corn, and oats. Similarly, minerals like magnesium, potassium, and phosphorus are also more abundant in chia seeds compared to other cereals.

Antioxidants: Chia seeds are packed with compounds like caffeic acid, which aid in combating oxidative stress, potentially reducing the likelihood of chronic illnesses. These antioxidant compounds play a role in diminishing the risk of conditions like cancer and heart attacks. Moreover, they provide defense against disorders such as diabetes, Alzheimer’s, and Parkinson’s disease.