What about Chia Seeds can we incorporate into our ketogenic diet?
Well, as now you are very much aware of a diet which is very high in fats, moderate in proteins
and very low almost 5-to-10% in carbohydrates, so here limiting factor is carbohydrates, so in
adjusting these three, more often we end up deficiencies in the area of vitamins and minerals,
although we can take care by taking a capsule of vitamins and minerals, but that is all lab-made
not natural, and here in this respect, Chia Seeds offer a beautiful solution its very rich in both,
and it's too simple to incorporate into the diet, so let's examine how it works,(1)
How about Chia Seeds for Protein?
The chia seeds are seeds of a flowering plant that belongs to the mint family and its native
plant to central and southern Mexico, seeds are very small oval shape and hygroscopic in
natures most interesting characteristic properties are that these seeds absorb about
12-times more water or any other liquid and converts to a thick gel type texture
Today it's a very popular commercial crop of many countries in Central America,
let's see
What is so unique about Chia Seeds?
They are very rich in protein, fiber, vitamins, and micronutrients, to have an idea a 100-gram
seeds have
-16-gram protein, which is higher than most of the important grains
-34-gram fiber, we don't think any other plant source has these amounts
-very good amounts of omega-3 acids
-very outstanding in vitamins
let's
Ketogenic Diet and Chia Seeds
So, what it has?
So, lets see what it has in total, 100 -gram seeds.,3.5-oz contains
ENERGY
Calories.............. ... .. 486-kcl
CARBOHYDRATES.......... ..... ....42.1-gram
in this
Dietary Fiber......... ................ 34.4-gram
FAT....... ............. ........... 30.7-gram
in this
Saturated....... ................ 3.33-gram
Monounsaturated ............ 2.31-gram
Polyunsaturated ............. 23.67-gram
Omega-3........... ................. 17.83-gram
Omega-6 ............ ............ 5.84-gram
Trans-fat ............... .......... 0.14-gram
PROTEIN..... ........... ............. 16.5-gram and they are 100% gluten-free
VITAMINS
Its very rich in vitamins, total vitamin content is more than 20%DV
Vitamin B1.....thiamine................. 0.62-mg....... 54%DV
Vitamin B2.....riboflavin............... 0.17-mg....... 14%DV
Vitamin A...... .......... 54-ug ....... 7%DV
Vitamin C......... 1.6-mg ........ 2%DV
Vitamin E ........ ........ 0.5-mg ......... 3%DV
Niacin .......... .......... ........ 8.83-mg .......... 59%DV
Folate .......... ............. 49-ug ........ .... 12%DV
MINERALS
Manganese ........... 2.72-mg ......... .. 130%DV
Magnesium .......... 335-mg ..... ...... 94%DV
Iron ...... 7.7-mg .... ..... 59%DV
Zinc ....... 4.6-mg ... ..... 48%DV
Phosphorous ......... 860-mg ......... 123%DV
Calcium .......... 631-mg ............ 63%DV
Are chia seeds contain complete protein?
It has all 9-essential amino acids, and that too very much close to what we require, for best
health, in the very rough way a tablespoon of chia seeds can provide a very good quality of
2-gram protein, which can be a breakthrough for vegetarians, vegans, and children's
Are Chia seeds Diabetics friendly?
We should say its must for diabetics, it can improve the sugar levels, increase insulin tolerance
and at the same time make you more healthy from all angles
Do chia seeds spike insulin?
This problem is not there with chia-seeds as whatever carbohydrate they have it acts as a fiber
and does not raises sugar, it has a Glycemic Index a GI of only 1
Can Chia seeds get stuck in your intestine?
No way and no situation they should be eaten in dry condition, as they can absorb and
then swell more than 12-times of their weight, it's very important to be eaten after soaking
only, for at least few hours, (4-to-8-hours), in water
How much chia seeds may be needed for losing weight?
Chia seeds are full of fibers, about two -tablespoon have 10-gram fiber, it's very good amounts
what expert says for weight loss you should have about 30-gram fiber along with usual diet
restrictions
Can chia seed reduce belly fat?
In our opinion, Chia Seeds can be the best option very rich in fibers and also in protein
so we understand that it may be effective for reducing belly fat
Apart from good fiber and protein where else Chia Seeds
can provide some health benefits?
What we thought up to now that chia seeds are good for protein, good for gluten-free
-They can reduce chronic inflammation, which is associated with serious health
conditions such as heart problems and cancer cases, the research data reveals that
chia seeds significantly can reduce inflammation marker hs-CRP even up to 40%
-Chia seeds reduce Blood Sugar. we have results from animal studies and they point out
that chia seeds
-improves insulin sensitivity
-stabilizes blood sugar levels after meals
-Chia seeds reduce Bone risk, It has calcium, phosphorous, magnesium, and protein
all very good for maintenance of very healthy bones, it's a very good source of calcium for
those persons who do not take enough dairy products
-Chia seeds may lower Heart risk, we are referring to very high amounts of very good
qualities of fiber, protein, and omega-3, they all are too good for heart health
-Chia seeds reduce high blood pressure, studies have pointed out that chia seeds
helps in hypertension, reduces the high blood pressure
-Chia seeds reduce cholesterol, studies have indicated that chia seeds reduce bad
cholesterol, LDLand glycerides, and at the same times improves levels of good
cholesterol HDL
-Chia seeds can help you to lose weight, a 6-month study on obese with diabetes type-2
on reduced-calorie diet found that eating chia seeds daily caused a significant reduction
of weight than those who have not taken chia seeds,
-Chia seeds have high amounts of antioxidants, these can help the body to fight and provide
protection to the cell from damage by free-radicals, and hereby this way it can provide some
help in cases with cancer and also diseases related to aging
How best we can use Chia seeds?
There are a number of ways we can adopt Chia seeds in our daily lifestyle, it's much
simpler than For most other plant-based food products, some very simple hints are
just below to follow
1,-Chia seeds only with water, soak 1/2-cup (40-gram), chia seeds in 4-cups,( 1-liter) water
for 30-minutes to few hours, it starts becoming a gel texture, you can eat it or for change
add chopped pieces of fruits, or lime, lemon, orange whatever you like, and then take
2,-Juice-soaked Chia seeds, and lemonade, and tea, you can replace water with any fruit juice
and lemonade can be made using soaked chia seeds, you can mix in your most types of tea
hot or cold
3,-Chia seeds in smoothies, it can be added in any type of smoothies only thing use only
soaked chia seeds and lemonade can be made using soaked chia seeds
4,-Chia seeds in puddings, again in any type of pudding you can add soaked chia seeds
5,-Chia seeds as cereal, you can take it as breakfast cereal, the only important point is that you
have to soak chia seeds in milk, or almond milk for overnight, for a change you can add nuts,
fruits, mashed banana, maybe vanilla extract, or little cinnamon
6,-Chia seeds truffles, just incorporate soaked chia seeds in truffles, they can have for change
dates, cocoa, nuts, oats
7,-Chia seeds salad, again soaked chia seeds will do to almost all type of salads, you can also
use in the form of salad dressing
8,-Chia seeds in bread, cake, pizza base, and cookies you can try if you are making your own
bread, buckwheat bread with chia seeds can be a specialty, so try that, you can add cookies
along with cholate chips, nuts, oatmeal to have some interesting cookies, so why not try
9-Chia seeds with other grains, you can cook 1-tablespoon,(15-gram) chia seeds with your rice
or quinoa, 1-cup, (180-gram) and take as a meal
10,-Chia seeds in pan-cakes, in batter you mixed soaked chia seeds and then make a pancake
11,-Chia seeds in Jams, soaked chia seeds can mix in all types of jams and then used as bread
spread, it's interesting for a change
12-Chia seeds in soup or gravy, you can mixed soaked chia seeds into your soup and gravy or
stews for more thickening effect
13,-Chia seeds in dips, most of the easily available dips can be mixed with soaked chia seeds
14,-Chia seeds in icecreams, its very favorite item, you can mix soaked chia seeds in
ice cream making or used them as a topping
15,-Chia seeds in falafel, it's another favorite where soaked chia seeds with a variety of
the vegetable can be used
16,-Chia seeds in tortillas, soft tortillas with a filling of chia seeds can be an interesting
experience
17,-Chia seeds in burgers, meatballs,energy-gel, granola, crackers, oatmeal, protein bars, breakfast bars, these all can be tried by incorporating soaked chia seeds
If you are not interested to use chia seeds as soaked ones, then powder them and use
powder in these food ideas
18,-Chia seeds in yogurt, here you can use both types soaked once or powder ones, you can
sprinkle on top, you can also add salt or sugar, fruits or species depending on taste
19,-Chia seeds as a crispy crumb coating for meat and or fish, chia seeds power should be
used here and mixed with bread crumb coating
20,-Chia seeds in stir-fry, in savory dishes just add seeds or powder and fry
21,-Raw chia seed toppings, powdered chia seeds can use in toppings, by sprinkling the powder
on smoothies or oatmeal
How to use in a ketogenic diet?
Do not 100% use it as a protein source, combine it with other protein sources, we prefer
and recommend it to combine milk proteins, or just in yogurt, or in fried cauliflower, or
combine with eggs, normally it solves the problem of less fiber in ketogenic diets and
provides a solution for vitamins and minerals
Does eating too much Chia seeds can cause some problems?
Up to now we have addressed only very good about chia seeds now the question is any
negativeness is also there and if yes then what so let's examine,(8)
1,-Digestive Issues, chia seeds are very rich in fibers about 35 -gram in 100-gram, and this
may not be very easy for many people to manage easily, for some people it causes
-abdominal pain
-constipation
-diarrhea
-bloating
-gas
These problems become more to those persons who or either getting recovered from
some disease or suffering from the digestive system, health problems
How to reduce this?
if you are suffering because of these then use more onions in your diet and increase
more water in your diet
2,-Can be a choking risk, as the seeds swell there can be possibility of choking in
throat and esophagus for this don't eat dry seeds always eat soaked seeds, and
drink more water
3,-It may increase prostate cancer risk, as chia seeds are rich in ALA, alpha-linolenic acid
one type of omega-3, and very important for those people who do not take fish mainly
vegetarians and vegans, but one study has created an alarm that ALA is associated with
prostate cancer, because of this all plant sources rich in ALA are marked as a risk factor
for this prostate cancer
4,- Chia seed allergy, although it's very rare but some people have reported allergy from chia seeds
and in this the person experiences
-gastrointestinal distress
-itching
-hives
-shortness of breath
-dizziness
-swelling
if by chance these type of symptoms start appearing then first discontinue the chia seed and
consult your doctor or hospital immediately
5,-Chia seeds may cause interactions with medications, we have to be careful if we are taking
some medication for blood sugar and also for the blood pressure may be doses of these
medications have to be adjusted, careful monitoring and maybe a discussion with your
the doctor is needed if you are on insulin then it must be adjusted because blood sugar
levels can dip too much
How much Chia seeds may be much more?
How to know if what we are eating is much more, of course, there is no fixed rule because this
amounts can be different for different persons so what best to be done
One scientific approach is to very slowly increase your intake and observe if any symptoms
you are experiencing, you can start this from 1-oz, (28-grams), and only take them after soaking
them for at least a few hours
So. where do we stand from Ketogenic Diet Facts
Well what we have now, is a powerful food very rich in protein, fiber, vitamins, minerals
and on top of this it's tasty and very easy to incorporate in a number of possibilities, it has
enormous health benefits, it's also very good if you are on a gluten-free diet, still very good
if you are diabetic and wonderful if you are planning for keto, so just don't miss it try to adopt
whatever best way you like is going to help you only, we very strongly recommend this in
your daily lifestyle
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