Fiber is a crucial part of a balanced diet. It plays an integral role in digestion, cardiovascular health, and blood sugar regulation. Unfortunately, most of us aren’t getting enough fiber in our daily diets. But there is one great way to change that: sprinkling chia seeds into your meals! In fact, according to Gabby Zeagler, MS, RD, CDN, CDCES, also known as The Sustainable Weight Loss Dietitian, adding just two tablespoons of chia seeds a day for two weeks can be game-changing for your health.
“Chia seeds are one of the simplest (and cheapest) ways to help support digestion, blood sugar, cholesterol levels and bowel movements, especially if you’re trying to build healthier habits without overhauling your entire routine,” Zeagler explains. Find all of her expert insight regarding the benefits of this small but mighty superfood below.
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Benefits of Chia Seeds
There's a lot to love about chia seeds. Not only are they unique and versatile, but they also provide an incredible range of benefits for your body. For starters, they're rich in insoluble fiber, which is great for gut health. They also offer up a bit of soluble fiber, which dissolves in liquid and forms a gel-like consistency. "This gel slows down digestion and helps keep your blood sugar more stable after meals—something I'm always looking to help clients with when trying to reduce cravings or avoid energy crashes," Zeagler says.
Blood sugar management is major for your wellbeing. When your blood sugar is stable, you're less likely to run into afternoon energy slumps and sugary cravings for unhealthy processed foods—which may even help you shed pounds.
Plus, chia seeds can help you stay satisfied and avoid overeating. "Because they expand in liquid, it helps you feel fuller for longer, without having to eat a ton extra," Zeagler explains. "This can help lead to weight loss if that's your goal!” she adds.
And the benefits don’t stop there. Chia seeds are also a great source of plant-based omega-3 fatty acids, which are a crucial component of a healthy diet. What's not to love?!
How To Enjoy Chia Seeds
In addition to all of these health benefits, one of the best things about chia seeds is that they're so easy to add to your diet. Zeagler recommends starting small and gradually increasing your intake. "I would suggest starting with 1 tablespoon per day (you can soak it in water with lemon) and work your way up to 2," she says.
As far as how to consume them, the options are numerous. "I love making chia pudding with almond milk, stirring them into oats or yogurt, or blending them into smoothies," Zeagler suggests.
But she gives one word of advice: "Just don’t eat them dry, you want that fiber to work with your digestion, not against it." Good to know!
