What are Chia Seeds are they Gluten-free?
In the search of new sources for gluten-free,in this post, we are examining the possibilities
of using and incorporating chia-seeds in a gluten-free diet, so what best it can offer and what
new as a gluten-free we should try, let's follow
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 textureToday it's a very
popular commercial crop of many countries in Central America, the US, Australia and
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
Lets see
So, what it has?
So, let's 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
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
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. and also
for someone who is looking for some food source that is 100% gluten-free,(5)
Does chia seeds are suitable for a gluten-free diet?
Yes, they are born as 100% gluten-free, apart from gluten-free they are a very rich source of
vitamins, minerals, and also omega acids
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, 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, its 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
then 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 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 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 as a topping
15,-Chia seeds in falafel, it's another favorite where soaked chia seeds with a variety of
vegetables 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 you can use them in a gluten-free diet?
-you can take it in yogurt or milk, which provides you enough protein along with a good
amounts of vitamins and minerals, it's just very easy to make, and it's 100% gluten-free
-you can take it in the pudding, you can add these soaked chia seeds with quinoa, or buckwheat
as a full meal, for a change, you can add boiled vegetables, its very healthy with good filling
-you can add in buckwheat bread, you can go for bread made out of buckwheat and chia seeds
it's very tasty, healthy and again 100% gluten-free
So. where do we stand from Gluten Free Arena point of view?
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,it is going to help you only, we very strongly recommend this in
your daily lifestyle
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