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The Athletic Club

of Overland Park
13 Mar 2018

How Chia Seeds Help Make a Healthy Diet

When many of us think of Chia we think of the fun little sculptures or pets with green sprouts growing out but there is much to this super food that we are learning and can help contribute to a healthy lifestyle. Being so small and unassuming, they may not seem like much on the surface, but chia seeds are one of the most nutritionally-dense “superfoods” on the planet that many are just now discovering. Chia seeds have long been associated with a reduced risk of many adverse health conditions, including obesity, diabetes, and heart disease and overall mortality. They have been shown to support a healthy complexion, increased energy, and overall lower weight.

Fiber is a very important part of a healthy lifestyle and Chia seeds are packed full of it! For adults over 50 years of age, the recommendation for men is 28 g per day, and for women, it is 22.4 g per day. Most people consume less than half of that recommendation. The easiest way to increase fiber intake is to eat more plant-based foods like fruits, vegetables, nuts, seeds, and unprocessed grains. Just one ounce of chia seeds provides 10 grams of fiber, almost half the daily recommendation for a woman over 50 years! Foods that are high in fiber help people to feel full for longer, and they are usually lower in calories. Increased fiber intake and a high fiber diet have been shown to help with weight loss. In addition high-fiber diets are associated with a lower risk of developing diabetes. Eating high-fiber meals helps to keep blood sugar stable as well.

Chia seeds are convenient and can be easily consumed on the go. The ancient Aztec warriors consumed them when going into battle, they are easy to carry with and help increase energy. These days many people add them to their smoothies (the Courtside Fresh Grill & Bar offers many great varieties of fresh smoothies). Chia seeds can also been ground up in a coffee or herbal grinder and added to pancakes, bread or thousands of other meals. They are tasteless so you won’t even know they’re there but you’ll be getting many nutritional benefits! These amazing little seeds can be picked up at your local whole foods type stores and many regular grocery stores as well.