Keto Chia Seeds: Counting Carbs And Calories

Chia seeds are a versatile superfood that can be used in a variety of dishes, from breakfast to dessert. They are the edible seeds of the Salvia hispanica plant, native to southern Mexico, and are known for their ability to absorb liquid and form a gel-like consistency. With 12 grams of carbohydrates and 10 grams of fibre per ounce, they are a good option for those on a keto diet.

When soaked in liquid, chia seeds become soft and pudding-like, making them a popular choice for keto-friendly chia pudding. This can be made in a variety of flavours, including vanilla, chocolate, coconut, and berry. The basic recipe involves mixing chia seeds with a liquid such as coconut milk or almond milk, along with a sweetener and flavourings like vanilla or cinnamon. The mixture is then refrigerated for several hours or overnight, allowing the chia seeds to absorb the liquid and form a pudding-like texture.

In addition to their use in puddings, chia seeds can also be added to smoothies, used as a thickener for oatmeal or porridge, or mixed with water to create a gel that can be used in baking or blended into scrambled eggs. They are a good source of omega-3 fatty acids, fibre, and protein, making them a nutritious addition to a keto diet.

Chia seeds: a superfood

Chia seeds are a true superfood, packed with nutrients and offering a range of health benefits. They are the edible seeds of the flowering plant Salvia hispanica, native to southern Mexico, and are available in black or white varieties. Despite their tiny size, chia seeds are a rich source of fibre and omega-3 fatty acids, as well as offering plenty of high-quality protein and several essential minerals and antioxidants.

In terms of their nutritional profile, a 28g serving of dried chia seeds contains 12 grams of carbohydrates, almost 10 grams of which come from fibre, with no sugar content. They are also high in healthy fats, with 8.7 grams per 28g serving, around 60% of which is made up of beneficial omega-3 fatty acids. Chia seeds further provide a good source of protein, with 4.7 grams per 28g serving, and contain all nine amino acids, making them an excellent plant-based source of complete protein.

In addition to their high levels of fibre and omega-3 fatty acids, chia seeds are also a rich source of vital micronutrients, especially minerals. A 28g serving provides 179mg of calcium (around 13% of the daily value) and 2.2g of iron (about 12% of the daily value). They are also an excellent source of magnesium and a good source of zinc.

The health benefits of chia seeds are wide-ranging. Their high fibre and omega-3 fatty acid content can help with long-term diabetes care, while their omega-3 content also supports heart health by lowering cholesterol, regulating heart rhythms and blood pressure, reducing inflammation, and preventing blood clots. Chia seeds can also aid in preventing constipation, thanks to their high fibre content, and may even help to reduce the risk of cancer, as they contain the beneficial flavonol, kaempferol, which has been shown to have anti-cancer properties.

How to prepare chia seeds

Chia seeds are a versatile ingredient that can be used in a variety of recipes. Here are some tips on how to prepare them:

Soaking Chia Seeds

Chia seeds have a unique ability to absorb moisture and form a gel-like substance. To soak chia seeds, use a ratio of 1 cup of liquid for every 1/4 cup of chia seeds. You can use water, juice, or plant-based milk such as coconut milk or almond milk. Mix the seeds with the liquid in a container, cover, and refrigerate overnight. The seeds will absorb the liquid and form a pudding-like consistency.

Chia Pudding

Chia pudding is a popular way to enjoy chia seeds. To make chia pudding, combine chia seeds with your chosen liquid (milk, plant-based milk, or water) in a ratio of 2 tablespoons of chia seeds to 1/2 cup of liquid. Add in sweetener such as maple syrup, honey, or stevia to taste, and a pinch of cinnamon for extra flavour. You can also add a pinch of salt to enhance the other flavours. Mix the ingredients in a jar or container, cover, and refrigerate for a few hours, stirring occasionally to break up any clumps. The pudding will be ready to eat when it has a creamy, pudding-like texture.

Chia Seeds in Baked Goods

Chia seeds can be added to baked goods such as muffins, pancakes, bread, and vegan baking. When used in baking, chia seeds can act as a binder and help bind the ingredients together. To use chia seeds as an egg replacer in vegan baking, combine 1 tablespoon of whole chia seeds or 2 teaspoons of ground chia seeds with 3 tablespoons of water, and let the mixture sit for 5 minutes. This mixture is equivalent to one egg.

Chia Seeds in Smoothies

Chia seeds can be added to smoothies to thicken them. It is recommended to use pre-soaked chia seeds in smoothies to avoid a gritty texture. If using dry chia seeds, make sure to blend the smoothie thoroughly to break up any clumps.

Chia Seeds in Oatmeal

Chia seeds can be added to oatmeal to increase its nutritional value. They can be added during the cooking process or sprinkled on top after cooking. If adding them during cooking, be mindful that they will absorb liquid and may affect the consistency of the oatmeal. Pre-soaking the chia seeds before adding them can help with this.

Other Uses

Chia seeds can also be sprinkled on yogurt, salads, or charcuterie boards. They can be used as a vegetarian egg replacer in baked recipes or added to low-carb porridge. Additionally, chia seeds can be blended with water, juice, or plant-based milk to form a gel that can be used in cooking and baking.

Chia seeds: health benefits

Chia seeds are an edible flowering plant native to southern Mexico and the southwestern United States. They are often labelled a 'superfood' due to their high nutritional value and are a rich source of omega-3 fatty acids, protein, fibre, and antioxidants.

Health Benefits

Rich in Antioxidants

Chia seeds are rich in antioxidants that help protect the body against free radical damage and inflammation. These antioxidants also help to prevent the seeds from going rancid and prolong their shelf life.

High in Omega-3 Fatty Acids

Chia seeds are a rich source of omega-3 fatty acids, providing more than 5000 mg per serving, which is around 175% of the recommended daily intake. Omega-3 fatty acids are known to have numerous health benefits, including reducing the risk of heart disease and improving metabolic health.

High in Fibre

With around 10 grams of fibre per ounce, chia seeds are an excellent source of fibre, which has been linked to various health benefits, including improved digestive health and a reduced risk of heart disease and type 2 diabetes.

High in Quality Protein

Chia seeds are a good source of complete protein, containing all nine essential amino acids. They provide around 4.7 grams of protein per ounce, making them a good plant-based source of protein for those following a vegetarian or vegan diet.

May Help with Weight Loss

The high fibre and protein content of chia seeds can help promote weight loss by increasing feelings of fullness and reducing appetite. Additionally, the ability of chia seeds to absorb water and form a gel may also contribute to weight loss by slowing the absorption of food in the stomach and reducing calorie absorption.

May Improve Exercise Performance

The combination of protein, fibre, and omega-3 fatty acids in chia seeds may help improve exercise performance and aid in muscle recovery. The gel-forming ability of chia seeds can also help improve hydration and replace electrolytes lost during exercise.

May Help Manage Blood Sugar

The high fibre and protein content of chia seeds can help slow the digestion of carbohydrates and the absorption of sugar, leading to improved blood sugar control. Additionally, the omega-3 fatty acids in chia seeds have been shown to improve insulin sensitivity and reduce inflammation, which may help manage blood sugar levels.

May Support Bone Health

Chia seeds are a good source of calcium, phosphorus, and magnesium, all of which are important for bone health. Calcium and phosphorus are essential for building and maintaining strong bones and teeth, while magnesium plays a role in regulating calcium levels and promoting bone density.

May Reduce the Risk of Heart Disease

The omega-3 fatty acids, fibre, and antioxidants in chia seeds have been linked to a reduced risk of heart disease. Omega-3 fatty acids can help lower cholesterol and blood pressure, while fibre can help reduce the risk of heart disease by lowering blood cholesterol and inflammation.

Easy to Incorporate into Your Diet

Chia seeds have a mild flavour and can be easily incorporated into a variety of dishes, such as puddings, porridge, smoothies, and baked goods. They can also be soaked in water to form a gel that can be added to various recipes.

Chia seeds: nutritional value

Chia seeds are the edible seeds of the flowering Salvia hispanica plant, native to southern Mexico. They are a so-called 'superfood' and are touted for their high nutritional value.

The seeds are very small, only 2mm in diameter, and come in black or white varieties. They have a neutral flavour and are able to absorb 12 times their weight in water, setting to a gel-like consistency. This makes them a great thickening agent for dishes and a good substitute for flour in grain-free, wheat-free, and gluten-free meals.

Chia seeds are a good source of omega-3, protein, fibre, and antioxidants. They also contain calcium, potassium, and iron. In a 1-ounce serving of dried chia seeds, there are 12 grams of carbohydrates, almost 10 grams of which come from fibre. There is no sugar in chia seeds.

Chia seeds are also high in healthy fats, with 8.7 grams in a 1-ounce serving. About 60% of the fat in chia seeds is beneficial omega-3 fatty acids, also known as linolenic and alpha-linolenic acid. Research has shown that omega-3 fatty acids help with cardiovascular health by lowering cholesterol, regulating heart rhythms and blood pressure, decreasing inflammation, and preventing blood clots.

Chia seeds are also a good source of protein, with 4.7 grams per ounce. Unlike most plant foods, chia seeds contain all nine amino acids, making them a good plant-based source of complete protein.

In terms of vitamins and minerals, chia seeds provide vital micronutrients, especially minerals. In a 1-ounce serving, you'll get 179mg of calcium (about 13% of the daily value) and 2.2g of iron (about 12% of the daily value). Chia seeds are an excellent source of magnesium and a good source of zinc.

Chia seeds: how to incorporate them into your diet

Chia seeds are a versatile superfood that can be incorporated into your diet in a variety of ways. Here are some ideas to get you started:

Chia Pudding

One of the most popular ways to eat chia seeds is to make a delicious and nutritious chia pudding. To make chia pudding, simply mix chia seeds with your choice of milk (such as coconut milk, almond milk, or heavy cream), a sweetener of your choice (such as stevia, erythritol, or monk fruit), and any desired flavourings (such as vanilla extract, cinnamon, or cocoa powder). Let the mixture sit for a few minutes, then stir again and refrigerate until it thickens to a pudding-like consistency. You can also add toppings such as fresh or frozen berries, crushed almonds, or sugar-free chocolate chips. Chia pudding is a great make-ahead option and can be stored in the fridge for up to a week.

Smoothies and Yogurt

Chia seeds can also be added to smoothies and yogurt to boost their nutritional content. When adding chia seeds to smoothies, simply blend them directly into the smoothie, or pre-soak them in liquid to form a gel before adding. For yogurt, sprinkle dry chia seeds on top or mix them in to add a crunchy texture.

Baked Goods

Chia seeds can be used as an egg replacer in baked goods, such as muffins, bread, and oatmeal. They can also be added to recipes like low-carb oatmeal or porridge to act as a thickener.

Salads and Yogurt

Chia seeds can be added to salads or yogurt to provide a crunchy texture and a boost of nutrition. Simply toss dry chia seeds into your salad or yogurt, or soak them in liquid first to form a gel before adding.

Other Ideas

• Chia seeds can be soaked in liquid to form a gel that can be used as a thickener in cooking and baking.
• Chia seeds can be mixed with water to create a gel that can be added to smoothies and yogurt.
• Chia seeds can be added to scrambled eggs to make them fluffier.
• Chia seeds can be used to make low-carb jam.

Frequently asked questions