Chia seeds, typically found in white or black form, are a highly nutritious plant-based food to consider adding into your diet. First off, they are packed with fiber. In fact, one tablespoon provides more than 25% of the daily fiber intake recommendation. Chia seeds are high in omega-3 fatty acids, which support our liver health and heart health. Chia seeds also contain antioxidants like quercetin, which can further help protect our heart and liver.
For years, it was believed that those with gastrointestinal conditions, like Irritable Bowel Syndrome and Diverticulosis, must avoid all nuts and seeds. Studies now show that this is not the case. Fiber from nuts and seeds can actually help prevent flare-ups. However, always ensure to follow any specific instructions given by your provider.
Here are a few ways to throw some chia seeds into the mix:
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Sprinkle on your cereal (hot or cold) or toast.
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Mix into your favorite yogurt, cottage cheese, or even ice cream!
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Blend with your favorite fruits and veggies into a smoothie.
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Add to homemade breads and cookie batter before baking.
Check out the following recipes using chia seeds:
Lemon Raspberry Chia Seed Pudding (diabetesfoodhub.org)
This recipe is appropriate for non-diabetics. For more protein, substitute the almond milk for other kinds of milk like soy, lactose-free milk, or regular milk.
Low-Carb Rosemary Flax Crackers (diabetesfoodhub.org) This recipe is appropriate for non-diabetics.