Are you looking for a high-protein seed? If so then you should consider chia seeds and amino acids. Fun Fact: One tablespoon of chia seeds has 3g of protein. This might not seem like a lot but you can get all 9 essential amino acids (EAAs) from the tiny black & white seeds. So this food is a good option if you want to increase your protein/amino acid intake. Chia seeds have been trending with flax seeds in recent years on low-carb diets like Keto and Atkins. However, they’ve been consumed for thousands of years and are an outstanding source of protein/aminos. They’re also high in other key nutrients like healthy fats, vitamins, minerals, and fiber.
Chia seeds are considered a superfood for several reasons. They’re loaded with nutrients. Besides that, studies show they might help with weight loss, blood sugar, and heart disease risk. These are just some of the possible health benefits you can get from consuming the foods. You should also consider nutrients like omega-3s, antioxidants, and vitamins/minerals. However, in terms of protein and amino acids alone chia seeds can provide lots of benefits besides clay figurines shaped like animal bodies and human heads. They’re loaded with the building blocks of protein.
What Exactly Are Chia Seeds?
Interestingly many people were first introduced to chia seeds through the 1980s TV ads for Chia Pets. These are clay figurines filled with chia sprouts and are available in a wide range of shapes including several animal bodies.
However, it turns out the seeds used to fill them are a superfood. They’re loaded with several nutrients. These super seeds can be used for a wide range of functions including:
The most famous chia recipe could be chia pudding. However, several recipes can include black/white seeds. It’s important to know some of the basics about chia seeds so you’ll know exactly what you’re getting from the tiny seeds.
The Aztecs ate chia seeds in the Americas as early as 3500 BC. They’ve been a staple food in the region since then. Due to the seed’s growing popularity, it’s projected to have global sales of over USD 2 billion within the next few years.
It’s considered a superfood because it’s high in different nutrients. They include protein/amino acids, healthy fat, vitamins/minerals, and fiber. For example, you get different minerals like phosphorous, calcium, and zinc. These are important for good health.
It’s important to eat a wide range of foods to get different nutrients. For example, if you eat the seeds you’ll generally get lots of protein, omega-3s, and fiber. However, you can also get different vitamins and minerals when you pick one type of seed instead of another.
Besides the seed’s nutrition facts it’s also believed to help lower the risk of some serious diseases. It is a type of preventative medicine since it can lower the risk of various conditions like type-2 diabetes, high blood pressure, obesity, heart disease, etc. That can lead to good health.
Chia Seeds and Amino Acids
Here‘s what you get from 1 ounce (28g) of chia seeds:
- Calories: 139
- Carbs: 12g
- Protein: 4g
- Fat: 9g
- Fiber: 11g
- Magnesium: 30% DV
- Manganese: 30% DV
- Phosphorus: 27% DV
- Calcium: 18% DV
139 calories is a relatively low figure on a 2,000-calorie daily diet. The seeds are fairly high in calories due to the fat content. The reason is fat has about 2x more calories versus carbs and protein. However, these are quality calories instead of empty calories from fast food and soft drinks.
It might be surprising this food is considered a low-carb food. However, it’s all about the net carbs. The total carbs are somewhat high at 12g. However, when you minus the fiber it works out to 1g of net carbs, which qualifies chia seeds as a low-carb food.
Fiber can also provide several health benefits. Even though your body doesn’t digest it, it can help to improve digestion.
The protein is somewhat low at 4g. However, this food is a complete protein since you get all 9 EAAs required in your daily diet. That means it’s an excellent plant-based food for protein/aminos.
You also get 9g of fat. This might seem high. However, it’s healthy fats, including omega-3s. So this makes chia seeds a Keto-friendly food. It’s not only low-carb but also high-fat, which can help you stay in ketosis when on Keto.
There’s a good amount of several vitamins/minerals in these seeds. This makes it easier to get enough of all the nutrients you need for the day. The key to good health is to consume a wide range of superfoods like these seeds.
These nutrition facts make chia seeds a good option if you’re looking for nutritious and delicious food. You can enjoy them in several ways.
Amazing Benefits of Chia Seeds
Some studies show that chia seeds might help to lower the risk of heart disease. This is due to various factors like protein, healthy fat, and fiber. These are all factors that can help to lower the risk of heart disease.
For example, omega-3s have been linked to good heart health, while fiber can help to reduce inflammation. Other factors like lower “bad” cholesterol can also help to lower the risk of heart disease.
The reasons might be surprising. The seeds are super-low in calories. However, they can help in other ways. For example, they’re high-fiber. This is important because it can improve the digestion process. When your body is processing food better this can lead to benefits like weight loss.
Another key benefit is the high content of healthy fat. Various studies show that high-fat diets are better than low-fat diets for weight loss. The key is to consume healthy fats like omega-3s. That’s why these seeds might help to provide weight loss.
Various studies show that inflammation can lead to various health conditions like type-2 diabetes, heart disease, and cancer. Meanwhile, seeds can fight inflammation.
Another key benefit of seeds is they might help to lower blood sugar levels. This is important to help prevent/treat type-2diabetes. This condition often results from consuming foods like white sugar and refined grains.
However, since seeds are high-fiber, they can help to prevent blood sugar spikes. That, in turn, can help to reduce the risk of high blood sugar and type-2 diabetes.
This is one of the main health benefits you can get from chias. They’re loaded with these substances to help fight off free radical molecules. This can help to protect your body from infection, inflammation, illness, etc.
Antioxidants can also provide other benefits. For example, it’s believed they can help prevent disease, reduce cell damage, and provide anti-aging properties after learning chia seeds and amino acids.