Benefits of Chia Seeds on the Ketogenic Diet
What are Chia Seeds?
Chia seeds are small, black seeds that come from the Salvia Hispanica plant. They are often added to foods to add texture and volume, but research suggests that they may also provide numerous health benefits.
What are the Benefits of Chia Seeds?
1. Macronutrient Composition: Chia seeds contain 9g of fat, 5g of protein, and 10g of fiber (1g net carbs) per 1 oz serving. These high fat, moderate protein, and low-carb macros make chia seeds the perfect addition to the ketogenic diet.
2. Micronutrient Composition: There are plenty of fruits and vegetables acceptable for the consumption of a ketogenic diet; however, many individuals (mostly beginners) find themselves swaying away from eating these foods because of the carb count. If you are one of these people, adding chia seeds into your diet is a way to pack in the micronutrients, without the carbohydrates. Chia seeds are packed full of the following:
- Calcium
- Magnesium
- Manganese
- Phosphorus
- Zinc
- Vitamin B1 (thiamine)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin)
3. Cardiovascular Health: Research has also suggested that chia seeds may also contribute to healthy triglyceride, cholesterol, and blood pressure levels. [1] [2]
4. Insulin & Glucose Control: Notably, research suggests that chia seeds can help improve insulin levels and negate the effects of insulin resistance. Studies show that chia seed consumption may help normalize and regulate blood glucose levels. [3] [4] [5] [6]
How can you incorporate chia seeds into your diet?
If you are looking to reap the benefits of chia seeds, but don’t have how to incorporate them into your diet, here are a few simple methods. Chia seeds can be incorporated into recipes, added on top of other dishes, or even eaten alone. Here are some of the most delicious and simplest ways to incorporate chia seeds into your diet.
Recipes
As a topping
Sprinkle chia seeds on top of these foods:
- Salad
- Avocados
- Protein shake
- Acai bowl
- Roasted veggies
Do you incorporate chia seeds into your diet?
Let us know your favorite chia seed recipe and how you like to incorporate these healthy seeds into your diet!
References
Kulczy?ski, B., Kobus-Cisowska, J., Taczanowski, M., Kmiecik, D., & Gramza-Micha?owska, A. (2019). The Chemical Composition and Nutritional Value of Chia Seeds-Current State of Knowledge.Nutrients, 11(6), 1242. https://doi.org/10.3390/nu11061242
Marcinek K, Krejpcio Z. Chia seeds (Salvia hispanica): health promoting properties and therapeutic applications – a review.Rocz Panstw Zakl Hig. 2017;68(2):123–129.
Chicco AG, D’Alessandro ME, Hein GJ, Oliva ME, Lombardo YB. Dietary chia seed (Salvia hispanica L.) rich in alpha-linolenic acid improves adiposity and normalises hypertriacylglycerolaemia and insulin resistance in dyslipaemic rats. Br J Nutr. 2009;101(1):41–50. doi:10.1017/S000711450899053X
Creus, A., Ferreira, M. R., Oliva, M. E., & Lombardo, Y. B. (2016). Mechanisms Involved in the Improvement of Lipotoxicity and Impaired Lipid Metabolism by Dietary ?-Linolenic Acid Rich Salvia hispanica L (Salba) Seed in the Heart of Dyslipemic Insulin-Resistant Rats.Journal of clinical medicine, 5(2), 18. https://doi.org/10.3390/jcm5020018
