Today, Matcha Chia Pudding is a main topic of this article. FIRST, to know more about this pudding's healthy advantages, let look into chia seed's health benefits that will be mentioned below.
11 HEALTH BENEFITS OF CHIA SEEDS
Despite its small size, Chia seeds are one from the most nutritious food on the planet. They are loaded with fiber, protein, Omega-3 fatty acids and various micronutrients.
A one-ounce (28 grams) serving of chia seeds contains:
- Fiber: 11 grams.
- Protein: 4 grams.
- Fat: 9 grams (5 of which are omega-3s).
- Calcium: 18% of the RDI.
- Manganese: 30% of the RDI.
- Magnesium: 30% of the RDI.
- Phosphorus: 27% of the RDI.
- They also contain a decent amount of zinc,
vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.
Chia seeds are high in antioxidant that help protect fine fat in seeds. They also have various benefits for health. Most importantly, antioxidants fight free radical production, which can damage cell molecules and contribute to aging and diseases such as cancer.
Almost all carbohydrates in Chia seeds are fiber. This gives them the ability to absorb 10-12 times weighing in water, becoming gel-like and expanding in your stomach. Theoretically, this should increase fullness, slow absorption of your food and help you automatically eat fewer calories. Fiber also has a variety of beneficial effects on health.
Chia seeds are high in quality protein, much higher than most plant foods. By weight, they are about 14% protein. They also have a good equilibrium of essential amino acids, so your body should be able to use their protein content. The protein is the weight loss macronutrient and can significantly reduce appetite and desires. A high protein consumption reduces appetite and has been demonstrated to reduce obsessive reflections on 60% food and the night snacking desire of 50%.
Chia seeds high protein and fiber, both have been shown to help weight loss. Also, the protein in chia seeds could help reduce appetite and food intake. However, the study of chia seeds has provided diverse results. When combined with a real-food based diet and a healthy lifestyle, chia seeds may definitely help promote weight loss.
Like flaxseeds, chia seeds are very high in omega-3 fatty acids. In fact, chia seeds contain more omega-3s than salmon. Unfortunately, humans are inefficient at converting ALA into these active forms. Therefore, plant omega-3s tend to be vastly inferior to animal sources like fish oil. However, humans are not good at converting this to DHA, the most Omega-3 fatty acids are important.
The study of the effect of Chia seeds on risk factors for heart disease cannot be concluded. Some studies show benefits, others don't. Given that the seeds of Chia high fiber, protein and omega-3, they can reduce the risk of your heart disease. Mouse studies show that Chia seeds can reduce certain risk factors, including triglycerides, inflammation, insulin resistance, and abdominal fat. They can also increase HDL cholesterol "good". Some studies show that Chia seeds significantly reduce blood pressure in people with hypertension, which is a strong risk factor for heart disease.
Chia seeds are high in calcium, magnesium, phosphorus and protein. All of these nutrients are essential for bone health.
Studies show that Chia seeds can reduce blood sugar increases after carbohydrate flour, it may benefit people with type 2 diabetes supporting this by showing that eating bread containing Chia seeds lowered the post-eating blood sugar rise compared to bread which was not included Chia.
Limited evidence shows that eating Chia seeds can reduce the inflammatory marker known as HS-CRP. However, health benefits are uncertain and more research is needed. One study of 3 months in 20 people with diabetes shows that eating 37 grams of Chia seeds every day reduces HS-CRP inflammatory markers by 40%. Instead, those who got wheat Bran did not experience significant benefits.
Chia seeds are easily prepared and often added to porridge or smoothies. Chia seeds are very easy to put in your diet. The seed itself feels rather bland, so you can add it to almost everything. They also don't need to be pounded like flaxseed, which makes it easier to prepare. They can be eaten raw, soaked in juice, added to porridge, pudding, smoothies or added to the baked food. You can also sprinkle it on cereal, yogurt, vegetables or rice dishes. Because their ability to absorb water and fat, they can be used to thicken the sauce and as substitutes for eggs in recipes. They can also be mixed with water and turn into gel. Adding Chia seeds to recipes will dramatically increase their nutritional value.
SECOND IS INGREDIENTS AND METHOD
• 1 cup coconut milk
• 1 cup plain Greek yogurt
• 2 tbsp. maple syrup
• ½ cup raspberries, plus extra for topping
• 2 tsp. Matcha Green Tea Powder
• ¼ cup chia seeds
1. In a small blender, add ½ cup of coconut milk, ½ cup of Greek yogurt, 1 tbsp.
maple syrup and ½ cup of raspberry. Blend until smooth. Pour into A.
Container, and then stir half of Chia's seeds.
2. In a separate container, combine the remaining ½ cup of coconut milk, ½ cup
Greek yogurt, 1 tbsp. Maple syrup and powder matcha. Beat until combined. Add the remaining Chia seeds and mix well.