chia seeds protein benefits
how much protein does chia seeds have?
chia seeds Protein:- Chia seeds contain 19% protein — a similar amount to other seeds but more than most cereals and grains.
* High protein intake is associated with increased fullness after meals and reduced food intake.
* Notably, these seeds offer all nine essential amino acids and are thus a high-quality plant-based protein.
However, they are not recommended as the sole protein source for children.
* chia seeds Nutrition facts: Chia seeds contain 138 calories per ounce (28 grams).
* By weight, they are 6% water, 46% carbohydrates (of which 83% is fiber), 34% fat, and 19% protein.
* The nutrients in 3.5 ounces (100 grams) of chia seeds are :
Protein: 16.5 grams
Carbs: 42.1 grams
Sugar: 0 grams
Fiber: 34.4 grams
Fat: 30.7 grams
Saturated: 3.33 grams
Monounsaturated: 2.31 grams
Polyunsaturated: 23.67 grams
Omega-3: 17.83 grams
Omega-6: 5.84 grams
Trans: 0.14 grams
Notably, chia seeds are also free of gluten.
Chia seeds are nutritious and can be part of a balanced diet. They are high in fiber and PUFAs, which are important for health.
Some research suggests that chia seeds may help lower triglycerides, total and LDL cholesterol, and increase HDL cholesterol.
More research on this is necessary to confirm the effects. People can add uncooked chia seeds to a range of foods, such as yogurt, smoothies, and cereal.
It is also possible to use chia seeds as a replacement for eggs in baking. People can find many recipes that incorporate chia seeds online.
Chia seeds vs. flax seeds vs. basil seeds Chia, flax, and basil seeds have similar nutritional profiles, and all can be part of a balanced diet.
Flax seeds generally contain more calories, protein, and fat than basil and chia seeds.
Chia and flax seeds are particularly high in Omega-3 and Omega-6 fatty acids. Chia seeds contain more fiber than basil or flax seeds.
The nutrient content of 100 g of flax, basil, and chia seeds is as follows: Flax seeds Basil seeds Chia seeds Calories 534 kcal 442 kcal 486 kcal
Flax seeds Basil seeds Chia seeds Fiber 27.3 g 22.6 g 34.4 g Protein 18.3 g 14.8 g 16.5 g
Flax seeds Basil seeds Chia seeds Fat 42.2 g 13.8 g 30.7 g Carbohydrates 28.9 g 63.8 g 42.1 g
How much protein is in a spoon of chia seeds? According to the USDA, 1 tablespoon of chia seeds provides about 69 calories, 2.3 grams of protein and 4.9 grams of fiber.
Is it OK to eat chia seeds everyday? These tiny seeds can provide fiber that helps lower cholesterol, boost your heart health and reduce your risk of developing chronic disease.
That said, because chia seeds are packed with fiber and are calorie dense, stick with no more than 2 tablespoons per day.
Why do bodybuilders eat chia seeds? But you don't have to be a high-intensity athlete to benefit from chia seeds. Bodybuilders love chia seeds because, according to Bodybuilding.com,
two tablespoons of chia seeds give you: 5x the omega-3 content of 1/4-cup of walnuts. 2x the iron and magnesium of a cup of spinach.
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