How To Incorporate Chia Seeds into Your Daily Diet

Have you been seeing and hearing about chia seeds, wondering what’s so great about them and how to eat them?  Me too! So here’s some of the benefits and how to incorporate chia seeds into your daily diet.


We are finally beginning to rediscover what ancient Aztecs and Mayans have known for centuries – chia seeds are a healthy, nutritious food. An ancient grain native to Mexico, chia seeds (salvia hispanica) are said to sustain the body through strenuous exercise and physical stress.

While chia seeds have an impressive nutritional profile (1 ounce has 9 grams of fat, 11 grams of fiber, 4 grams of protein, 18% of the US RDA of calcium, and Omega-3 fats), there are many benefits that can’t be understood by simply studying the nutrients. For example, chia seeds, like flax seeds, form a thick, gelatinous substance in water and other liquids. This implies that they may be helpful for blood sugar imbalances. In the stomach, this sort of thickening action can slow the conversion of carbohydrates into sugar.

There are other benefits of chia seeds, indicated in a recent study. Participants’ blood clotting factor was reduced, as was inflammation. Body levels of Omega-3 fatty acids were greatly increased, and blood pressure was reduced.

chia pudding

So how can you enjoy these healthful little seeds? They are mild flavored and go well with many foods you probably already eat. Dry chia seeds are crunchy and when added to a liquid their texture is similar to cooked tapioca. Here are 10 ideas to get you started.

  1. Make a traditional Mexican beverage by mixing chia seeds with water, then adding lemon juice and sugar.
  2. Sprinkle chia seeds – ground or whole – onto hot or cold cereal, yogurt, salads, or soup.
  3. Ground or whole chia seeds can be mixed into the batter of cookies, cakes, muffins and other baked goods.
  4. Chia seeds can be sprouted very easily, and the sprouts can be eaten on sandwiches or soups. Remember the chia pets? Sprouts can also be mixed into salads or blended into a green smoothie.
  5. Sprinkle some seeds on peanut butter that you spread on crackers, a sandwich, or celery sticks, it’s yummy.
  6. Mix chia seeds into homemade or commercial granola.
  7. Add a tablespoon or two to a smoothie.
  8. Mix ground or whole seeds in to baby food for a brain-building food that is not prone to incite allergies.
  9. Mix chia seeds into vinaigrette salad dressing to thicken it.
  10. Make vanilla chia pudding, it’s similar to tapioca pudding but quicker and easier to make. (This is my favorite!)

You’ll find that chia seeds have very subtle flavor, making them palatable mixed with or sprinkled on many other foods. Are you a chia fan? What’s your favorite way to eat them? Comment below, we’d love to hear from you!

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