5 Easy Ways to Fit Chia Seeds Into Your Diet – Besides Smoothies


Raw and certified organic Chia seeds are in a class with the healthiest foods on the planet. This beneficial and amazing super food should be a staple in everyone’s diet. Chia seeds are very high both in fiber and in vitamin E. They contain 6 grams per serving of Omega 3, which makes it beneficial for both men and women, as Omega 3 is known for help heart and skin health. Read further for a list of easy ways to fit Chia seeds into your diet.

Health Benefits of Raw Organic Chia Seeds

Raw and certified organic Chia seeds contain a massive amount of nutrients with very few calories. Though they are tiny in size, Chia seeds are one of the most nutritious foods on the planet. They are loaded with protein, fiber, Omega-3 fatty acids and various micro-nutrients.

Just a 28 gram (1 oz.) serving of Chia seeds contains the following:

  • Protein: 4 grams.
  • Fat: 9 grams (5 of which are Omega-3s).
  • Fiber: 11 grams.
  • Manganese: 30% of the RDA.
  • Magnesium: 30% of the RDA.
  • Phosphorus: 27% of the RDA.
  • Calcium: 18% of the RDA.
  • They also contain a good amounts of Potassium, Zinc, Vitamin B3 (Niacin), Vitamin B1 (Thiamine) and Vitamin B2.

Several other health benefits include:

High Antioxidants. Antioxidants are not only beneficial to us, but to the seeds themselves. Since Chia seeds are high in antioxidants, it helps to protect the delicate omega-3 fats within the seeds.

Nearly all carbohydrates in Chia seeds are fiber. On the nutritional information, it states that Chia seeds contain 12 grams of “carbohydrate.” 11 of those grams are fiber, which is not digested by the body. Chia seeds are 40% fiber by weight, making them one of the best sources for fiber anywhere in the world. Due to all of that fiber, Chia seeds can absorb up to 10-12 times their weight in water, making them almost gel-like and expanding within your stomach. In theory, this should increase fullness, slow absorption of your food and help you to eat fewer calories automatically. Overall, a great option for those in pursuit of natural weight loss. Fiber also has various beneficial effects on health.

Chia seeds are high in quality protein. This makes them a great alternative to protein powders and fake proteins. Protein is also the most weight loss friendly micro-nutrient and can substantially reduce cravings and overall appetite.

Chia seeds are high in calcium, protein, phosphorus and magnesium. All of these nutrients are absolutely essential to maintaining healthy and dense bone structure.

Lowers blood pressure and blood sugar. Chia seeds can significantly lower blood pressure and help reduce blood sugar spikes after meals.

5 Easy Ways to Fit Chia Seeds Into Your Diet – Besides Smoothies

Pudding is a sweet treat that tastes great, but can often be very unhealthy for you. Instead, try this:
½ cup raw organic Chia seeds
2 cups coconut or almond milk
2-3 teaspoons raw organic cacao powder
vanilla (to taste)
1 tablespoon or more of raw organic agave nectar

Egg Replacement In Baked Goods
Sometimes, you just run out of farm raised eggs. Some people choose to avoid eggs all together. Either way, chia seeds can make a great egg substitute.
Use 1 tablespoon of finely ground chia seeds (use blender or food process to grind dry chia seeds) and 3 tablespoons of water as a replacement for each egg in a baking recipe. You will be surprised at how good it comes out, and how much healthier it is for you.

In a Salad
Sprouts are delicious. Why not sprout your own chia seeds to add a kick to your salads that is highly nutritional?

Oatmeal Replacement
Oatmeal is an energizing way to start your morning. Try mixing some almond or coconut milk with chia seeds for some quick oatmeal that is rich in nutrients.

Replacement for Breading
All of that sugar and gluten in regular bread crumbs is enough to make one feel heavier just by looking at it! Almond flour mixed with Chia seeds and your favorite spices make a delicious “breading” replacement for any food that could use an added crunch and spice.


Chia seeds are extremely beneficial to your health, and something all of us should find a way to incorporate into our diets. The benefits far outweigh the cost, and chia seeds seem to last a while each time you buy a bag. Start putting healthy foods into your body, and you will truly feel the difference.

Remember to always go with an organic option to avoid dangerous toxins and pesticides that non-organic foods are prone to carry.

For those of you that eat Chia seeds regularly, what recipes do you live by, and in what other ways do you utilize this nutritious seed?

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Sources for this article include:

1.) Authoritynutrition.com
2.) Sunfood.com
3.) DrWeil.com