Reduce Gluten Intake By Chia Seeds - An Unprocessed, Whole-Grain Food





Health, 11 Jan - 2018 ,

Reduce Gluten Intake By Chia Seeds - An Unprocessed, Whole-Grain Food
Credit: IndiaMART

Fast life style and processed cereal and pulses reduce immunity and strength of human body. The risk of cardiovascular disease

Fast life style and processed cereal and pulses reduce immunity and strength of human body. The risk of cardiovascular disease, type-2 diabetes and colorectalcancer increases with obesity. Diet and lifestyle can be modified toprevent and reduce the risks of these diseases.Whole grains, cereals and seeds are one of good option to reduce the consumption of wheat and rice.

Chia seeds are an unprocessed, whole-grain food that can be absorbed by the body as seeds. Two table spoons of chia seeds contains 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber, plus vitamins and mineralsChia (Salvia hispanica L.) is an annual plant of the family Lamiaceae. In pre-Columbian times, its seeds were one of the staplefoods of Central American civilizations. "Chia" means strength, and folklore has it that these cultures used the tiny black and white seeds as an energy booster. Chia seeds are composed of proteins lipids, ash and carbohydrates and have high fiber content. These seeds contain a large amount of antioxidants,minerals and vitamins.

There are following nutritional and health benefit of chia seeds

Rich amount of omega-3 fatty acids

Chia seeds are rich in polyunsaturated fats, especially omega-3 fatty acids. Chia seeds' lipid profile is composed of 60 percent omega-3s, making them one of the richest plant-based sources of these fatty acids specifically, of alpha-linolenic acid, or ALA. The omega-3s in chia seeds can help reduce inflammation, enhance cognitive performance and reduce high cholesterol.

 Lots of fiber

Fiber is associated with reducing inflammation, lowering cholesterol and regulating bowel function. Chia seeds are an excellent source of fiber, with a whopping 10 grams in only 2 tablespoons. That is one-third of the daily recommended intake of fiber per day.

 Good amount of antioxidants

Chia seeds are rich in antioxidants that help protect the body from free radicals, aging and cancer. The high antioxidant profile also helps them have a long shelf life. They last almost two years without refrigeration.

Rich in minerals

Two tablespoons of chia seeds contain 18 percent of the DRI for calcium, 35 percent for phosphorus, 24 percent for magnesium and about 50 percent for manganese. These nutrients help you prevent hypertension and maintain a healthy weight, and are important for energy metabolism and a part of DNA synthesis

Provide satiety (satisfaction)

Satiety is the feeling of being full and satisfied, which helps lower food cravings between meals. The combination of protein, fiber and the gelling action of chia seeds when mixed with liquids all contribute to their satiating effects.

 

Good alternate of gluten free diet

Chia seeds contain no gluten or grains. Therefore, all of the nutritional benefits of chia seeds can be obtained on a gluten-free diet.

Regulate blood sugar

Chia seeds can play an important role in regulating insulin levels. They can reduce insulin resistance and decrease abnormally high levels of insulin in the blood. The mild, nutty flavor of chia seeds makes them easy to add to foods and beverages. They are most often sprinkled on cereal, sauces, vegetables, rice dishes, or yogurt or mixed into drinks and baked goods. They can also be mixed with water and made into a gel.

 

Nutritional composition in chia seeds in 100 grams

·  Fiber: 11 grams.

·   Protein: 4 grams.

·    Fat: 9 grams (5 of which are Omega-3s).

·    Calcium: 18% of the RDA.

·   Manganese: 30% of the RDA.

·    Magnesium: 30% of the RDA.

·    Phosphorus: 27% of the RDA.

·    They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

Chia seed protein contains four different fractions among whichglobulins are the major components and albumins, glutelins and prolamins are present in almost equalproportion. These proteinsare readily digestible  and possess good foaming and excellent water and oil holding capacities. Chia seed proteinscontain all the essential amino acids and the ercentage of glutamic acid.


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