Ground Chia Seeds: Benefits And How To Use In 2024

Though chia seeds are tiny, they pack a powerful punch of nutrients that can be added to almost any dish – savory or sweet, in whole or in grounded form. Chia seeds are not only good for weight loss but are one of the top vegan foods for weight loss. Most individuals tolerate chia seeds well, but it’s always good to know both chia seeds benefits and side effects. One of the coolest things about chia seeds is that they contain all three of the macronutrients – protein, fat, and complex carbohydrates (and fiber, too!).

This makes them a great option for when you want to boost your macronutrient levels, as well as give yourself a boost in vitamins and minerals. Protein is particularly important for women, to keep their bone density strong as they age, so in addition to chia seeds, consider the best protein bars for women.

Health Benefits Of Ground Chia Seeds

Better Omega-3 Fatty Acid Absorption

By grinding chia seeds, we remove the outer shell of the seed. In doing so, nutrients like omega-3 fatty acids^[1] become more bioavailable to us. In other words, the nutrients are more easily taken up and used by the body. The outer shell does contain some fiber, so you may lose a little fiber in the grinding process, but not enough to make a significant difference.

High In Nutrients

Many of the essential human nutrients exist in ground chia seeds. These include dietary fiber, protein, calcium, B vitamins, magnesium, omega-3s, and vitamin E (just to name a few). You can consider chia seeds a food version of a multivitamin and sprinkle them into many of your favorite dishes.

Great For Digestion

Fiber is crucial for digestion, and chia seeds have plenty of fiber. Not only does fiber help keep us regular, moving our bowels consistently, but it also feeds the beneficial bacteria in our gut, which helps the gut microbiome diversify and grow. So, eat ground chia seeds up!

Heart Health

Heart health is heavily reliant on good quality fats – you guessed it, omega-3s and alpha-linolenic acid (ALA), both of which are found in chia seeds. ALA not only reduces inflammation, taking pressure off the heart, but it helps to lower both blood pressure and cholesterol^[2], reducing the risk of heart attack and stroke.

Better Blood Sugar Levels

The various nutrients in chia seeds combined help aid in healthy blood sugar levels^[3]. Fiber helps to reduce blood sugar spikes by slowing down sugar’s absorption in the bloodstream, while the combination of protein and dietary fat also helps curb blood sugar spikes. When our blood sugar is under control, we have an easier time losing weight, we feel better, we sleep better, our moods are stable and good, and we lower inflammation in the body.

High In Antioxidants

Among its many nutrients, chia seeds contain a significant amount of antioxidants. These work for our health by protecting our cells from damage caused by free radicals, which are harmful molecules that can lead to disease and premature aging over time.

Helps With Weight Loss

Nutrition plays the biggest role in weight loss (much more than exercise – though that should not be discounted). Chia seeds are an excellent food to have on hand if you’re trying to lose weight because the seeds contain a complete set of macronutrients – fat, fiber, protein, and carbs – which helps keep us fuller for longer. So not only are we less likely to snack, sabotaging our weight loss efforts, but we’re feeding ourselves well in the process.

Good For Bones

Finally, ground chia seeds can help promote bone health, thanks to some of the bone-supporting nutrients in the seeds, such as calcium, magnesium, and phosphorus^[4]. These nutrients not only help to maintain bone density, but bone strength, as well. This is especially important as we age because our bones tend to get weaker over time. This is particularly important for women who are more prone to bone loss and weakness than men.

Chia Seeds: Ground Or Whole?

Chia seeds can be eaten whole or ground. Whole chia seeds are a superfood^[5], providing omega-3 fatty acids, protein, fiber, and other nutrients. When mixed with liquid, whole chia seeds absorb the liquid and expand, creating a gelatinous consistency (think: chia seed pudding).

So should you grind chia seeds? The answer is that when chia seeds are grounded, they are just as nutritious but easier to digest. Grinding them can also increase nutrient absorbability. Ground chia seeds are easy to sprinkle into cereal, baked goods, and smoothies.

Does Grinding Chia Seeds Reduce Nutrients?

No, grinding chia seeds does not reduce the nutrient content in the seeds. Grinding the seeds into a powder form can work the same way chewing does, easing digestion. Ground chia seeds are usually better tolerated than whole seeds, and the nutrient content can be assimilated better in the body. Some oxidation may occur when grinding the seeds as they get exposed to air, however, this should not impact the nutritive value of the seeds, so enjoy them whole or ground!

How To Grind Chia Seeds: Tips & Recipes

The easiest way to grind chia seeds is to use a coffee/seed grinder. Coffee/seed grinders are small and lightweight kitchen appliances that are easy to operate and relatively inexpensive. Simply add the seeds to the grinder, close the lid, and hit the start/grind button for a few seconds. The blade will spin around at a fast speed, chopping the seeds into a fine powder. Alternatively, you can use a food processor.

Once the seeds are in powder form, find a dry closed container to store them in the refrigerator. If it’s cool enough in your home, you may wish to leave them out with your spices and sprinkle them into food as you see fit. However, they will only last a day or two without refrigeration. It’s best to grind just the amount you want to use and use it right away.

If you’re worried about the taste of chia power in other foods, the great thing about chia seeds is that they are essentially flavorless. This makes it easy to sprinkle into everything from cereal to oatmeal, smoothies to baked goods, omelets, and salads, all unnoticed.

If you’re new to eating chia seeds, start with a small amount (1 teaspoon a day) and work your way up as desired.

Can Ground Chia Seeds Promote Weight Loss?

Ground chia seeds are a great weight-loss food^[6]. The combination of protein, omega-3 fats, and complex carbohydrates (slow digesting sugars), in addition to the fiber in the seeds, helps increase satiety and stabilize blood sugar. Avoiding blood sugar spikes is crucial to weight loss, as is limiting snacking. When we feel fuller longer, snacking decreases and weight loss is more easily achieved.

This being said chia seeds are only one food, and weight loss is a complex process that involves various lifestyle changes – a healthy diet, regular sleep, exercise, stress management, and so forth. Chia seeds can be a great addition to any weight loss plan, but should not be solely relied on to lose or manage weight. You can eat ground chia seeds but consider how you can incorporate ground chia seeds to enhance a well-rounded, healthy diet.

Conclusion

Chia seeds are tiny but powerful seeds that come packed with micro and macronutrients. The seeds can be enjoyed in whole or in ground form, depending on your preference for texture. Neither the taste nor the nutritional content of the seeds is compromised during the grinding process. If anything, grinding chia seeds into a powder makes them easier to digest, easier to add to many dishes, and easier to absorb.

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