What are chia seeds?
Chia seeds are small, black seeds from the Salvia hispanica plant, the same family as mint or basil. This plant, native to Guatemala and Mexico, was a staple food in the daily lives of the ancient Maya and Aztec peoples.
Locals often value these seeds for their excellent nutritional benefits. Furthermore, the word "chia" in the ancient Mayan language means "strength."
Chia seeds are so powerful because they are rich in protein, fiber, and omega-3 fatty acids, along with many minerals and antioxidants that are important for the body. In addition, they are used as a remedy to improve health conditions such as heart disease, diabetes, or digestive problems.
Chia seeds are quite small compared to other seeds, shaped like a flattened egg with a smooth, shiny texture. Their color usually ranges from white to brown or black.
Although in ancient times this seed was considered a dietary food, today it has become a widely used and much-loved superfood.
Digestive disorders
For some people, combining chia seeds with warm milk can worsen digestive issues. While chia seeds are high in fiber, which is generally good when mixed with milk, it can lead to an excess of fiber, resulting in constipation or diarrhea.
For those with digestive problems, it's best to avoid this mixture to maintain a healthy gut.
Nutritional value is lost at warm temperatures.
Chia seeds are rich in omega-3 fatty acids. These acids are heat-sensitive, so when exposed to higher temperatures, such as the temperature in warm milk, these essential fatty acids are easily broken down, reducing the nutritional value of the beverage.
Omega-3s play a crucial role in cardiovascular health, brain function, and reducing inflammation. Mixing chia seeds with warm milk can reduce or eliminate some of these benefits, making the combination less nutritionally effective.
Allergic reaction
For people who are allergic or sensitive to chia seeds or milk, combining them may increase the risk of an allergic reaction. Symptoms may include skin rashes, stomach problems, and respiratory issues.
For individuals with these sensitivities, it's important to remember which foods cause allergies and consult a healthcare professional before trying new food combinations.
Effect on blood sugar levels
Chia seeds are excellent for regulating blood sugar due to their high fiber content. However, when mixed with warm milk, especially sweetened milk, it can lead to a blood sugar spike. This is particularly important for people with diabetes or anyone monitoring their blood sugar levels.
Choosing unsweetened cold milk or simply enjoying chia seeds (with water) can help maintain stable blood sugar levels.
Impact on digestive enzymes
Milk contains proteins like casein and whey, which require specific enzymes to break down. Warm milk can slightly alter the activity of natural enzymes necessary for digestion.
Similarly, chia seeds are high in fiber, which can slow down digestion. The combination of warm milk and chia seeds can slow digestion, especially in people with sensitive digestive systems, leading to discomfort.
The right way to eat chia seeds for good health.
No matter how good a food is, eating too much of it is not good. It's best to consume chia seeds in moderation, about 1-2 teaspoons per day. You should start with a small amount, about half a teaspoon, to check your digestive system's reaction. Then you can gradually increase the amount.
To aid digestion, we should soak chia seeds in water before eating them. Alternatively, grinding chia seeds is also a good option instead of eating them whole. This allows the body to better absorb the nutritional benefits of chia seeds.
People can also choose sprouted chia seeds. Sprouted chia seeds optimize protein bioavailability and have a better calcium content.
The simplest way is to mix chia seeds with water and drink it normally, or mix it with yogurt, smoothies, etc. Drinking it about 30 minutes before meals helps you feel full and crave less starchy and high-calorie foods.
Because the omega-3 fatty acids in chia seeds are easily altered by high temperatures, it is best to soak them in cold or lukewarm water.
Individuals at higher risk, such as those with allergies, high blood pressure, diabetes, or digestive disorders, should use chia seeds with caution. Alternative foods to chia seeds include other fiber-rich foods such as vegetables, legumes, nuts, fruits, and whole grains. Flax seeds are also a good substitute for chia seeds as they offer many similar health benefits.
Source: https://kinhtedothi.vn/nhung-nguy-co-tiem-an-khi-ngam-hat-chia-trong-sua-am.html
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