Need more fiber in your diet? Chia Seeds to the rescue!

I have 1 tablespoon of chia seeds every morning with breakfast. I usually put them in my oatmeal (when added to liquid they get this gel like consistency similar to jello or tapioca! yum!). This morning I put them on a gluten free english muffin with organic almond butter and bananas.

These nutritious little seeds are great because they help stabilize blood sugar, contain lots of fiber, and improve your sensitivity to insulin. Insulin is one of your body’s main fat storage hormones, and improving insulin sensitivity can reduce the amount of insulin circulating in your bloodstream, which can lead to fat loss. Chia is also rich in Omega-3 fats, and the seeds are super filling because they contain fiber.

·       Mix 1/3 cup of seeds with 2 cups of water, stir and repeat after 15 minutes. The gel-forming reaction happens due to the soluble fiber

Are you a runner? (or a fan of cardio in general?) These seeds are often reffered to as “runners food” because they are great to eat before going on a run. Heres why:

The same gel-forming phenomenon takes place in the stomach every time foods are eaten that contain these gummy fibers. The gel that is then formed in the stomach creates a physical barrier between carbohydrates and the digestive enzymes that break them down. As a consequence, this process slows the conversion of carbs into sugar.

That’s the reason why ultra athletes that regularly consume chia state that they don’t suffer from sugar crashes resulting in dizziness and decreasing performance. The slowing conversion creates endurance. Prolonging this conversion once again stabilizes metabolic changes and creates a longer duration in the fueling effects of carbohydrates.

·       Chia also has hydrophilic properties meaning that they have the ability to absorb more than 12x their weight in water;  by holding on to water the ability to prolong hydration is guaranteed

·       The seeds help to retain moisture and regulate the body’s absorption of nutrients while maintaining the electrolyte balance which is an important issue in ultramarathon races



How to eat them:

  • Add them to your morning oatmeal or overnight oats
  • Add them to your smoothie
  • Make a chia seed pudding. See my recipe here
  • Spread some almond or peanut butter on toast and sprinkle on top
  • Add them to your favorite juice 

Courtney SwanComment