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Time of India
7 days ago
- Health
- Time of India
Ground chia seeds or whole chia seeds: Which is better for health, and why
Chia seeds, a superfood gaining popularity, can be consumed whole or ground. While both offer similar nutritional benefits, experts suggest ground chia seeds may be easier to digest, especially for those with digestive issues. Studies indicate that grinding chia seeds enhances the absorption of omega-3 fatty acids. Superfoods like chia seeds have returned to our pantries, thanks to influencers and wellness gurus. Everything from smoothies to puddings, chia seeds have taken over the foodscape, for all the right reasons. After exploring numerous ways to eat chia seeds, people are now grinding them. Yes, you read that right. Ground chia seeds! The internet is obsessed with eating ground chia seed dishes for breakfast and dessert. But is it really worth the hype? Which one is better? Ground chia seeds or whole chia seeds? Let's take a look. What are chia seeds Chia seeds come from the desert plant Salvia hispanica . These tiny black seeds are high in fiber, omega-3 fatty acids, and antioxidant content. 1 ounce (oz) of chia seeds, which is 28 grams (g) or 2 tablespoons (tbsp), contains: Calories: 138 Protein: 4.7 grams Fat: 8.7 grams (including 5 grams of omega-3s) Carbohydrates: 12.3 grams (10.6 grams of fiber) Calcium: 18% of the Daily Value (DV) Magnesium: 23% of the DV Phosphorus: 27% of the DV Vitamin B1 (thiamine): 15% of the DV Vitamin B3 (niacin): 16% of the DV Whole chia seeds vs ground chia seeds Both whole and ground chia seeds offer similar nutritional benefits. Their rich nutritional profile, including polyphenols, fiber, calcium, magnesium, phosphorus, and potassium, remains the same. However, the absorption levels may change, which means how your body accesses these nutrients may differ. Whole chia seeds have an outer shell, which is hard. This shell may pass through the digestive system intact, which could limit the absorption of the nutrients. However, when you grind the chia seeds, the barrier is broken. This way, nutrients like omega-3s and antioxidants are more bioavailable. Supreme Court Pushes Central Govt to Finalise FOPL: What It Means & Why It Matters? | Explained Which is better according to the experts and science Dr. Joseph Salhab, a Florida-based gastroenterologist, says that ground chia seeds may benefit those with digestive problems. People who have bloated often find whole chia seeds giving them a tough time. In such cases, grinding them might help. 'If you have digestive issues, you can try blending or grinding chia seeds. It helps with the texture, still keeps the fiber content, can help with easier absorption of nutrients, can cause less digestive discomfort if you're sensitive to bloating, and mixes easier in smoothies and baked goods,' he said, in a video shared on Instagram. A 2012 study found that ground chia seeds might increase omega-3 levels in the body more effectively than whole chia seeds. The study had 62 overweight (body-mass index 25 kg/m(2) and higher), non-diseased, non-smoking, post-menopausal women, aged between 49 and 75 years. The participants consumed 25 grams of ground (milled) chia seeds every day for 10 weeks. Women in the ground chia seeds group showed an increased plasma ALA and EPA, which are healthy fats (called ALA and EPA) in their blood, when compared to those who ate whole chia seeds or no chia seeds. However, it did not affect inflammation or other health risk factors. Dr Karan Rajan, an NHS surgeon, also weighed in on this recent trend. "Whole chia seeds are great and considered low FODMAP, but if you have a very sensitive GI system, your gut might thank you for grinding them. Grinding cracks the chia seeds' tough outer shell, making omega-3s, protein, and fiber more bioavailable. Think of it as unlocking the vault for better nutrient absorption and easier digestion. So… whole or ground? Both are healthy, but ground chia has specific use cases for certain conditions, and if you prefer the texture!' the surgeon said in a video shared on Instagram.
Buzz Feed
21-07-2025
- Health
- Buzz Feed
The One Food You Should Always Eat At Breakfast
From Apple Jacks to cheese omelettes, blueberry pancakes to leftover pizza, there are a zillion and one potential choices for breakfast these days. But some options are definitely more nutrient-rich than others. So what would a dietitian's No. 1 pick be? And how can we get more good stuff into our bodies first thing in the morning without sacrificing deliciousness? That's the question that we — Raj Punjabi and Noah Michelson, the hosts of HuffPost's Am I Doing It Wrong? podcast ― had for Lisa Moskovitz, a registered dietitian, certified dietitian-nutritionist and the CEO of NY Nutrition Group, when she dropped by our studio to offer her tips and tricks for doing breakfast better. Listen to the full episode here. Moskovitz's breakfast all-star is chia seeds, which are harvested from Salvia hispanica, a member of the mint family. 'It's a superfood because of all of the nutritional properties that it has, from fiber and magnesium to B vitamins and iron, and there's a little protein in there,' the author of The Core 3 Healthy Eating Plan told us. They also contain omega-3 fatty acids, which help keep our brains and hearts healthy and have been shown to reduce inflammation. 'It's great for regulating digestion,' Moskovitz added, 'so for people that struggle ... with constipation and regularities, chia seeds are a great source of insoluble and soluble fiber.' In fact, just one serving of chia seeds — typically two to three tablespoons — offers nearly 10 grams of fiber, which is one-third of the recommended daily intake for most people. Fiber not only helps with digestion by bulking and softening stools; it's been found to lower the risk for many dangerous health conditions, including heart disease, diabetes and some cancers. Chia seeds are also incredibly versatile and can be easily added to countless breakfast favorites to boost their nutritional benefits. 'You can sprinkle them in your yogurt, you can put them in your oatmeal, you can even sprinkle them on your avocado toast, in your eggs, in your coffee, and you can just take them in water,' Moskovitz suggested. 'You can soak them in your almond milk or dairy milk or any or oat milk and leave them in the fridge overnight, and that's a great grab-and-go.' By making tiny tweaks — including adding chia seeds or other nutrient-packed foods like nuts and fruit — to our tried and true breakfast go-tos, we can score more of what our bodies need without missing out on our morning favorites. 'Stop worrying about what to cut out and just think about what we can add in,' she advised. Moskovitz also chatted with us about the ideal time to eat breakfast, what to know before you eat another egg, the four things to add to every smoothie, and much more. Listen to the full episode wherever you get your podcasts.
Time of India
24-05-2025
- Health
- Time of India
How to eat chia seeds the right way? Smart ways to get weight loss benefits from this superfood
Once upon a time someone dropped a spoonful of chia seeds into a mason jar of almond milk, forgot about it, and returned to discover pudding magic. Fast forward, and we're now living in a world where chia seeds have gone from ancient Aztec fuel to global wellness royalty. They've infiltrated our breakfast bowls, our Pinterest boards, our smoothies, and yes even our water bottles. You've likely seen chia puddings layered like parfaits, glistening under honey drizzles and artfully topped with strawberries. From fitness influencers in LA to Delhi, everyone seems to be sprinkling, soaking, and slurping these seeds like their life depends on it. But why? Why are we collectively losing our health-conscious minds over something that looks suspiciously small? The answer lies in what chia seeds actually are: small but mighty nutritional powerhouses that are just as good for your gut as they are for your Instagram aesthetic. So, let's get into the juicy pulp of this story: what makes chia seeds a legit superfood, why the world is going absolutely bonkers over them, and how you can eat them the right way to squeeze out every last drop of benefit. Where do these tiny seeds come from? Chia seeds, in case you missed the trend train, come from the Salvia hispanica plant, a species in the mint family native to Mexico and Guatemala. These little dynamos were once a staple in the diets of ancient civilizations like the Aztecs and Mayans, who considered them essential for stamina and strength. Fast forward a few centuries, and science is starting to agree. A 2015 study published in the Journal of Food Science and Technology revealed that chia seeds are loaded with omega-3 fatty acids, antioxidants, fiber, high-quality protein, and a slew of essential minerals like calcium, phosphorus, and magnesium. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Trading CFD dengan Teknologi dan Kecepatan Lebih Baik IC Markets Mendaftar Undo So, yes, chia seeds deserve the hype. For starters, they contain more omega-3s per gram than salmon, more calcium than milk, and more fiber than most cereals. One tablespoon delivers nearly 5 grams of fiber, which is why people who add chia to their daily diet often report better digestion and longer satiety between meals. They're also rich in antioxidants that fight off inflammation and oxidative stress—a fancy way of saying they help you glow from the inside out. How you eat chia seeds matter Dry chia on toast or dumped raw into a smoothie won't give you the magic you're looking for. These seeds need to be soaked, think of it as their personal glow-up moment. When chia seeds absorb liquid, they swell up to 10–12 times their original size, creating a gel-like casing that does wonders for your digestive system and helps regulate blood sugar spikes. That's why you'll often find chia in puddings, overnight oats, or 'chia fresca'—a hydrating drink made by mixing them with water and a splash of citrus. If you want to actually get the benefits (like staying full longer, digesting like a champ, and maybe even shrinking that waistline), you must eat them the right way. Step one: Soak them. Chia seeds are basically sponges in disguise. When you soak them in water, milk, or juice, they absorb the liquid and form a gel-like texture. This not only makes them easier to digest but also boosts their ability to make you feel full. And fullness = less snacking. Try mixing 1 tablespoon of chia seeds with ½ cup of water or almond milk. Let it sit for at least 30 minutes (or overnight if you're fancy). Boom—chia gel, aka the good stuff. Step two: Make chia pudding your bestie. Chia pudding is the go-to for a reason. It's easy, filling, and tastes like dessert if you do it right. Mix 2–3 tablespoons of chia seeds with 1 cup of plant milk, add a splash of vanilla, cinnamon, or cocoa powder, and refrigerate it overnight. Top it with fruit or nuts and thank yourself later. Step three: Chia water. If you're trying to lose weight, drinking chia water is a sneaky-smart trick. Add 1 tablespoon of chia seeds to a glass of water with lemon or lime juice. Wait 15 minutes and stir. It'll keep you hydrated and help curb hunger between meals. Some people swear it keeps them from reaching for snacks all afternoon. Step four: Add to literally everything. Once you're soaking them properly, chia can go in smoothies, oatmeal, yogurt, soups, or even baked goods. You won't taste them much, but your body will definitely feel the benefits—like more fiber and protein. Obsessed much? Oh yes, we are. Chia seeds have become the darlings of health culture because they're versatile, easy to prepare, and fit perfectly into virtually every diet: vegan, keto, paleo, gluten-free—you name it. They're the neutral party of the nutrition world, blending into whatever lifestyle you're rocking this month. A study in Diabetes Care even found that regular chia consumption reduced blood pressure and inflammation in patients with type 2 diabetes. Another research review suggested that chia can help manage cholesterol levels and may even promote weight loss, thanks to their impressive fiber content and satiating effects. The obsession isn't just about health, though—it's about lifestyle. Chia puddings are Instagrammable. They're customizable. They let you play mad scientist with your fridge. One day it's matcha chia pudding with coconut yogurt; the next, it's chocolate-peanut butter with banana slices. Eating healthy has never felt so indulgent—or so photogenic. At the end of the day, chia seeds are proof that big things come in tiny, jelly-like packages. So, the next time someone offers you a spoonful of gooey, glistening chia pudding, don't wrinkle your nose. Grab it, stir it, soak it, and eat it like your gut will thank you. Because in the world of superfoods, chia is not just a phase—it's a full-on revolution in a teaspoon. One step to a healthier you—join Times Health+ Yoga and feel the change
Time of India
22-05-2025
- Health
- Time of India
Overnight soaked chia seeds water with lemon and honey: Why it should be consumed before breakfast
Chia seeds, rich in fiber and omega-3s, become a health powerhouse when soaked overnight and combined with lemon and honey. This simple drink enhances digestion, boosts immunity with vitamin C from lemon, and supports heart health. Honey's antimicrobial properties provide energy, making it a perfect pre-breakfast ritual for overall wellness and weight management. Chia seeds have become a superstar in the world of food and nutrition. From weight loss to potentially reducing the risk of chronic diseases, the health benefits of chia seeds are infinite. You can consume these tiny black seeds based on your wellness goals. But what would happen if you eat overnight-soaked chia seed water with lemon and honey before breakfast? Before we delve into it, let's take a look at the nutritional value of chia seeds. Chia seeds come from the Salvia hispanica plant. They are known for their high fiber, omega-3 fatty acids, and antioxidant content. Chia seeds have become a staple these days and are added to smoothies, puddings, and infused water. If you look at the nutritional value, 1 ounce (oz) of chia seeds, which is 28 grams (g) or 2 tablespoons (tbsp), contains: Calories: 138 Protein: 4.7 grams Fat: 8.7 grams (including 5 grams of omega-3s) Carbohydrates: 12.3 grams (10.6 grams of fiber) Calcium: 18% of the Daily Value (DV) Magnesium: 23% of the DV Phosphorus: 27% of the DV Vitamin B1 (thiamine): 15% of the DV Vitamin B3 (niacin): 16% of the DV Chia seeds enhanced with a dash of lemon and a spoonful of honey could be one of the simplest yet most powerful habits for improving overall health. This nutrient-dense drink is easy to prepare and budget-friendly, and offers a range of health benefits that can kickstart your day. From boosting digestion to supporting heart health, this morning elixir deserves a spot in your daily routine. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Trade Bitcoin & Ethereum – No Wallet Needed! IC Markets Start Now Undo RFK Jr. Openly Tells World To Exit 'Bloated' WHO As Global Health Officials Watch Silently \ Drinking overnight-soaked chia seeds water with a dash of lemon and honey before breakfast will jumpstart your system. Chia seeds, which are packed with fiber, omega-3 fatty acids, and antioxidants, form a gel-like consistency when soaked. When you soak it overnight, it will enhance digestion and nutrient absorption, and also promote digestion, reduce bloating, and support heart health by lowering LDL cholesterol and blood pressure. The vitamin C in lemon will boost immunity, aid digestive enzyme production, and enhance hydration. The antimicrobial properties of honey and its natural sugar will provide an energy lift and support lipid health. This low-calorie drink will reduce appetite and aid weight management by promoting satiety. How to prepare You only need four ingredients for this nutritious and refreshing drink. Water, chia seeds, lemon, and honey. Add 2-3 teaspoons of chia seeds with a glass of water (about 8 ounces), and stir well. Let it sit in the refrigerator overnight. In the morning, squeeze half a fresh lemon juice and a teaspoon of raw honey. You can also add a little bit of lemon zest if you enjoy the flavour. Stir thoroughly and consume on an empty stomach, ideally 20-30 minutes before breakfast. This timing allows the body to maximize nutrient absorption and sets the stage for optimal digestion throughout the day. One step to a healthier you—join Times Health+ Yoga and feel the change
Time of India
02-05-2025
- Health
- Time of India
Chia seeds vs black sesame seeds: A comparison of their nutrition and protein content, and which is healthier
Chia seeds and black sesame seeds are powerhouses of essential nutrients. Both have health benefits, ranging from anticancer properties to gut and heart health. Both seeds are part of our diet, as they are packed with essential nutrients, however, they differ in their nutritional profiles, protein content, and overall health benefits. Let's take a look at whether chia seeds or black sesame seeds have better health benefits, and which one should be incorporated into our daily diet. Nutritional value of chia seeds (All Images Courtesy: istock) Chia seeds, derived from the Salvia hispanica plant, are known for their high fiber, omega-3 fatty acids , and antioxidant content. They have been used in Aztec and Mayan civilizations, for their medicinal properties. If you look at the nutritional value. 1 ounce (oz), which is 28 grams (g) or 2 tablespoons (tbsp) of chia seeds, contains: Calories: 138 Protein: 4.7 grams Fat: 8.7 grams (including 5 grams of omega-3s) Carbohydrates: 12.3 grams (10.6 grams of fiber) Calcium: 18% of the Daily Value (DV) Magnesium: 23% of the DV Phosphorus: 27% of the DV Vitamin B1 (thiamine): 15% of the DV Vitamin B3 (niacin): 16% of the DV Nutritional value of black sesame seeds PC: Pixabay Black sesame seeds, derived from the Sesamum indicum plant, are known for their nutty flavor and high content of healthy fats and minerals. A 1-ounce (28-gram) serving of black sesame seeds contains: Calories: 160 Protein: 5 grams Fat: 13.6 grams (mostly unsaturated fats) Carbohydrates: 6.6 grams (4 grams of fiber) Calcium: 28% of the DV Magnesium: 25% of the DV Iron: 23% of the DV Protein content When it comes to protein, black sesame seeds edge out chia seeds slightly, offering 5 grams per ounce compared to chia seeds' 4.7 grams. However, chia seeds are known as a complete protein, making them a better choice for people looking for plant-based protein sources with all essential amino acids. For individuals following a vegan or vegetarian diet, chia seeds may be more beneficial in meeting protein needs when combined with other plant-based foods. Which one is better? Both seeds offer different health benefits. Chia seeds are excellent source of antioxidants, which can slow down aging and also decrease the risk of cancer. It may also aid weight loss, because these seeds are high on fiber and protein. Chia seeds have soluble fiber, which can lower total and LDL (bad) cholestrol in your blood. This can reduce your risk of heart disease. It can also reduce blood sugar levels. Signs that all is not well with your liver Black sesame seeds on the other hand, have a higher fat content, though these are primarily healthy unsaturated fats. It is rich in antioxidants, and help improve blood pressure. Sesame also has anticancerous properties due to two compounds in it sesamol and sesamin. These black seeds are good for hair and skin. Well, which is better? It really depends on your dietary needs. For those prioritizing fiber, omega-3s, and a complete protein, chia seeds are the better choice. For individuals seeking higher calcium, iron, and antioxidants, black sesame seeds may be preferable. You can pick based on what health benefits you are looking for. Masterclass for Students. Upskill Young Ones Today!– Join Now
