No two ways about it, chia juice bought in the store is expensive. It wasn’t really an option for me, but I wanted the nutritional benefits that chia seeds are known for. I’ve been putting them in my overnight oats but since I don’t have those every day I wanted to explore other options. That’s when a friend of mine told me she just made her own chia juice. She taught me and now I’ll pass it onto you! But first let’s chat a bit about chia seeds and their nutritional profile.
Chia Seed Nutrition
Chia seeds were a very important food in Mayan and Aztec cultures. The word “chia” is the Mayan word for “strength”, which is what this super food was renowned for. Even today many people talk about the sustainable energy source that chia seeds provide. Although they have been around for many years, chia seeds are only recently taking North America by storm.
From Authority Nutrition: (http://authoritynutrition.com/)
A single 28 gram serving of chia seeds (about 2 tbsp) contains:
- 11 grams of fibre
- 4 grams of protein
- 9 grams of fat (5 grams are omega-3s)
- 18% of your daily calcium
- 30% of your daily manganese
- 30% of your daily magnesium
- 27% of your daily phosphorus
- In addition chia seeds also contain healthy amounts of zinc, vitamin B3, potassium, vitamin B1 and vitamin B2
Not bad for such a small package! The best part is that most chia seeds you’ll find (including bulk barn which is where I get mine) are organic and non-GMO. They are also naturally gluten free.
In addition to the amazing nutritional profile I just shared with you, chia seeds are also extremely high in antioxidants (which help to combat free radical damage).
I also read some really interesting articles about chia seeds and their ability to help with type 2 diabetes. This has mostly to do with the slowing down of the digestive system which thereby regulates your blood sugar levels.
There are lots of resources online about the wonderful health benefits of chia seeds. If you want to learn more I encourage you to check them out.
A Note about Digestibility
When I asked some of my nutrition friends about chia seeds some interesting points came up, mostly regarding the body’s ability to absorb the famous nutrients.
The consensus amongst three of my friends (who are all nutritionists) is that you gain more of the fibre benefits from eating your chia seeds raw. While you may still get many of the other nutritional benefits, you gain more my soaking your seeds in water. Apparently this begins the sprouting process and makes the chia seeds easier to digest.
Make Your Own Chia Juice
- 3 tbsp of chia seeds
- 1 cup of warm water
- Glass or cup (I prefer mason jars for this)
- 1 cup of your favourite juice
- Place your chia seeds (3 tbsp) in your glass, jar or cup
- Add 1 cup of warm water and stir around the seeds
- Once they start to swell (which happens almost immediately) you can place the jar in the fridge
- Let your seeds soak overnight or for 5-7 hours
- At this point your water will be a thick gel
- Add 1 cup of your favourite juice, stir and enjoy!
Wasn’t that easy?