Oatmeal with chia seeds is a powerhouse breakfast option, combining the individual benefits of two nutritional superstars. Both oatmeal and chia seeds are considered superfoods, offering a wide array of health advantages, particularly for heart health. Including chia seeds or oatmeal in your diet each day helps your amazing heart stay strong and healthy.
Nutritional Profile of Oatmeal and Chia Seeds
To understand the benefits, it's important to look at the nutritional components of each.
Chia Seeds: Tiny Seeds, Mighty Benefits
Chia seeds may be small, but they’re incredibly rich in nutrients. Chia seeds are tiny black or white seeds from the plant Salvia hispanica L. A staple in the ancient Aztec and Maya diets, these seeds have been touted for their health benefits for centuries. Ancient civilizations viewed chia seeds as highly nutritious.
Just 1 ounce (28 grams or 2 tablespoons) of chia seeds contains:
- Calories: 138
- Protein: 4.7 g
- Fat: 8.7 g
- Alpha-linolenic acid (ALA): 5 g
- Carbs: 11.9 g
- Fiber: 9.8 g
- Calcium: 14% of the Daily Value (DV)
- Iron: 12% of the DV
- Magnesium: 23% of the DV
- Phosphorus: 20% of the DV
- Zinc: 12% of the DV
- Vitamin B1 (thiamine): 15% of the DV
- Vitamin B3 (niacin): 16% of the DV
Chia seeds are also an excellent source of antioxidants. The specific antioxidants in chia seeds include chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol.
Read also: Benefits of Oatmeal Drinks for Dieting
Oatmeal: A Hearty and Healthy Grain
Oatmeal, particularly when made with oat groats or steel-cut oats, is a rich source of protein, fiber, and antioxidants. Oats contain a type of soluble fiber called beta-glucan, which lowers blood glucose and cholesterol levels and reduces the risk of heart disease and diabetes.
Health Benefits of Oatmeal with Chia Seeds
Combining oatmeal and chia seeds amplifies their individual benefits, creating a breakfast that supports various aspects of health.
Heart Health
Both chia seeds and oatmeal are excellent for heart health. Chia seeds are high in heart-healthy soluble fiber and omega-3 fatty acids.
Lowering Cholesterol: Dietary fiber helps lower "bad" LDL cholesterol levels in the blood. Soluble fiber, the kind primarily found in chia seeds, can help lower total and LDL (bad) cholesterol in your blood. Consuming ALA, the omega-3 fatty acid in chia seeds, has also been linked to decreased heart disease risk. Pectin may lower LDL cholesterol levels by binding to cholesterol in the digestive tract and helping to eliminate it from the body.
Reducing Inflammation: Chia seeds are rich in omega-3 fatty acids, which help reduce inflammation and prevent irregular heartbeats. Oatmeal contains antioxidants like avenanthramides that reduce inflammation and protect LDL cholesterol from damage. Caffeic acid in chia seeds also has anti-inflammatory effects.
Read also: Oatmeal: A Nutritional Powerhouse
May Reduce Triglycerides: Research shows the soluble fiber in chia seeds can help lower triglyceride levels over time.
Blood Sugar Management
Oatmeal with chia seeds can be a beneficial addition to a diet for managing blood sugar levels, especially for individuals with type 2 diabetes.
Improved Blood Sugar Control: The fiber in oatmeal makes it a slower-burning carb compared to refined carbs, releasing energy slowly and preventing rapid spikes in blood sugar. Oats made history when they became the first food with a Food and Drug Administration health claim label in 1997. Oats contain a type of soluble fiber called beta-glucan, which lowers blood glucose. The study found that oatmeal was a highly effective tool for achieving better blood sugar control in patients with type 2 diabetes and reduced the amount of insulin required.
Chia Seeds and Insulin Sensitivity: Consuming chia seeds may help with blood sugar regulation, possibly due to their fiber content and other beneficial compounds. Animal studies have found that chia seeds may improve insulin sensitivity.
Weight Management
The combination of fiber and protein in oatmeal with chia seeds can aid in weight management.
Read also: Is Oatmeal Safe for Kidney Patients?
- Increased Satiety: Chia seeds may help with weight loss, as they are rich in fiber, which adds bulk to your meals and hence prolongs their satiety value. Oats' fiber and protein content contribute to feeling full longer and slowing the release of blood glucose. One study found that eating chia seeds mixed with yogurt for breakfast increased feelings of fullness and reduced food intake in the short term compared with eating chia-free yogurt.
Digestive Health
The high fiber content of both oatmeal and chia seeds promotes a healthy digestive system.
- Improved Gut Health: Pectin supports gut health by promoting the growth of beneficial bacteria in the gut microbiome.
Bone Health
Chia seeds are high in several nutrients that are important for bone health, including calcium, phosphorus, and magnesium. Observational studies suggest that getting enough of these nutrients is important for maintaining good bone mineral density, an indicator of bone strength.
Incorporating Oatmeal with Chia Seeds into Your Diet
Chia seeds are incredibly easy to incorporate into your diet. They taste rather bland, so you can add them to pretty much anything. They can be eaten raw, soaked in juice, or added to oatmeal, pudding, smoothies, and baked goods. You can also sprinkle them on top of cereal, yogurt, vegetables, or rice dishes. Given their ability to absorb water and fat, you can use them to thicken sauces and as an egg substitute. They can also be mixed with water and turned into a gel. A common serving size is one ounce (28 g or 2-3 tbsp) of chia seeds.
Oatmeal Preparation Methods
Instant Pot Method:
- Oat Groats: Combine milk, water, and oat groats in the Instant Pot. Cook on High Pressure for 18 minutes, then natural release for 8-10 minutes.
- Steel-Cut Oats: Combine steel-cut oats, water, and milk. Cook on High Pressure for 4 minutes, then natural release for 10-15 minutes.
Stovetop Method:
- Oat Groats: Combine 2 cups milk, 2 ½ cups water, and 2 cups oat groats in a large saucepan. Stir, bring to a simmer over medium-high heat, reduce to low, and cook for about 30 minutes, stirring occasionally.
- Steel-Cut Oats: Combine 2 cups steel-cut oats, 4 cups water, and 2 cups non-dairy milk in a large saucepan. Bring to a boil, reduce to low, and simmer uncovered for 25-30 minutes, stirring occasionally.
Longevity Oatmeal Recipe
This longevity oats bowl features ground chia seeds for better nutrient absorption, flaxseed meal for heart-healthy omega-3s, and cooked apples packed with gut-friendly pectin. Natural sweetness comes from dates, which don't spike blood sugar like refined sugars, making this oatmeal a low-glycemic option. Optional ground cardamom boosts sirtuins for healthy aging, while antioxidant-rich cloves enhance its protective effects. Protein-packed hemp hearts and fortified non-dairy milk complete this wholesome, energizing meal to power your day.
Instructions:
Cook the Oats (Instant Pot Method):
- Oat Groats: Add 2 cups nondairy milk, 2 ½ cups water, and 2 cups oat groats to the Instant Pot. Stir, seal the lid, and cook on High Pressure for 18 minutes. Allow a Natural Release for 8-10 minutes, then release the remaining pressure.
- Steel-Cut Oats: Add 2 cups steel-cut oats, 4 cups water, and 2 cups milk to the Instant Pot. Stir, seal the lid, and cook on High Pressure for 4 minutes. Allow a Natural Release for 10-15 minutes, then release the remaining pressure. Transfer to Saucepan: Transfer cooked oats to a large saucepan for the next steps.
Cook the Oats (Stovetop Method):
- Oat Groats: Combine 2 cups milk, 2 ½ cups water, and 2 cups oat groats in a large saucepan. Stir, bring to a simmer over medium-high heat, reduce to low, and cook for about 30 minutes, stirring occasionally. Oats should be tender but still slightly chewy.
- Steel-Cut Oats: Combine 2 cups steel-cut oats, 4 cups water, and 2 cups milk in a large saucepan. Bring to a boil, reduce to low, and simmer uncovered for 25-30 minutes, stirring occasionally. Oats should be creamy yet slightly chewy.
Add Apples and Dates: Add chopped apples, dates, cinnamon, cloves, and 1 ½ cups more milk or water to the cooked oats. Stir well. Cover and cook for about 10 minutes, stirring frequently, until the apples soften. Add more liquid if needed.
Final Touch: Grind chia seeds and cardamom pods (if using) in a coffee or spice grinder. Stir ground chia seeds, cardamom, flaxseed meal, and hemp hearts, if using, into the oatmeal.