Not everyone is a fan of plain old chia pudding. Blending chia seeds and flax seeds together with a liquid and other ingredients creates a smoother texture that is decadent and delicious. As a bonus, you get a bigger nutrient bang for your buck. Plus, chia and flaxseed pudding is low in carbohydrates and works to reduce inflammation and regulate blood sugar levels. It is also 100% gluten-free, dairy-free, and only takes a few minutes to make.
Separately, chia seeds and flax seeds offer protein, omega-3 fatty acids, fiber, and other vitamins and minerals. Enjoying them together in one pudding is like assembling all the Power Rangers come together to form the Mega Tigerzord. Thanks to the people who understood that reference. Together, chia seeds and flax seeds can keep you feeling full for hours, making it a great breakfast or pre- or post-workout snack. Continue reading to learn about the benefits of eating this combined pudding.
Omega-3s
Omega-3s, or omega-3 fatty acids, are essential for controlling inflammatory markers in the body. According to research, Americans tend to be deficient in anti-inflammatory omega-3s. Instead, they have an excess of pro-inflammatory omega-6 fatty acids. Although the body can have a balanced ratio of omegas, the average American consumes 15 times more omega-6s than they do omega-3s. Excess levels of omega-6s in the body can contribute to chronic inflammation, which increases the risk for several degenerative diseases, such as heart disease, arthritis, IBD, and Alzheimer’s disease. Eating chia and flaxseed pudding can help boost your omega-3 intake, which may reduce overall inflammation.
Protein
Both chia seeds and flax seeds are great sources of protein. One tablespoon of chia seeds provides 2.5 grams of protein, while one tablespoon of flax seed provides 1.3 grams of protein. Protein works to stabilize blood sugars by slowing the rate at which carbohydrates are digested and absorbed into the bloodstream. Elevated blood sugar levels promote inflammation, which can cause damage to nerves and blood vessels. High blood sugar can also affect the gut microbiome, reducing levels of beneficial bacteria. That increases the risk of leaky gut, which can lead to systemic inflammation. Finally, protein can aid with appetite control and weight management by regulating hunger hormones.
Antioxidants
Every person can benefit from increasing their antioxidant intake. These nutrients have protective effects on cellular health and help protect against oxidative stress by fighting free radicals. Free radicals are natural byproducts of metabolism, but you can introduce more via habits like smoking, lack of physical activity, stress, elevated blood sugars, and poor diet. Chia seeds and flax seeds are rich in antioxidants that may help reduce inflammation, slow the aging process, and decrease the risk of chronic disease. Flax seeds offer chlorogenic acid, lignans, and p-coumaric acid, all of which exhibit anti-cancer and antioxidant effects. Chia seeds contain quercetin, chlorogenic acid, and caffeic acid, which exhibit the same anti-cancer and antioxidant properties.
Fiber
Chia seeds and flax seeds contain soluble and insoluble fiber, both of which benefit the digestive system. Insoluble fiber accelerates the rate at which food passes through the digestive tract, so it helps to keep you regular. Soluble fiber works to lower blood glucose and cholesterol levels and helps aid with weight management. Soluble fiber swells up like a gel, similar to chia seeds in liquid, and it traps glucose, cholesterol, and other waste products. It then moves that waste through the digestive tract to eliminate it. Additionally, soluble fiber helps decrease levels of ghrelin, the hunger hormone, and increase levels of satiety. That makes chia and flax pudding a great option for filling you up, enhancing digestion, and managing weight.
How To Make It
Ingredients:
- 2 cups unsweetened almond milk
- 2-4 tablespoons pure maple syrup
- 1/4 cup chia seeds
- 1/4 cup flax seeds (whole or ground)
- 2 teaspoons vanilla extract
- 1/4 cup cacao powder
- 1/4 teaspoon sea salt
Instructions:
- Add all of the ingredients to a high-speed blender and blend until smooth and creamy. Stop blending and scrape down the sides as needed to ensure that you thoroughly blend all the ingredients.
- Divide the blended mixture between two jars or storage containers and refrigerate for at least one hour.
- Remove from the fridge and top with fresh fruit, nut butter, or desiccated coconut and enjoy.
