Oats With Amaranth, Chia Seeds and Blueberries Recipe (2024)

FAQs

Oats With Amaranth, Chia Seeds and Blueberries Recipe? ›

For one serving you will need: 1/2 cup of rolled oats. 2 tablespoons of chia seeds.

For one serving you will need: 1/2 cup of rolled oats. 2 tablespoons of chia seeds.

Why do you put chia seeds in overnight oats? Chia seeds up the nutrition content in overnight oats. They're loaded with good-for-your-gut fiber and omega-3 fatty acids, which help calm inflammation in your body and may protect you from chronic disease. They also add a nice protein boost to this recipe.

Oatmeal is rich in soluble fiber, which helps to reduce LDL cholesterol levels (the “bad” cholesterol) and improve overall lipid profile. Chia seeds are packed with heart-healthy omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure, and decrease the risk of heart disease.

1 serving of blueberry and chia overnight oats contains 364 Calories. The macronutrient breakdown is 68% carbs, 16% fat, and 16% protein. This is a good source of protein (27% of your Daily Value), fiber (43% of your Daily Value), and potassium (15% of your Daily Value).

A 2-tablespoon serving (which is a TON of seeds) has 150 calories, 10g of fiber, 6g of protein and 10g of fat, most of which is the healthy polyunsaturated variety. In terms of how much chia to eat each day, it's smart to stick to the 2-tablespoon serving size.

If you're not used to eating a lot of fiber, though, consuming too many sources in one sitting may cause digestive issues like bloating or diarrhea. A standard dosing suggestion is 0.7 ounces (20 grams or 1.5 teaspoons) of chia seeds twice daily. Chia seeds may provide various advantages as part of a healthy diet.

As Best points out, "some of the worst ingredients that are mistakenly added to healthy overnight oat recipes include chocolate sauce, sugar, syrup, and dried fruit."

Side Effects of Eating Too Many Chia Seeds

"Some people may experience GI and digestive issues from eating too many chia seeds. This is likely because they're an excellent source of fiber," explains Schlichter. "Also, these symptoms may be exacerbated if you're not drinking enough water," she says.

When combined with milk or yoghurt, overnight oats can be a source of protein, which is essential for muscle repair and overall body function. The fibre and nutrients in oats are associated with a reduced risk of heart disease. They can help lower bad LDL cholesterol levels and promote cardiovascular health.

What happens if I eat a bowl of oatmeal everyday? ›

Along with these positive benefits, research shows this popular breakfast can even support weight-loss and weight-management efforts. According to a 2021 review published in Foods, oat beta-glucan has positive effects on hyperglycemia, lowering blood lipid levels and reducing weight.

Although chia seeds offer a variety of health benefits, eating too many may lead to complications: Digestive issues. Because of their high fiber content, eating too many chia seeds may cause constipation, diarrhea, bloating, and gas.

The omega-3 fatty acids and caffeic acid in chia seeds may reduce inflammation in the gut. This can alleviate symptoms of IBS, such as abdominal pain, bloating, and diarrhea. Chia seeds are also low in FODMAPs, making them a safe option for people with IBS.

Brown rice. Brown rice is a highly nutritious whole grain that provides a hearty dose of fiber, protein, manganese, and selenium in each serving ( 11 ). You can use it to make brown rice breakfast porridge, a delicious and filling alternative to oatmeal.

Although chia seeds provide healthy protein, fiber, and omega-3 fatty acids, whole-grain oats are a heartier source of vitamins, minerals, and heart-healthy antioxidants, and are generally considered more filling.

But after a little experimentation, I realized that adding chia seeds to overnight oats takes them to a whole new level. They give the oats a delicious thick and creamy texture, sort of like that of chia pudding. They also add protein, fiber, and healthy fats.

Chia seeds as part of a healthy diet

There is no RDA for chia seeds. Still, they can be safely eaten in amounts of 50 grams daily, which is about five tablespoons. Two tablespoons provide all of the nutritional benefits listed above. Soaked chia seeds have a gel-like texture.

The secret of chia seeds is that once moistened, they form a thick gel which bulks up meals and makes them more substantial – taking a long time to digest and thus keeping you fuller for longer without adding significant calories. Add to smoothies, sprinkle over breakfast cereals – just a teaspoonful or two is enough.

The simplest way that most of us already know is to have soaked chia seeds with water in the morning. Well, that's just to get started! The best time to eat chia seeds is all day, and they can be easily added to various recipes to increase their nutritional value.

Eating too much chia ”might cause abdominal discomfort and bloating,” says Vickers. If you're new to chia seeds, ”start small and build your way up,” says Soutter. ”Begin with a teaspoon and see what you can tolerate. Have no more than 2 tablespoons a day (28g) and always drink plenty of water with them.”