New Jersey Bariatric Center
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What am I eating? Chia Seeds

By Karen Kelly, R.D. | February 26, 2021


Lately, I’ve been adding chia seeds to anything I can think of. I like to add them to my protein shakes, overnight oats or on top of yogurt. Sometimes I even sneak them into pancakes for the kids. Why? Chia seeds are a tiny, nutrient dense powerhouse. They are loaded with omega-3 fatty acids which are good for your heart, fiber which is good for digestion and calcium that’s good for your bones. They’re packed with health benefits and very few calories making them really easy to add to your favorite foods. 

Let’s break down the nitty gritty of these little seeds.

2 Tablespoons of Chia seeds per serving:

  • 11 grams of fiber
  • 4 grams of protein
  • 9 grams of fat (5 of them are omega-3’s)

They are also loaded with antioxidants that help to protect your body against free radicals that can cause disease. One important health benefit of chia seeds is weight loss. The soluble fiber found in chia seeds absorbs water and expands in your stomach, keeping you feeling fuller for longer periods of time. Studies also show that chia seeds can help reduce inflammation in your body, reduce blood sugar levels and lower your risk of heart disease. Give these little seeds a try and let me know what you think.

Karen Kelly, RD, is a registered dietitian at New Jersey Bariatric Center, a medical & surgical weight loss center with offices in Springfield, Somerville, Hoboken, East Brunswick, Sparta and Totowa, New Jersey. She provides pre-operative and post-operative nutritional counseling to New Jersey Bariatric Center’s Gastric Bypass, Gastric Sleeve, LAP-BAND (gastric band) and revision patients, in addition to dietary counseling for patients in our Medical Weight Loss program.
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