Since making the decision to experiment with a ketogenic diet, I have been incorporating chia seeds into many of my meals. Chia seeds are packed with healthy omega 3 FA, and since they're carbohydrate content is primarily fiber, they have a low net carbohydrate value. In general, dietary fiber is not a significant source of usable energy in the body because fiber resists hydrolysis by digestive enzymes. Fiber doesn't provide energy to the body in the form of glucose, but will provide calories in the form of usable short-chain FAs as a byproduct of fermentation in the colon. Fiber delays gastric emptying which effectively increases and prolongs satiety -- we feel fuller for longer periods of time.
You can mix them in with smoothies, oatmeal or yogurt, or sprinkle them on top of salads. There are multiple modes of chia seed concoctions, but pudding is amongst my favorite.
- 3-4 tbsp Chia seeds
- 1/2 cup coconut milk
- Stevia to taste
- Combine chia seeds with coconut milk and stevia. Mix well and let the chia seeds soak up the liquid in the fridge for around 2 hours. The longer they're soaking, the more chia seed goodness will get absorbed.
For more information on the benefits of fiber, visit Mark's Daily Apple.