Chia flour: good reasons to include it in your diet

Functional foods are “higher” than ever! They are those that, in addition to nourishing, help to reduce the risk of certain diseases, improve the quality of life, in short, offer numerous benefits to the body.

Within this context, chia has been standing out for some time and is commonly used in the diet of people who are concerned about following a healthy diet. But currently, a “derivative” of it has attracted even more attention: chia flour.

Talitta Maciel, nutritionist at Espaço Reeducação Alimentar, explains that chia flour is obtained by grinding chia seeds. “It is rich in fiber, about 98% of its composition, it is rich in magnesium, phosphorus, potassium and calcium, in addition to B vitamins”, she says.

Chia flour benefits

Talitta talks about the advantages of consuming chia flour:

• It helps in the functioning of the intestine because it is rich in fiber (about 98% of its composition);
• Due to the fibers, it provides satiety;
• Also due to the presence of fibers, it helps to reduce the absorption of fats and glucose;
• It can be consumed by people with dietary restrictions, such as celiacs and vegetarians;
• It helps in the fight against osteoporosis, as it is rich in calcium and other important nutrients for bone health;
• It has fewer calories than wheat flour;
• Rich in minerals such as magnesium and potassium, it improves muscle response after physical exercise;
• Its calcium is more bioavailable than that of milk, that is, the human body uses and absorbs the calcium from chia better.

chia seed x chia flour

Talitta explains that chia seeds contain large amounts of proteins of high biological value, fiber, omega 3 and antioxidants. “It has anti-inflammatory action and helps in the absorption of glucose, being an ally in the fight against diabetes; helps with bone health, as it is rich in bioavailable calcium,” she says.

Chia flour, adds the nutritionist, has the same properties as the seed, but the amounts of fiber are higher. So, in addition to presenting all the benefits of chia seed, flour can contribute even more to increased satiety and, consequently, to weight loss. It also ensures the proper functioning of the intestine and increases muscle response after physical exercise.

Therefore, it can be said that chia flour is a good indication for people who are following a weight loss diet, individuals with a history of constipation and those who practice physical exercises.

How to use chia flour and where to find it

Talitta explains that chia flour can be used as part of recipes that contain wheat flour, enriching them with nutrients. Below she cites some suggestions:

• Bread dough;
• cakes;
• Pies;
• In the salad;
• In yogurt;
• With fruit;
• In juices;
• In porridge;
• Mixed with oat bran;
• In vitamins etc.

According to the nutritionist, the suggestion of consumption is up to two tablespoons (soup) per day.

“We find chia flour in natural products stores, supermarkets, organic products fairs. It can still be made at home, mixing chia seeds in a blender”, highlights Talitta.

Wheat Flour x Chia Flour

Check out the nutritional value comparisons between wheat flour and chia flour:

Wheat flour (100 g)

Energy value: 360 kcal

Carbs: 75.1 g

Fibers: 2.3 g

Proteins: 9.8 g

Lipids: 1.4 g

Omega 3: X

Omega 6: X

Magnesium: 31 mg

Calcium: 18 mg

Sodium: 1 mg

Phosphorus: 115 mg

Potassium: 151 mg

Chia flour (100 g)

Energy value: 186 kcal

Carbs: 52.9 g

Fibers: 51.8 g

Proteins: 29.3 g

Lipids: 7 g

Omega 3: 4.2 g

Omega 6: 1.4 g

Magnesium: 570 mg

Calcium: 890 mg

Sodium: 1.1 mg

Phosphorus: 1130 mg

Potassium: 1070 mg

Recipes with chia flour for you to try

Check out some recipes that go great with chia flour:

1. Chia, oat and chestnut cake

Ingredients

• 2 tablespoons chia seeds
• ½ cup of chia flour
• ½ cup of rolled oats
• 2 cups brown sugar (brown)
• 1 ½ cups of wheat flour
• 1 tablespoon of baking powder
• ½ cup of Brazil nut (ground)
• ½ cup of raisins
• 2 tablespoons of sunflower oil
• 1 ½ cups of boiling water
• 2 eggs
• 1 pinch of sea salt

Preparation mode

1. Pour the boiling water over the oats and chia beans.
2. Add oil, mix and let it rest for 20 minutes.
3. Add brown sugar and eggs.
4. Add the wheat flour, chia flour, salt, baking powder and, finally, the Brazil nut. Mix well, pour into a round shape with a central hole and greased.
5. Bake in oven at 180°C for approximately 40 minutes.
6. With the dough in the pan, before baking, sprinkle Brazil nuts to decorate.
7. As a topping use agave syrup.

2. Cocada with passion fruit and chia

Ingredients

• 250 grams of grated natural coconut
• 1 dessert spoon of chia flour
• Pulp of 2 passion fruit
• 1/3 cup of demerara sugar
• 1/3 of coconut milk

Preparation mode

1. In a pan, place the grated coconut, passion fruit pulp, sugar and chia flour.
2. Bring to a boil, mixing well.
3. Reduce the heat until the juice starts to dry and keep stirring so you don’t burn the bottom.
4. When you reach that point, with a little broth still, add the coconut milk, stir and remove from the heat.
5. Serve cold.

Wholemeal cake with chia

Ingredients

• 2 apples with skin
• 1 cup chia flour
• 1 tablespoon of vanilla essence
• 3 eggs
• 1 ½ cup of sugar
• 2/3 cup of oil
• 1 cup wholemeal flour
• 1 cup oat flakes
• 1 tablespoon of baking powder
• 1 tablespoon of cinnamon powder
• 1/2 cup chopped walnuts
• 3/4 cup of milk
• ½ cup of raisins

Preparation mode

1. Wash the apples, peel them and chop them. (Reserve the shells).
2. Place the eggs, sugar, oil and apple peels in a blender.
3. In a bowl, mix the wholemeal flour, oatmeal and chia flour.
4. Add the chopped apples, walnuts, raisins and cinnamon.
5. Pour the beaten content into the blender and the vanilla essence.
6. Stir well and add the yeast gently.
7. Place the cake in a preheated oven at 180 degrees for 40 minutes.

Now you have great reasons to include chia flour in your diet. Remember: in addition to these recipes, it is a good option to replace wheat flour in many other preparations. Use creativity and create several functional dishes!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.