Is chia pudding really worth the hype? The short answer is YES! From increased energy to weight loss to gut health, here are seven amazing chia pudding benefits you need to know!
Top 7 Chia Pudding Benefits Overview
skip ahead
- Boosts mental and physical energy
- Supports weight loss goals
- It’s anti-inflammatory
- Promotes good gut health
- Supports healthy digestion and elimination
- Improves heart health
- Helps balance blood sugars
Not a fan of chia pudding’s traditionally lumpy texture? Me neither! This is why my family and I can’t get enough of this silky-smooth chia pudding recipe. It will change your mind about chia pudding forever!
Chia pudding benefits
1. Boosts mental and physical energy
Chia pudding provides long-lasting energy for both the body and the brain. This is because chia seeds contain the nutritional trifecta of protein, fat and fibre. These key nutrients work together to give you an energy boost that lasts for hours.
Depending on the milk you choose, you can double down on the chia pudding benefits and increase your mental focus while you’re at it! Coconut milk is an ideal base for your chia pudding because it contains fats called MCTs (medium-chain-triglycerides) which are easily used by the brain. MCTs aren’t digested the same as other fats, so you get a big boost of brain energy quicker than other healthy fats.
2. Supports weight loss goals
Chia pudding’s hunger-crushing trifecta of protein, fat and fibre helps you stay satiated for hours! A small amount (like ¼ to ½ cup) goes a long way and makes an ideal snack when you’re craving something sweet and creamy!
Another chia pudding nutrition benefit to consider is its ability to crush evening cravings. When we don’t get enough essential nutrients throughout the day, we tend to crave what our body needs later on. Because chia seed pudding is so nutrient-dense, it can help alleviate those late-night hunger cues.
3. It’s anti-inflammatory
This may be one of my favourite chia pudding benefits! Anti-inflammatory foods got me back on my feet after undergoing a painful health crisis in 2017. Chia seeds are packed with two major inflammation fighters: omega 3 fatty acids and antioxidants.
Omega 3 fats:
Acute inflammation plays an important role in the body. However, chronic inflammation is damaging and a leading cause of most chronic diseases and autoimmune conditions. Thankfully, a diet rich in omega-3 fatty acids can reduce chronic inflammation. Omega-3 fatty acids fuel the body’s natural anti-inflammatory abilities while inhibiting certain inflammatory compounds.
Antioxidants:
More specifically, caffeic acid. Caffeic acid is an antioxidant with strong anti-inflammatory properties. So much so, it’s used therapeutically to relieve inflammatory conditions such as rheumatoid arthritis and inflammatory bowel disorders.
4. Promotes good gut health
Chia pudding is packed with the good stuff needed to make your gut happy. Chia seeds are rich in prebiotics, aka food for your good bacteria. You might already know about the importance of probiotics, aka good bacteria. However, just like you and me, your good bacteria need to eat!
Thankfully, foods like chia seeds, ensure the good bacteria in your body stay well-fed and active, so they can fight off the bad bacteria. And when your good bacteria is strong and plentiful, you feel better both mentally and physically.
FUN FACTS: Over 90% of the feel-good, happy chemical serotonin is produced in your gut. And 70 to 80% of your immune system’s cells live and interact with your gut microbiome.
Want to double down on these chia pudding benefits? Add a tablespoon or two of fermented coconut milk to your chia pudding recipe for an extra boost of probiotics!
5. supports healthy digestion & elimination
Chia pudding is loaded with healthy fibre that helps to sweep and carry out waste and toxins from your digestive tract and body. A healthy and clear digestive tract decreases your risk of developing inflammatory bowel and autoimmune conditions.
If you’re excited to take advantage of these chia pudding benefits and want to introduce more fibre into your diet, here are two tips to help prevent excess gas and constipation.
- Go slowly, adding only a few extra grams per day.
- Drink plenty of water.
The good bacteria in your body love fibre, but too much too quickly can cause a temporary disturbance in your gut, leading to excess gas and bloat.
Fibre soaks up water like a sponge as it moves waste, toxins and bad cholesterol out of the body. Which is a good thing! However, if you aren’t getting enough water, it will have a hard time making it to the finish line. 💩 So if you are increasing your fibre intake, make sure you’re drinking a few extra glasses of water a day to help it do its job!
6. Improves heart health
The fibre and omega-3 fatty acids in chia pudding benefits your heart health in more ways than one!
- It helps lower bad cholesterol, aka LDL cholesterol, reducing your risk of high blood pressure, heart disease and stroke.
- It helps increase your good cholesterol, aka HDL cholesterol. You need good cholesterol in the body to make essential hormones, like estrogen, testosterone and vitamin D, to build healthy cells, and to make bile which the body uses to break down and use healthy fats.
- It helps decrease your triglyceride levels, which lowers your risk of heart attack, heart disease and stroke.
- It reduces hypertension, aka high blood pressure. In fact, chia seeds are so effective at lowering blood pressure, that if you are on blood pressure medication, you’ll want to let your doctor know if you plan on eating them daily.
IMPORTANT NOTE: Please talk to your doctor or healthcare practitioner prior to altering, reducing or stopping any medications. For more information please refer to my health disclaimer here.
7. Helps balance blood sugars
Last but definitely not least, chia pudding helps to balance your blood sugar, making it a diabetic-friendly meal and snack option!
It has a very low glycemic index (depending on the amount and type of sweetener added) thanks to the nutritional trifecta of protein, fat and fibre. This blood-balancing combo works by slowing down the rate sugar, aka glucose, enters your bloodstream.
SUMMARY
Chia pudding’s nutritional trifecta of protein, fat and fibre, coupled with its high fibre and omega-3 content, has the ability to improve your health in many ways. It can also help decrease your risk of various chronic diseases and help relieve their various symptoms.
Chia Pudding nutrition facts
With all that said, not all chia pudding recipes are made equal. Like any recipe, your chia pudding nutrition values will always come down to your chosen ingredients. Keep reading to learn why this chia pudding recipe outshines them all!
BEST EVER Chia pudding INGREDIENT benefits
Your chia pudding nutrition benefits will vary depending on the milk, sweetener and type of chia seeds you use. Here’s a breakdown of the ingredients in this silky-smooth chia pudding, and where to buy them. Feel free to skip ahead to the ones you’re most interested in:
chia seeds
Are chia seeds healthy? Oh, let me tell you! Chia seeds are a budget-friendly super-food powerhouse!
Nutrient-wise they’re rich in:
- Omega-3 fats,
- Soluble and mucilage fibre,
- Antioxidants,
- Plant protein,
- B-vitamins, calcium, iron, phosphorus, manganese, selenium, copper and magnesium.
Health benefits-wise, they:
- Help regulate and balance your blood sugar.
- Improve digestion and help prevent (and soothe) inflammatory bowel conditions.
- Are anti-inflammatory powerhouses, thanks to their high omega-3 and antioxidant content.
- Promote healthy hormones and help your body to rid itself of toxins.
- Improve the appearance of hair and skin… just to name a few!
Black vs white chia seeds:
In short, black chia seeds have slightly more protein, whereas white chia seeds have slightly more omega-3 fats. They taste and gel the same, so feel free to choose the colour based on your nutritional needs or the recipe aesthetic you are going for. I use black chia seeds in all my recipes, as they are the most affordable option for me.
Costco’s Kirkland brand has the best price for organic black chia seeds. Just like all seeds and nuts, it’s best to store chia seeds in the fridge. Doing so keeps their omega-3 fats fresh and powerful!
coconut milk
Coconut milk is not only a delicious dairy-free milk alternative, but exceptionally healthy for you.
Nutrient-wise, it’s rich in:
- Electrolytes.
- Healthy fats, including the oh-so-popular MCTs (medium-chain-triglycerides).
- Iron, zinc, magnesium, phosphorus, selenium, copper and manganese.
Health benefits-wise:
- It’s excellent brain food.
- MCTs provide quick energy for both the brain and your muscles.
- Helps keep you hydrated and energized.
- It’s anti-inflammatory, anti-fungal and anti-bacterial.
- It helps balance blood sugars and keeps you feeling full for longer.
- Reduces the occurrence of ulcers.
Costco sells my favourite tasting brand in a 6 pack for half the price as the grocery store. It’s shelf stable and has many uses, so buying it in bulk to save money makes sense.
dates
Dates are a highly nutritious, sweet-tasting dried fruit that’s easy to integrate into your healthy eating regime.
Nutrient-wise, they’re rich in:
- Fibre,
- Antioxidants,
- Vitamin A, C, K and B-vitamins, along with iron, calcium, phosphorous, magnesium and potassium, just to name a few.
Health benefits-wise they:
- Are a low-glycemic sweetener that won’t spike your blood sugar levels
- Support strong, healthy bones.
- Promote healthy, natural labour for pregnant women.
- Are anti-fungal, anti-bacterial, anti-viral and anti-inflammatory.
- Often boasted as an anti-aging superfood!
Costco sells my favourite dates for the best price. They make an excellent snack on their own and are a wonderful addition to many, many recipes, both sweet and savoury!
FERMENTED COCONUT MILK
Want to supercharge your chia pudding nutrition benefits? Try using fermented coconut milk!
It’s an easy-to-use, cost-effective probiotic supplement, that’s also kid-friendly! It promotes healthy gut bacteria, which is essential for a healthy immune system, good mental health and smooth-functioning bowels.
It doesn’t have a strong taste and blends great into smoothies, overnight oats and chia pudding. If adding to overnight oats or chia pudding, you may want to add an extra teaspoon or two of maple syrup if you aren’t used to its flavour.
Dosage:
Just like with any supplement, everyone’s probiotic needs are different. Unless you are allergic to coconuts, fermented coconut milk is a safe probiotic option for most. Start small with only 1 teaspoon at a time, and work up to 1 to 2 tablespoons daily.
Like with any new food, take note of how your body responds. Some bloating is normal at the beginning as your body adjusts to probiotics, but prolonged bloating could be a sign that this probiotic blend isn’t right for you.
Costco does sell a less-expensive 2-pack of my favourite fermented coconut milk, however as this product does require refrigeration, I would recommend trying it out first to ensure it agrees with your body and taste buds. Many health food stores and large Canadian grocery store chains carry single bottles of this wonderful product.
Speaking of healthy ingredients, if you are looking for the easiest way to upgrade your nutrition, try swapping some nutrient-packed ingredients into your current meal-time routine! Don’t know where to start? Not to worry. I’ve got you! Just download my FREE Healthy Ingredient Substitutions Guide here for loads of tips, tricks and nutrition facts. It also includes a handy master list to make shopping and meal prep easier!
questions?
If you have any questions about these chia pudding benefits and the information you’ve learned today, please don’t hesitate to leave a comment or send me an Instagram direct message! ✨
I can’t wait to hear all about your healthy eating journey and what you’ve been cooking! Please comment below or share your successes with me on Instagram @nourashnutrition so that I can celebrate you and your healthy eating milestones!
Sending you strength and confidence today to fuel your healthiest tomorrow!
I had no idea chia seeds could do so much for my health. I like traditional chia pudding and eat it every once and while, but I’m definitely going to start eating it more often. I can’t wait to try your chia pudding recipe! It looks so creamy.
I’m so grateful you found this information helpful Liz. I look forward to hearing what you think about the recipe!
What do you do when you don’t have a fermentatd coconut milk?
That’s a great question Suzy! You have a couple of options. The first is that you can omit it altogether. You only use a tablespoon or two of it to give the pudding a probiotic boost. So leaving it out won’t affect the texture or structure of the recipe. The second option is to swap some or all of the canned coconut milk in the recipe with kefir, which is a fermented milk drink. While the latter isn’t dairy-free, milk kefir is easier to digest than traditional milk and dairy products, so it’s worth a shot if you aren’t 100% dairy-free and want extra probiotics in your chia pudding!