Curd with chia seeds: Benefits and recipes

Chia seeds are tiny powerhouses loaded with nutrients that can improve your health. These are high in fiber, and therefore, good for satiety and digestion. They also have high levels of omega-3 fatty acids, which are good for your heart. Add chia seeds to curd, and you will get antioxidants that can protect your cells and may help with weight loss! Curd and chia seeds happen to be a healthy combination and give the basic curd a nutritious upgrade. Here are some of the health benefits of adding chia seeds to curd, especially in summer.

What are chia seeds?

Chia seeds which are native to central and southern Mexico derived from the Salvia hispanica plant, a member of the mint family. These are tiny black or white oval-shaped edible seeds packed with nutrients and antioxidants. They are a rich source of alpha-linolenic acid (omega 3 FA) along with dietary fiber, vitamins, and minerals like calcium, magnesium, phosphorus, and polyphenols, according to a 2020 study published in the Molecules journal. “They may help improve blood sugar control, lower blood pressure, improve gut health, and are cardioprotective. Twenty grams of chia seeds, which is a daily recommended intake, contain 97 Kcal, 3.5 grams of protein, 8.4 grams of carbs, and 6 grams of fat mostly composed of essential fatty acids along with 6 grams of dietary fiber, says nutritionist Shruti Keluskar.

What are the benefits of adding chia seeds to curd?

Chia seeds are mostly soaked in water. But here are some of the potential benefits of adding chia seeds to curd:

1. May help in weight loss

Chia seeds are high in fibre. Curd, on the other hand, has a high protein content. “The combination of these two can regulate your weight in that case. Consuming it causes you to feel full for an extended time, which aids in weight loss,” says the expert.

2. May improve digestion

Chia seeds are an excellent source of dietary fiber, which can aid in digestion and promote a healthy gut, as per a 2023 study published in the Food Science and Nutrition journal. When combined with curd, which contains probiotics, it may support a healthy digestive system. Curd calms down the heat in your stomach and keeps the digestive system healthy.

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3. May control blood sugar

Curd and chia seeds may help you control your blood sugar. “Chia seeds are high in fiber, which helps to keep your blood sugar under control. If you want to control your blood sugar, eat chia seeds and curd,” suggests the expert.

4. Rich in Omega-3 fatty acids

Chia seeds are one of the richest plant-based sources of omega-3 fatty acids, according to a 2023 study published in the Food Science and Nutrition journal. Incorporating them into curd can offer the added benefit of these essential fats, which have anti-inflammatory properties and support heart and brain health.

5. May boost immunity

Consuming chia seeds and curd can help strengthen your immune system. “The antioxidants in it enhance the immune system, which helps to keep you healthy and prevent numerous ailments,” says the expert.

How to add chia seeds to curd?

Here are a few chia seeds and curd recipes:

1. Chia seeds with curd

Ingredients

Method
A simple way to include chia seeds in curd is by sprinkling them on top before serving, providing a crunchy texture to the creamy curd.

2. Chia seeds with thick curd

Ingredients

Method
To create a thicker consistency, mix chia seeds directly into the curd and let them sit to absorb moisture, seamlessly blending with the curd.

3. Chia seeds soaked in coconut milk

Ingredients

• Chia seeds soaked in fruit juice or coconut milk
• Curd

Method
For a more flavourful option, soak chia seeds in coconut milk before adding them to the curd for a sweet and tasty twist.

4. Chia seeds with curd smoothie

Ingredients

Method
For a smoother texture, blend chia seeds with curd in a blender until fully incorporated, ensuring every bite contains added nutrition and texture.

5. Chia seed curd pudding

Ingredients

• Chia seeds
• Curd
• 1 tablespoon of honey
• A handful of dry fruits

MethodCreate a chia seed pudding by combining chia seeds with curd, honey, and dry fruits, then refrigerate to thicken for a delicious and nutritious dessert or breakfast option.

Are there side effects of mixing chia seeds and curd?

Chia seeds and curd can be healthy. But chia seeds are high in fiber, and when combined with curd, which is a dairy product, it may result in digestive issues such as gas or diarrhea with some people. So, individuals with digestive issues such as irritable bowel syndrome (IBS) should avoid consuming chia seeds with curd.