Is it potential for a tiny seed to be a nutritional heavy-hitter? If it’s a chia seed, then sure! Chia seeds (Salvia hispanica) are small – about 0.08 inches (2 millimeters) in diameter – but do not overlook them. These gray seeds, dappled with black and white spots, are on the superfood shortlist. A 1 ounce (28 grams, or two tablespoons) serving of chia seeds has 11 grams of fiber, 4 grams of protein and 9 grams of good-for-you fats. Chia seeds also comprise vital levels of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2. Lily Allen-Duenas, a vegan nutritionist and founder of the holistic health and wellness webpage, Wild Yoga Tribe. Because chia seeds are high in fiber and protein, they assist damper any potential blood sugar spikes coming from the foods sometimes paired with it, similar to fruit or yogurt, says Tracy Lockwood Beckerman, registered dietitian and creator of “The higher Period Food Solution.” “Because of these benefits, chia seeds are a great accessory to any meal, especially for these with diabetes, or anybody attempting to realize balanced blood sugar management. That same serving of chia seeds incorporates 137 calories. And, if you happen to subtract indigestible fiber, the caloric impression lowers to only a hundred and one calories. Why? Because this makes the nutritional champ “versatile and simply added to just about any recipe without disrupting taste or cooking methods,” says Trista Best, a registered dietitian with Balance One Supplements. The result’s that “there is not any best means for people to incorporate chia seeds into their eating regimen. Try them in sweet or savory dishes. They are often added to smoothies, sprinkled over porridge or even made into crackers,” says Celine Beitchman, director of nutrition on the Institute of Culinary Education, which has campuses in New York City and Los Angeles. There are many scrumptious recipes out there for chia seed puddings,” says Allen-Duenas, “although I do prefer to use them as an egg substitute in baking.