Chia milk is milk that is prepared from chia seed. Chia comes from the Mayan word for strength and this seed was an important part of the ancient Aztec diet, Mayan and Incan diets.
Chia milk is made by soaking chia seeds with water and with walnuts overnight. After the seeds have been soaked, these ingredients are all blended together until smooth. Often individuals add tahini, honey and vanilla to the soaked seeds, along with additional water, to create a palatable taste.
Benefits Of Chia Milk
Chia milk is rich in essential fatty acids, specifically omega-3 fatty acids, minerals, antioxidants, soluble fiber and vitamins. Unlike certain animal-produced milk, chia milk is an easily digestible protein, making it an excellent alternative for individuals who are lactose intolerant. Chia has been shown to help stabilize blood sugar levels, aid digestive regularity and provide energy.
A cup of chia milk has the following nutritional value:
- 111 calories
- 7 g total fat
- 0.8 g saturated fat
- 1.5 g monounsaturated fat
- 2.8 g polyunsaturated fat
- 0 g trans fat
- 0 mg cholesterol
- 13.1 mg sodium
- 43.7 mg potassium
- 11.1 total carbohydrates
- 3 g dietary fiber
- 0.2 g sugar
- 2.3 g protein
A one-cup serving of chia milk provides 7% daily recommended value of calcium, 3.7% daily recommended value of iron, 5.6% daily recommended value of Thiamin and 8.2% daily recommended value of copper. Chia milk has trace amounts of vitamins A, C, E, B2, B6, niacin, folic acid, magnesium and zinc.
What Is Regular Milk?
Regular milk is often referred to as cow’s milk. Cow’s milk comes from dairy cows and is available in several different varieties, such as whole milk, 2%, 1% and fat free. Two percent, 1% and fat free milk are reduced fat milk because they contain less than whole milk, which has 3.5% fat.
Benefits of Regular Milk
Cow’s milk is an excellent source for protein and calcium. Due to both the protein and calcium, cow’s milk helps strengthen bones. Additionally, cow’s milk contains large amounts of vitamin A, vitamin B12, riboflavin, sodium, potassium and thiamine.
In addition to helping build bones, cow’s milk has shown to help form healthy cells in the digestive tract to prevent colon cancer and the calcium in regular milk has shown to help protect women against breast cancer. In a study conducted by Obesity Research, a diet that is rich in dairy milk and other calcium-rich foods has shown to help individuals lose weight.
One cup of 1% dairy milk has the following nutritional value:
- 102 calories
- 2 g fat
- 2 g saturated fat
- 0 g trans fat
- 12 mg cholesterol
- 107 mg sodium
- 13 g carbohydrates
- 0 g fiber
- 13 g sugar
- 8 g protein
One cup of regular 1% milk provides you with 10% daily recommended value of vitamin A and 29% daily recommended value of calcium.
Chia Milk vs. Regular Milk
Unlike regular milk, chia milk can be consumed by individuals who suffer from lactose intolerance. Chia milk has contains omega-3 fatty acids, which has shown to help reduce the risk of certain heart disease and it has shown to help stabilize blood sugar levels. Chia milk has noticeably less sugar and more fiber than regular milk.
Regarding taste, regular milk is typically more palatable than chia milk. Additionally, regular milk provides dieters with more protein and fewer carbohydrates than chia seeds.
