In two tablespoons, you’ll get about 10 grams of fiber and 4 grams protein. Chia is known for its incredible gelling effects when combined with a liquid to make puddings of all kinds. One study followed 20 participants with Type 2 Diabetes who consumed 37 grams of chia daily for 12 weeks and found a significant decrease in their blood pressure and C-Reactive protein, a measure of inflammation in the body.
You’ll find a whopping 9 grams of plant-based protein in one-two tablespoons, a great addition to salads, smoothies and your avocado toast! One study showed that people with eczema who took hemp seed oil for 20 weeks found less skin dryness and itchiness and was even able to reduce some medication. This is due to hemp seeds healthy fat content.
Just like peanuts make peanut butter, sesame seeds make tahini, the seed butter that goes into the making of hummus! Youll find 5 grams of protein in 2 tablespoons. Sesame seeds also offer iron and contain lignans, a plant compound (also found in flaxseeds) found to help regulate estrogen, a sex hormone int he body. Sesame seeds can also help reduce inflammation and the body’s oxidative stress load.
Another protein-packed seeds, great to add to roasted veggies is pumpkin seeds. With 7 grams of protein in two tablespoons, pumpkin seeds have been found to improve symptoms of prostate and urinary disorders. They also contain significant amounts of phosphorus and healthy monounsaturated fats. One of our favorite ways to consume the pumpkin (and sunflower) is to grind them together in a coffee grinder until you have a flour-like consistency and combing with salt for a nutty, salty spice combo to add to salads and vegetables.
Sunflower seeds contain six grams of protein and half our daily recommended intake of vitamin E in two tablespoons. One study followed participants who consumed 30 grams daily over 5 weeks and found it significantly reduced inflammation and triglycerides. Our favorite form is an alternative to peanut butter: sunflower seed butter! Try it everywhere you use peanut butter.
Maya Nahra, RD
Behavioral Registered Dietitian and Founder, CEO of Nuuaria