best ways eat

6 Best ways to eat chia seeds

Chia seeds are often called a superfood because they contain fiber, protein omega-3 fats and several important minerals. Adding them to your diet may support digestion heart health and healthy blood sugar levels.

Nutrition experts say chia seeds can be a healthy addition to meals but they should be eaten correctly to avoid possible problems.

Why are chia seeds good for you?

Chia seeds contain soluble fiber,

plant-based omega-3 ALA, protein and antioxidants.  They also provide minerals such as calcium magnesium and phosphorus which are important for normal body functions.

About 28 grams or around two tablespoons, of chia seeds can provide roughly 9–10 grams of fiber making them an easy way to increase your daily fiber intake.

Never eat dry chia seeds alone

One important safety tip is to avoid swallowing dry chia seeds by themselves. Chia seeds can absorb a large amount of liquid and may expand several times their original size.

If swallowed dry they could become stuck in the throat or cause a blockage in the digestive tract. It is safer to mix them with enough liquid or add them to foods that contain moisture.

Make chia pudding

Mix chia seeds with milk or almond milk and leave them for a few hours or overnight.  The seeds absorb the liquid and develop a soft pudding like texture.

This is an easy and tasty way to enjoy chia seeds while making them easier to eat.

Add them to smoothies

Chia seeds can be blended with fruits vegetables or other smoothie ingredients. They add extra fiber and can make the drink thicker and more filling.

Make a “Chia Egg

Chia seeds can also be used as an egg substitute in some recipes. Mix one tablespoon of chia seeds with about three tablespoons of water and let the mixture turn into a gel.  It can then be used as a binder in foods such as muffins, pancakes and bread.

Add them to oatmeal

Sprinkle chia seeds into hot oatmeal or overnight oats. The liquid in the oats helps soften the seeds while adding extra fiber and nutrients to your breakfast.

 Mix them with yogurt

Adding chia seeds to yogurt is another simple option. The moisture from the yogurt helps soften the seeds while the combination provides fiber and other nutrients.

Use them as a topping

You can sprinkle chia seeds over foods such as oatmeal yogurt smoothies or other hot and cold dishes. However make sure you consume them with enough liquid rather than eating a large amount of dry seeds on their own.

Chia seeds are not the only source of Omega-3

Chia seeds are a good plant based source of ALA omega-3. However, the body does not convert ALA into EPA and DHA as efficiently as it gets them from marine sources. Therefore chia seeds can be part of a healthy diet but they should not be considered the only source of omega-3 fats.

The bottom line

Chia seeds can be an easy way to add fiber protein and healthy fats to your diet. The safest approach is to soak them or mix them into moist foods rather than swallowing them dry.

Similar Posts

  • Scientists propose nuclear plan to stop Earth-bound asteroids

    Beijing: Chinese scientists have proposed a new planetary defense strategy to deflect or destroy potentially hazardous asteroids that could collide with Earth. According to the proposed approach, placing a nuclear device inside an asteroid and detonating it could be one of the most effective ways to deal with a major impact threat. According to a report, researchers at the China Academy of Launch Vehicle Technology said that large asteroids have always posed a serious threat to human civilization. In the distant past, asteroid impacts caused mass extinctions and triggered devastating environmental changes. The scientists noted that astronomers have discovered several asteroids hundreds of meters wide passing very close to Earth in recent years prompting increased research into new planetary defense methods. The study suggests that a nuclear explosion could be the most effective strategy for either destroying a large asteroid or deflecting it away from Earth particularly when there is very little time to respond. Under the proposed plan, a spacecraft would first create a deep crater on the asteroid. A nuclear device would then be placed inside the crater and detonated to alter the asteroid’s trajectory or break it into smaller pieces. According to the research, a 100-meter-wide asteroid could be completely destroyed by an explosion with a yield equivalent to 200 times the atomic bomb dropped on Hiroshima. Similarly, detonating a nuclear device at a depth of 20 meters inside an asteroid about one kilometer wide could change its velocity enough for it to safely miss Earth. The researchers said the study could help pave the way for future planetary defense strategies against large near-Earth asteroids.

  • High sugar intake in early life may raise dementia risk

    A new study has found that children who consume high amounts of sugar at an early age may face a higher risk of developing dementia later in life. The study suggests that pregnant women who avoid sweets, chocolates and other sugary foods may help reduce their child’s risk of developing the disease by up to 20 percent. The research published in the medical journal Neurology also found that consuming very small amounts of sugar during early life may provide protection against dementia. The study’s lead author, Professor Jiazheng Zheng said the findings suggest that limiting sugar intake during the early stages of life could have long-term benefits for brain health. He further said the findings highlight the potential importance of early-life nutrition in reducing the risk of dementia decades later. Researchers from the Hong Kong University of Science and Technology compared the health of 64,737 people who were born before and after sugar rationing was introduced in Britain during World War II. The participants were divided into groups based on the timing of sugar rationing: those who experienced limited access to sugar before birth and during their first year of life, those who experienced it before birth and until the age of two and those who were not exposed to sugar rationing. When the participants reached an average age of 55, the research team began analyzing their medical records to determine which individuals were diagnosed with dementia during the following 15 years. Among the 15,256 people who had limited access to sugar before birth and during their first two years of life, only 2 percent were later diagnosed with dementia. Although researchers say the findings do not conclusively prove that eating less sugar directly prevents dementia, experts believe the results are consistent with growing evidence that sugar can affect brain function. Experts also say that the brain is highly sensitive to fluctuations in blood sugar levels. Other research has found that people with high blood sugar levels may face up to a 69 percent higher risk of Alzheimer’s disease.

  • | |

    Shakespeare’s sorcery and silicon valley

    For over four centuries, William Shakespeare’s plays have served for understanding human nature, politics, psychology, and empire. Yet, as scholars Xin Chen Chai and Xin Ying Lim argue, his work offers surprising insights into a decidedly modern phenomenon. The hidden human and physical infrastructure driving artificial intelligence. When millions of users enter prompts into generative AI chatbots every day, the experience feels weightless, instantaneous and virtual. However, behind every generated sentence lies a physical network of high-powered data centers. These facilities consume massive volumes of electricity and millions of gallons of water to cool servers. This illusion of effortless command reflects the dynamic in Shakespeare’s The Tempest. In the play, the exiled duke Prospero rules a remote island through sorcery. He forces the spirit Ariel and the native inhabitant Caliban into servitude. Prospero’s magical feats appear grand and detached from the labor and coercion required to maintain his power. Modern AI systems operate on a similar logic. The seamless magic of AI algorithms obscures the extractive resource demands and physical labor that sustain them. Prospero’s dominance depended on usurping Caliban’s land and subjugating its inhabitants. Similarly, the expansion of tech infrastructure often targets marginalized or rural territories. The reasons are land and natural resources that can be acquired with minimal resistance. A real-world example unfolded within the Mvskoke Nation in Oklahoma. A proposed legislative bill, NCA 25-077, sought to establish the Mvskoke Technology and Innovation Park. The bill was put on the table to bring major data centers to tribal lands. However, Indigenous citizens, including Jordan Harmon and Mackenzie Roberts, showed strong opposition. They highlighted the facilities’ ravenous water and energy consumption. They raised concerns regarding digital surveillance.  Framing the development as a continuation of historical colonial exploitation. Due to community pressure and concerns, the tribal council ultimately rejected the proposal. Postcolonial scholars have long viewed The Tempest as a critique of colonial dynamics. They have  drawn direct parallels between Prospero’s rule and imperial subjugation. In the play, Prospero surrenders his magical powers only after securing his own political goals. It demonstrates that rulers rarely give up power purely out of goodwill.   The successful resistance within the Mvskoke Nation highlights an essential difference between literature and real-life action. Unlike Shakespeare’s characters, real communities are actively demanding accountability from corporate giants. Their resistance demonstrates that the unchecked expansion of data centers is not an inevitable trajectory. By pushing back against resource-extractive technology models, Indigenous and local communities are forcing a necessary public conversation about who truly benefits from artificial intelligence and who pays the hidden costs.

  • The hallucination trap – information convincing but factually incorrect

    By Syeda Samar Zahra Zaidi When you ask an AI chatbot a question it does not know the answer to, an odd thing can happen: instead of hesitating or saying, “I am not sure!” it confidently delivers a tidy, well-structured, completely fabricated response—often with fake citations, fictional figures, and an authoritative tone. This phenomenon is known as the ‘hallucination trap ’, and it may be the most significant barrier between trust and artificial intelligence. I was introduced to the term “AI hallucination” for the first time in the workshop under the project titled “Digital Trust and Free Expression in the AI Era” at Department of Media and Development Communication, University of the Punjab, supported by the U.S. Mission to Pakistan in partnership with the Pakistan-U.S. Alumni Network (PUAN). I learned that a “hallucination” occurs when a language model produces information that sounds convincing but is factually incorrect or completely made up. Examples include inventing a legal case that never existed, citing a research paper that doesn’t exist or boldly misrepresenting a historical date. What is disturbing is not merely that AI can be wrong-humans make mistake too- but rather the way it presents that incorrect information with clearly, confidence and without a trace of doubt. Large language models are essentially highly complex pattern predictors trained to produce the most likely next word in a sequence. As a result, when a model has encountered a topic thousands of times in its training data, the predictors are typically accurate. However, when it comes across a gap, an unidentified fact or a question at the outer edge of its knowledge, it doesn’t shift into a hesitant mode. Instead, it continues doing exactly what it was trained to do: generate a logical, fluent piece of writing, producing a response that is structurally sound and grammatically correct but based on nothing. In human communication, confidence is generally perceived as a sign of strength which is important. We naturally prefer to trust a calm, reliable voice over a hesitant one. AI systems unintentionally exploit the tendency because their language remains confident whether they are right or wrong. The risks increase with the use of AI, as students may unintentionally include false information into their work and journalists have published articles citing artificially created sources and quotes, negatively affecting the credibility of their publications. Such inaccuracies influence what millions of people see, believe or share, thereby amplifying fabricated content. The reason AI does not simply say “I don’t know” is partly due to the way these systems are trained. Many models are designed to provide helpful, comprehensive-sounding answers and are rarely rewarded for expressing doubt during training. This means that a model that frequently acknowledges uncertainty may be judged as less helpful than one that consistently provides an answer, even when that confidence is occasionally misplaced. Such incorrectly aligned incentives arise when the training process gradually teaches the model that sounding confident is more valuable than being accuracy. Retrieval-augmented generation, which relies on responses in actual, verifiable records rather than internal memory alone, improved training techniques that explicitly account for uncertainty; and systems built to simply cite sources. So, users can independently verify claims are just a few of the ways developers are using to addresses this problem. While none of these solutions fully eliminate hallucination yet, taken together they represent a major shift from blind confidence toward earned trust. The most dangerous outcome is not an AI that makes mistakes but a culture of users who stop questioning because the system always sounds so sure of itself.   Therefore, until AI becomes more reliably aware of it own limitation, part of the responsibility falls on the people who use it: treating AI-generated output as a starting point rather than an endpoint, cross checking important facts against credible sources. In the end, the hallucination trap serves as a reminder that illusion is not the same as truth. As AI becomes increasingly common in education, digital media and everyday life, understanding why it occasionally lies with confidence is not only a technical curiosity but also a fundamental aspect of digital literacy. We must strengthen our ability to verify the information provided by AI as they become more persuasive. The views, thoughts, and opinions expressed in this blog are solely those of the author and do not necessarily reflect the official policy or position of the U.S. Mission to Pakistan or USEFP. The writer, Syeda Samar Zahra Zaidi, is a student of Media and Development Communication at  University of the Punjab, Lahore and can be reached at samarzahra456@gmail.com.  

  • Unbearable heat in Turbat

    Hani Rasheed Through the columns of your esteemed newspaper, I wish to highlight the unbearable heat in Turbat. Every summer, temperatures rise to dangerous levels, making life extremely difficult for residents. Students, labourers, elderly people, and patients suffer the most. Long hours of load shedding and water shortages make the situation even more unbearable. The authorities should take urgent measures to ensure an uninterrupted electricity supply, improve water availability, and plant more trees to reduce the effects of extreme heat. Public awareness about staying safe during heatwaves should also be promoted. The people of Turbat deserve timely action before this severe weather causes more health problems. I hope the concerned authorities will address this issue without delay

  • Get natural brown hair with henna

    Chemical hair dyes and salon coloring treatments are becoming increasingly common.  While they can give hair an attractive color frequent use may leave hair dry weak and damaged. For people who want a more natural option homemade henna can be a simple alternative.  It can add a warm brown shade while helping hair look soft and shiny. How chemical dyes can affect hair Many chemical hair dyes contain ingredients such as ammonia and hydrogen peroxide.  These chemicals can affect the hair’s outer layer and may weaken its structure over time. Repeated coloring can make hair dry and brittle leading to more breakage.  Some people may also experience scalp problems such as itching irritation or small bumps. Why choose natural henna? Many women use henna but later return to chemical dyes because they do not get the brown shade they want.  Adding a few natural ingredients to henna can help create a deeper brown color. Ingredients you need 1 cup dry henna 2 cups water 1 tablespoon tea leaves 1 tablespoon coffee 1 egg 2 tablespoons coconut mustard or olive oil How to prepare the mixture Boil two cups of water with one tablespoon each of tea leaves and coffee. Continue boiling until about one and a quarter cups of water remain. In a bowl add one cup of dry henna one egg and two tablespoons of your preferred oil.  Add the prepared tea and coffee water and mix everything well. Cover the mixture and let it rest for about 30 minutes. How to apply henna Wash your hair properly with shampoo one day before applying the henna. The next day apply the prepared mixture evenly from the roots to the ends. Leave it on for around three to four hours. Once the henna has dried rinse your hair with plain water. For the next step mix about half a teaspoon of lemon juice with a small amount of your regular hair oil.  Apply it to damp hair and let your hair dry. Shampoo your hair normally the following day. Use it regularly Using this henna method around twice a month may gradually give the hair a natural brown tone. It can also help hair look smoother and shinier. However natural does not always mean risk free. It is best to do a small patch test before using henna or any new ingredient especially if you have sensitive skin or a history of allergies.

Leave a Reply

Your email address will not be published. Required fields are marked *