Are chia seeds good for you? How to eat chia seeds

When you hear the word “cheer,” do you think of pets? Sorry to all you millennials and Gen Xers out there, but today’s lesson isn’t about the nostalgic toys that captivated the minds of our youth. Instead, we’re going to talk about chia. seed: Small black or white seeds that are said to have health benefits Centuries of In other words, long before they were planted in terracotta pots, sprouted “fur,” and delighted children (and adults) the world over.

In fact, chia seeds were originally cultivated by Mesopotamian cultures and were considered a staple in the Aztec and Mayan diets, according to a study published in Molecules. Chia seeds are not only consumed as a food, but also as part of the entire plant that produces them (also known as chia seeds). Salva hispanica L.) was used in cosmetics, religious ceremonies, and in medicinal preparations.

Fast forward to today, and these seeds, which are technically related to mint (fun fact!), have recently become popular for their “nutritional value and health benefits,” says Crystal Scott, R.D., of Top Nutrition Coaching. According to Google Trends, chia seeds peaked in popularity on the internet around 2014, and the craze has slowly waned since then. But now, TikTok is bringing chia seeds back, popularizing ideas about how to eat them and awakening a new generation to the benefits (and risks) of these mighty little seeds.

In other words, there’s a reason chia seeds are considered a “superfood.” But can something so small really be good for you? Read on to find out the answer and learn all about the benefits and nutritional value of chia seeds.

Experts featured in this article:

Nutritionist Crystal Scott is a Registered Dietitian at Top Nutrition Coaching.

Samantha Ferguson, MS, RD, LDN, is a registered dietitian with Wellory and Pivot Nutrition Coaching.

Chia seed nutrition facts

Chia seeds may be tiny (really tiny), but they’re packed with nutrition. According to the University of Arizona College of Agriculture and Life Sciences, each kernel is packed with fiber, protein, and several minerals, including bone-strengthening phosphorus and calcium (like magnesium and zinc). Chia seeds are also considered a rich source of polyunsaturated, or “healthy,” fats, especially omega-3 fatty acids, and antioxidants.

Don’t be fooled: Whether you toss some white chia seeds in your morning smoothie or sprinkle some black on your lunchtime salad, you’re likely getting roughly the same nutritional benefits. According to the Molecules study, the nutritional differences between the two types of seeds are so slight that “most people consider them equivalent.”

According to the United States Department of Agriculture (USDA), the nutritional content of 1 ounce (about 2 tablespoons) of chia seeds is:

Health Benefits of Chia Seeds

Preventing chronic diseases

Chia seeds are chock full of disease-fighting antioxidants, specifically chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol. All of these may have a “protective effect” on organs like the heart and liver, says Wellory and Samantha Ferguson, MS, RD, LDN, a registered dietitian with Pivot Nutrition Coaching. In other words, these bad guys can prevent chronic diseases that specifically affect those organs, but also the whole body (like cancer). How, exactly? By neutralizing free radicals, or unstable molecules that can damage cells in excess, explains Ferguson. “Free radical damage has been linked to a number of chronic diseases, including heart disease.”

In addition to the antioxidant protection found in chia seeds, the omega-3 fatty acids can also keep your heart in tip-top condition. According to the Centers for Disease Control and Prevention, the omega-3 fatty acids in chia seeds have been shown to support heart health by lowering triglyceride levels (a type of fat found in the blood) and raising levels of HDL cholesterol. These healthy fats may also reduce “platelet clumping,” which may prevent blockages in coronary arteries, according to the American Heart Association. Plus, consuming alpha-linoleic acid (ALA), an omega-3 fatty acid found in high amounts in chia seeds, may be linked to a lower risk of heart disease, says Ferguson.

“Chia seeds contain both insoluble and soluble fiber, which work synergistically to improve gut health,” says Ferguson. It may be surprising, but insoluble fiber increases stool bulk and promotes regularity, which is important for people who suffer from constipation. Soluble fiber, on the other hand, absorbs water in the intestine to form a gel-like substance that slows digestion and helps relieve diarrhea and loose stools. Ferguson adds that the high fiber content in chia seeds also diversifies the microbiome, providing food for healthy bacteria. These effects further ensure that your digestive system is running smoothly.

Improves blood sugar levels

Chia seeds’ benefits are also thanks to their fiber, which slows digestion and the absorption of sugar, which helps prevent blood sugar spikes after a meal, according to the Harvard TH Chan School of Public Health. This blood sugar regulation is beneficial for anyone who eats chia seeds (for example, reducing daytime hunger), but it’s especially important for people with type 2 diabetes or at risk of developing it, Scott says.

Potential Risks of Chia Seeds

All these benefits aside, it’s important to note that chia seeds are not without some drawbacks.

According to Memorial Sloan Kettering Cancer Center, chia seeds absorb a ton of water—27 times their weight in water, to be exact. This super absorbency causes the seeds to expand, which can cause choking if they expand on contact with saliva. To reduce the risk of choking, avoid eating chia seeds alone. Always consume them with plenty of water or add them to foods that have “the right amount of moisture,” says Scott. That way, they’ll already have expanded before you swallow them. Also, if you have any conditions that affect your ability to swallow (such as dysphagia) or other digestive issues, proceed with extreme caution.

Similarly, if you have any gut conditions or sensitivities, keep in mind that eating large amounts of chia seeds may cause digestive upset (bloating, gas, etc.) because of their high fiber content. “Start with a small amount and gradually increase your intake to allow your digestive system to adjust,” advises Scott.

Another potential impact of chia seeds’ high fiber content is interactions with diabetes medications. “For the most part, eating a moderate amount of chia seeds can help diabetics keep their blood sugar in check,” Ferguson says. “However, eating too many chia seeds can cause blood sugar levels to drop and the dosage of diabetes medications may need to be adjusted.” That’s why it’s important to talk to your doctor before adding chia seeds to your diet. Your doctor will be able to best advise you on how much of this ingredient you can consume (if at all), as well as other best practices.

To prevent a choking hazard, soak chia seeds in water, milk, or another type of liquid. in front Eating them is a safe bet. Other evidence suggests that eating crushed chia seeds, rather than whole, can help you get more of the protein and omega-3s they contain. But you can eat chia seeds whole, or work them into your diet. After all, the bland-tasting granules are not only versatile, but convenient.

According to experts, there are several ways to eat chia seeds.

Chia seed pudding: Sure, it might be an obvious choice, but there’s a reason chia seed pudding is a chia seed staple: it’s incredibly easy to make. All you really need to do is soak some chia seeds in dairy or plant-based milk overnight to create what Scott calls a “pudding-like consistency,” then when you’re ready to serve it in the morning, top it with nuts or fruit for extra flavor and nutrients.

Overnight Oats: “Chia seeds act as a great binding and thickening agent,” Ferguson points out. And you don’t have to be a pudding fan to experience this for yourself: Simply add chia seeds to your usual overnight oats recipe for an elevated breakfast.

Energy Bars or Snacks: Mix chia seeds with nut butter, honey, and other ingredients (rolled oats, protein powder, etc.) to create energy bites or bars. That’s it – no baking required.

Smoothies: Adding chia seeds to any smoothie will boost its nutritional value and add a little extra texture. For example, bolster your defenses with a back-to-school smoothie by blending chia seeds with bananas, blueberries, rolled oats, almond butter, Greek yogurt, and your favorite milk.

Homemade jam: Did you know you can make your own jam in just a few minutes, without all the hidden sugar and additives that store-bought jams contain? You can actually make it yourself! What’s more, you can add chia seeds to create a richer, more nutritious spread. Try this chia seed jam recipe from Gimme Some Oven (recommended by Ferguson) and see for yourself.

Are chia seeds good for you?

For the most part, that’s true. Packed with nutrients, including omega-3s, antioxidants, and fiber, this kernel delivers a ton of benefits in just one serving. And it’s super easy to reap the benefits of these seeds: “They’re affordable, you can find them at most grocery stores, and they’re easy to add to your foods without any extra ‘prep’ work,” says Ferguson. “You can sprinkle them on toast, eat them on a plate, or eat them with a spoon. [mixing] Simply stir it into yogurt or add it to recipes for a nutritional boost without any extra work.”

“However, chia seeds should not be consumed dry, as they can absorb moisture and pose a choking hazard,” Scott warns. “In addition, anyone with digestive issues should consume chia seeds gradually to avoid discomfort.”

What else? “Chia seeds can be a healthy addition to almost any diet and can be a valuable part of a holistic approach to nutrition,” says Scott.

Elizabeth Bacharach is a writer, editor, and content strategist focusing on health, wellness, and lifestyle topics. She most recently served as Content Manager at THE WELL and Associate Editor at Shape. Her work has appeared in PS, Women’s Health, Cosmopolitan, Reader’s Digest, and more.