DEFINITIVE GUIDE ABOUT CHIA

Common Name: Chia

Scientific Name: Salvia hispanica L.

History and Origin

Around 3500 BC chia seeds were used as human food, ⁽¹⁾ it has also been used for medicinal purposes for thousands of years.⁽²⁾

According to historical records, ancient Mesoamerican cultures (Aztecs and Mayas) used chia as well as corn, bean, and amaranth for the preparation of folk medicines and food. In pre-Columbian societies, it was the second main crop after beans.

According to different sources, chia is an oilseed; the word chia comes from the Spanish word “chian”, which means oily.

Chia is native to Southern Mexico and Northern Guatemala, and it was initially grown in tropical and subtropical climates. However, chia today is not only cultivated in Mexico and Guatemala, but also all over the world, particularly in Australia, Bolivia, Columbia, Peru, Argentina, America, Paraguay, Ecuador, and Nicaragua. Nowadays, Mexico is the world’s largest chia producer. ⁽³⁾^{, (2)}

It is a crop of high economical value, mainly cultivated for its seeds. ⁽⁴⁾ In Europe, it is grown in greenhouses. ⁽²⁾

Chia has become popular in Europe in recent years due to its exceptional nutritional composition and the ever-increasing demand for so-called superfoods. ⁽⁴⁾ Currently, in the food industry in various countries worldwide, several products are made either based on chia seeds or fortified with them; e.g., breakfast cereals, cookies, cakes, fruit juices, yogurts, sauces, jams, bread, pasta, ice cream, sausages or even ham. ⁽²⁾

Chia Plant Structure

Chia is an annual herbaceous plant, which belongs to the Lamiaceae family and genus Salvia. The plant is sensitive to daylight and can grow up to 1 m tall. ⁽³⁾ Chia is not frost-resistant. In nature, it grows mainly in mountainous regions. Salvia hispanica develops properly in sandy loam and clay loam soils with good drainage conditions.

Its serrated leaves, arranged opposite, are 4–8 cm in length and 3–5 cm in width. Its white or blue ⁽²⁾ or purple ⁽³⁾ flowers are bisexual and 3–4 mm, growing in whorls at shoot tips. ⁽²⁾

Chia seeds are generally very small, oval-shaped, 2 mm long, 1 to 1.5 mm wide, and less than 1 mm thick. ⁽³⁾ The seed surface is smooth, shiny, black, or ⁽³⁾from white through grey to brown, with irregularly arranged black spots. ⁽²⁾

There is such a slight difference between black and white chia seeds that they are considered equal. According to some studies, their nutritional values are similar too. The difference is only in morphology; white seeds are larger and thicker compared to black ones. ⁽³⁾

Fig. 1: Chia Plant and Seeds

Chia Health Benefits

1. Promoting Weight Loss

Food rich in proteins is highly recommended to people who are fighting to lose weight. ⁽³⁾

Chia seeds are high in protein and fiber, both of which have appeared to help weight loss. ⁽⁵⁾ Preliminary clinical data show that consumption of a single variety of Salvia hispanica L. (SH) seeds (commercially known as Salba) may increase satiety and help weight loss in Type 2 Diabetes Mellitus (T2DM).

In 2013, a study was done to investigate the effect of SH seeds consumption on body weight, waist circumference, % fat, and plasma lipids. The participants were 58 overweight/obese individuals with well-controlled T2DM. They were randomly assigned to two groups: (1) SH, and (2) an energy-and-fiber-matched oat bran (OB) (control).

Over 24 weeks, both groups followed a hypocaloric diet. The results indicated that net energy intake compared to estimated energy requirements/day for SH vs. OB group was -158 kcal vs. -114 kcal. ⁽⁶⁾

(Energy intake (EI) is the amount of energy taken in from food consumption; this is typically measured in calories (kcal). ⁽⁷⁾ Estimated Energy Requirement (EER) indicates how many calories an individual should consume in a day to maintain their healthy body weight. ⁽⁸⁾)

Compared to OB, the SH group lost more weight (about 1.8 vs. 0.5 kg) and reduced waist circumference (about 3.4 vs. 1.3 cm). In addition, no significant side effects were reported.

It can be concluded that the consumption of SH seeds as part of an energy-reduced diet may be useful for body weight regulation in overweight/obese individuals with T2DM. However, further research is needed to determine whether this weight loss can be maintained over a longer time period. ⁽⁶⁾

In 2016, a study aimed to assess the effect of Salba-chia on body weight, visceral obesity, and obesity-related risk factors in 77 overweight or obese adults with type 2 diabetes (BMI: 25–40 kg/m²). Both groups followed a 6-month calorie-restricted diet.

One group received 30 g/1000 kcal/day of Salba-chia, and another group (control) 36 g/1000 kcal/day of oat bran. After 6 months, the Salba-chia group had lost more weight than control (1.9 kg and 0.3 kg, respectively), accompanied by a greater reduction in waist circumference (3.5 cm and 1.1 cm, respectively).

The results of this study also support the beneficial role of chia seeds in promoting weight loss, improving obesity related risk factors, and maintaining good glycemic control (average fasting blood glucose of 80–130 mg/dL). ⁽⁹⁾

2. Regulating Blood Cholesterol Levels ∕ Lowering Blood Triglycerides

There is considerable evidence suggesting that regular consumption of ω-3 PUFA fatty acids prevents cardiovascular diseases, including atherosclerosis and thrombosis (when blood clots block your blood vessels). Most studies, however, have been carried out with fish oils that are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) ω-3 fatty acids, but α–linolenic fatty acid (ALA), a precursor of EPA and DHA, has received little attention.

In 2005, a study was done on rats to evaluate the effect of oral consumption of chia seed, one of the highest known vegetative sources of α–linolenic fatty acid, on plasma total cholesterol, high-density lipoprotein (HDL), low-density lipoprotein, triacylglycerol content, and fatty acid profile.

Twenty four male rats were fed 3 diets containing equal energy levels for 4 weeks:

1. (Control group) containing corn oil, no chia,

2. Containing 15% ground chia seed,

3. Containing 5% chia oil.

Both chia diets were formulated to provide equal quantities of α–linolenic acid from chia.

The findings show that:

- Groups 2 and 3 (rats fed chia) showed a significant decrease in serum triacylglycerol content (3 and 2.5 times lower than the control group, respectively.)

- Serum HDL cholesterol content increased significantly in groups 2 and 3 (21.8% and 51%, respectively.)

- Total cholesterol was significantly lower for the second group diet compared with the third.

- In groups 2 and 3 compared with the control group, serum fatty acid composition demonstrated a significantly higher α–linolenic acid content and an improved ratio of ω-6/ω-3 fatty acids.

In summary, the chia diets substantially decreased triacylglycerol levels and increased HDL cholesterol and ω-3 fatty acid contents in rat serum. ⁽¹⁰⁾

Increased levels of omega-3 PUFA (or a low omega-6/omega-3 ratio) in a diet can prevent many diseases, including cancer, cardiovascular, inflammatory, and autoimmune diseases.⁽¹¹⁾

The findings suggest that α-linolenic–rich chia oil may be an alternative to ω-3 sources for vegetarians and people allergic to fish and fish products. ⁽¹⁰⁾

3. Regulating Blood Glucose Levels

The seed is commercially available in both whole and ground forms. In 2013, the effect of whole and ground Salba chia seeds on postprandial glycemia in healthy individuals was investigated. The researchers wanted to determine whether these two forms have comparable effects on postprandial glycemia or not.

The participants were 13 healthy individuals (6: male, 7: female, body mass index: about 25.4 kg/m²).

Exclusion criteria were consumption of any prescribed medications or dietary supplements, which may change glucose metabolism.

All experimental meals contained 50 g of available carbohydrate (those digested and absorbed by the human small intestine); the meals include:

1. White bread alone (control),

2. White bread with 7, 15, or 24 g (low, medium, and high dose, respectively) of whole chia seeds baked into the bread.

3. White bread with 7, 15, or 24 g (low, medium, and high dose, respectively) of ground chia seeds baked into the bread.

All participants consumed all meals and attended the clinic on nine mornings, separated by at least 48 h, following a 10–12 h fast. Capillary blood samples were collected in the fasting state and over 2 hours after consumption (at 15, 30, 45, 60, 90, and 120 min after meal).

According to findings, the researchers observed a significant effect of dose, but no effect of form! No adverse events were reported.

This study shows that both ground and whole chia seeds are equally effective in attenuating blood glucose levels in a dose-dependent manner when incorporated into bread.

It has been postulated that chia’s hypoglycemic properties are mainly due to its content of highly viscous dietary fiber. (Viscous fibers are found in the seeds’ mucilage, a viscous substance produced by seeds when exposed to water or human digesta). ⁽¹²⁾

Also, anticoagulant and anti-inflammatory effect of chia seeds may help prevent strokes and heart attacks in type-II diabetic patients. ⁽¹³⁾

4. Reducing Appetite

In 2017, a study was conducted to examine the influence of chia seed consumption as a mid-morning snack on short-term satiety. 24 subjects were given yogurt with no chia seed, yogurt with 7 g chia seeds, and yogurt with 14 g chia seeds on different test days.

Participants reported significantly lower scores for hunger, prospective food consumption, amounts of food that could be consumed, desire for sugary foods, and higher scores for satiety on the test days with 7 g and 14 g chia seeds. Energy intake of individuals during ad libitum lunch was significantly lower when they consumed yogurt with 7 g or 14 g chia seeds.

The study revealed that chia seed consumption as a mid-morning snack might lead to short-term satiety in healthy individuals. High fiber content and abundance of omega-3 fatty acids in chia seeds may play a role in appetite suppression. ⁽¹⁴⁾

5. Regulating Blood Pressure

In 2014, a study was conducted to investigate the effect of chia supplement on blood pressure in treated and untreated hypertensive individuals.

The inclusion criteria were:

- Age between 35 and 65 years;

- Clinically diagnosed with mild / stage 1 hypertension;

- Body mass index (BMI): between 25 and 35 kg/m²;

- No other known diseases;

- No habitual chia consumption;

- Not using medications for weight loss or to treat inflammation;

- be under antihypertensive drug therapy (for the group with drug treatment) and having hypertension diagnosed by a physician but not yet having initiated drug treatment (for the group without drug treatment).

Volunteers who, over the course of the study, changed their antihypertensive drug therapy (for the group with drug treatment), initiated drug treatment (for the group without drug treatment), or changed their eating and physical activity habits and those who consumed the amount of chia provided were excluded from the study.

The subjects were randomly assigned to one of the following groups:

1. The hypertensive-drug treated (n=10),

2. Hypertensive untreated (n=9),

3. Placebo (n=7).

The first two groups consumed 35 g/day of chia flour, added to the water, yogurt, vitamins, and fruit juices normally consumed by the subjects, for 12 weeks. The placebo group consumed the same portion of roasted wheat bran.

Based on the results, the placebo group showed no changes in blood pressure. But, chia flour had the ability to reduce blood pressure in groups 1 and 2.⁽¹⁵⁾

Another study aimed to investigate the possible effects of chia seeds on blood pressure in people with type 2 diabetes (T2DM) too. 42 Adults with T2DM were randomly divided into two groups:

- The chia seed group who consumed 40 g/day chia seeds for 12 weeks,

- The control group who did not consume any supplement.

Systolic BP (SBP) was significantly reduced in the chia seed group compared to the control. ⁽¹⁶⁾

6. Improving Liver Function

Omega-3 fatty acids have been shown to reverse non-alcoholic fatty liver disease (NAFLD). Chia is a seed rich in α-linolenic acid (ALA), antioxidants, and fiber; therefore, it could be useful to treat NAFLD.

In 2020, a study assessed the effect of consumption of 25 g/day of milled chia seeds for 8 weeks in 25 patients with NAFLD. Dietary chia supplementation induced an increase in plasma ALA concentration (75%) and dietary fiber (55%) consumption. After chia supplementation, visceral abdominal fat (VAF) (9%), body weight (1.4%), total cholesterol (2.5%), non-high density lipoprotein cholesterol (3.2%), and circulating free fatty acids (FFA) (8%) decreased. Furthermore, NAFLD regressed in 52% of the treated patients.

The results show that 25 g/day of milled chia improves NAFLD. Since there is no pharmacological treatment approved for NAFLD, the findings of the present study suggest that a chia-supplemented diet can be an innovative alternative to control this disease. ⁽¹⁷⁾

7. Alleviating Arthritis Inflammation

Chia seeds as a natural source of antioxidants help prevent several oxidative stress-mediated diseases. In 2020, in a study, researchers focused on arthritis combined with obesity and evaluated anti-inflammatory properties of oil and mucilage extracted from chia seeds in obese and non-obese arthritic rats. The results showed that chia seeds oil and mucilage had anti-inflammatory effects against arthritis in obese and non-obese rats. ⁽¹⁸⁾

What Are Chia Side Effects?

1. When Taken by Mouth

Chia is LIKELY SAFE when taken in the amounts found in foods. Larger amounts are POSSIBLY SAFE when used for up to 6 months.

Large doses might cause mild stomach discomfort in some people. ⁽¹⁹⁾

2. Eating Too Many Chia Seeds Can Cause Digestive Issues

Chia seeds are a good source of fiber. However, excessive fiber intake can cause problems like abdominal pain, constipation, diarrhea, bloating, and gas. This can also occur when a high fiber intake is paired with inadequate hydration because water is essential to help fiber pass through the digestive system.

Furthermore, those with inflammatory bowel diseases like ulcerative colitis or Crohn’s disease may need to monitor their fiber intake and limit chia seeds during flare-ups. However, most people can prevent negative symptoms of high fiber intake by increasing fiber intake gradually and drinking plenty of water to help it pass through the body.

3. Eating Chia Seeds Can Be a Choking Risk

Chia seeds are able to absorb 10–12 times their weight. If they’re not soaked before you eat them, they may expand and cause a blockage, increasing your risk of choking.

Before you eat chia seeds, make sure you soak them in water, milk, or other liquids for at least 5–10 minutes. ⁽²⁰⁾ You can also add dry whole or ground chia seeds to a "wet" dish (like porridge, yogurt) or a drink (like smoothies and juices). ⁽²¹⁾

Those with difficulty swallowing may need to exercise extra caution when eating chia seeds. ⁽²⁰⁾

4. Pregnancy

There isn't enough reliable information about the safety of chia during pregnancy. So, stay on the safe side and avoid consuming it. ⁽¹⁹⁾

5. Breast-Feeding

Chia is largely safe for lactation and for a baby. It is compatible with breastfeeding, basing on information published in the scientific literature. This plant possesses the highest content of alpha-linolenic acid (ALA), which is the precursor of docosahexaenoic acid (DHA). DHA is essential for the development of brain and visual functions.

Consuming chia oil, containing 60% ALA, increases the levels of DHA in breast milk, which can be useful for those with low fish consumption. ⁽²²⁾

Generally, chia is likely safe when taken in the amounts found in foods. ⁽¹⁹⁾

6. Prostate Cancer

Chia contains a lot of alpha-linolenic acids. Some research suggests that large amounts of alpha-linolenic acid in the diet might increase the chance of getting prostate cancer. ⁽¹⁹⁾However, in a study on the human prostate cancer cell line (PC-3), researchers showed that crude extract of chia seeds inhibited the growth of PC-3. They concluded that the crude extract of chia seeds could be used as a therapeutic option in prostate cancer cells. However, the researchers suggested further studies to substantiate the current findings. ⁽²³⁾

If you have prostate cancer or a high risk of getting it, avoid eating large amounts of chia. ⁽¹⁹⁾

7. Breast Cancer

In a study, the effect of chia seed oil on cell viability in the breast cancer line MCF-7 was evaluated.

Tumor cells were treated to various concentrations of chia seed oil (12.5–400 μg/mL). High concentrations of chia seed oil could potentially increase the viability of breast cancer cells, and its low concentrations could reduce cell viability. ⁽²⁴⁾

If you have breast cancer or a high risk of getting it, avoid eating large amounts of chia.

8. Low Blood Pressure/Bleeding

Chia seeds have a load of omega-3s, the fatty acids that can lower your risk of developing certain cancers or heart problems. A very excessive amount of omega-3s might cause your blood to thin out a bit, but this is only likely to present an issue if you're already on blood thinning medication or experience low blood pressure. ⁽²⁵⁾

Generally, chia is likely safe when taken in the amounts found in foods. ⁽¹⁹⁾

9. Allergies

Chia seeds belong to the mint family. So, people with known allergies to mint, sesame, or mustard seeds should be cautious about trying chia seeds. Some food allergy symptoms may include vomiting, diarrhea, itching of the lips or tongue, or anaphylaxis. ⁽²⁵⁾

Generally, every person can have an allergy to certain herbs and spices. This sensitivity must be first diagnosed by the person and secondarily by the physician. However, these allergic reactions do not cause chronic or acute side effects; after identifying the allergenic plant and eliminating it from their diet, allergy-related complications will be gone away.

No company or product can be aware of the allergic reactions of different bodies in advance. The body's incompatibility with one or more specific herbs rarely occurs, but some consumers may encounter it anyway.

Nutritional Information

Nutritional value of chia seeds per 100 g (source: USDA)

Energy (486.0 kcal), protein (16.5 g), total lipid (30.7 g), ash (4.8 g), carbohydrate (42.1 g), dietary fibre (34.4 g), calcium (631.0 mg), iron (7.7 mg), magnesium (335.0 mg), phosphorus (860.0 mg), potassium (407.0 mg), sodium (16.0 mg), zinc (4.6 mg), copper (0.9 mg), manganese (2.7 mg), vitamin C (1.6 mg), thiamine (0.6 mg), riboflavin (0.2 mg), niacin (8.8 mg), vitamin E (0.5 mg), Folate (49.0 µg). ⁽²⁾

Protein: Chia seeds are a good source of plant protein, accounting for approximately 18–24% of the seeds' mass.

Analyses of the amino acid composition have confirmed the presence of all nine essential amino acids, especially arginine, leucine, phenylalanine, valine, and lysine. Other essential amino acids in chia seed are histidine, isoleucine, methionine, threonine, and tryptophan. (The body cannot produce essential amino acids by itself; they must be supplied to the body with a daily diet. ⁽²⁷⁾)

Proteins in chia seeds are also rich in non-essential amino acids, mainly glutamic and aspartic acids, alanine, serine, and glycine. Other non-essential amino acids in chia seed are cystine, tyrosine, and proline. ⁽²⁾ (Non-essential amino acids can be synthesized in the human body. ⁽²⁸⁾)

The protein content of chia seeds is greater than the protein content of all other cereals. For instance, the protein content of corn is 9.4%, rice 6.5%, and wheat 12.6%. ⁽³⁾Also, its protein is gluten-free. ⁽⁴⁾

Phytosterols: Chia seeds contain Phytosterols, including campesterol, stigmasterol, β-sitosterol, and Δ5-avenasterol.

Tocopherols: Tocopherols are strong antioxidants ⁽³⁰⁾ and a class of fat-soluble compounds with vitamin E activity. ⁽²⁹⁾ Chia seeds contain tocopherols, including α-tocopherol, γ-tocopherol, and δ-tocopherol. ⁽²⁾

Fatty acid: The fatty acid profile is of particular interest. Chia seeds contain saturated fats (SFA), monounsaturated fats (MUFA), and high contents of polyunsaturated fatty acids (PUFAs). ⁽²⁾

PUFAs are essential for human health but cannot be synthesized by the human body itself; the body receives them only with diet. ⁽³⁾

The major constituents of chia oil are polyunsaturated fatty acids (PUFAs), including α-linolenic acid (ALA, ω-3 fatty acid) and linoleic acid (LA, ω-6 fatty acid).

Chia seeds contain 39% oil (mass of dry seed), which consists up to 68% of ω-3 and 19% of ω-6 fatty acid. The ratio between ω-6 and ω-3 fatty acid is 0.3:0.35, ⁽³⁾ which is favorable. ⁽⁴⁾

Moreover, chia has not only the highest combined alpha-linolenic and linoleic fatty acid percentage of all crops, but also the highest known percentage of alpha-linolenic acid. ⁽²⁶⁾ Oleic and palmitic acids are found in lower amounts. ⁽²⁾

Dietary fiber: Almost all of the carbohydrates in chia seeds are fiber. ⁽⁵⁾ Chia seeds contain approximately 30–34 g dietary fiber, of which the insoluble fraction (IDF) accounts for about 85–93%, while soluble dietary fiber (SDF) is approximately 7–15%.

In terms of dietary fiber content, chia seeds exceed dried fruits, cereals, or nuts. ⁽²⁾

Minerals: Chia seeds supply many minerals, including high amounts of phosphorus, calcium, potassium, and magnesium. ⁽²⁾

Chia seed has more calcium than rice, barley, corn, and oats. Also, its content of other minerals such as magnesium, potassium, and phosphorus is higher than other cereals.

Vitamins: chia seeds contain vitamins A, K, E, D, and B, mainly B1, B2 and B3.

Phenolic Compounds: Dry chia seeds contain 8.8% of phenolic compounds as well as high levels of polyphenols, including caffeic acid, chlorogenic acid, querencetin, rosmarinic acid, gallic acid, cinnamic acid, myricetin, kaemferol, ⁽³⁾ ferulic acid, quercetin, epicatechin, rutin, apigenin, and p-coumaric acid. ⁽²⁾ Isoflavones, such as daidzein, glycitein, and genistein, are found in small amounts too. ⁽³⁾

Some researchers reported that the chemical composition and nutritional values of chia seeds might vary due to climatic conditions, geographic location, nutrients, and year of cultivation. For example, the composition of fatty acids may vary according to climate change and the altitude of the plant; the colder and higher the region, the higher the content of ω-3 unsaturated fatty acid. ⁽³⁾

Chia Daily Dosage

The appropriate dose of chia depends on several factors such as the user's age, health, etc. At the moment, there is not enough scientific information to determine an appropriate range of doses for chia. ⁽¹⁹⁾

For general purposes of health, nutrition, and energy, up to 15 g/a day chia seed is generally recommended.

* 1 teaspoon = 4 g

* 1 ^½ tablespoons or 4 teaspoons = about 15 g

Bioactive Compounds

The chemical composition of chia seeds has been analyzed by many researchers. Chia seeds contain a high content of fats, carbohydrates, dietary fiber, proteins, vitamins, minerals, and antioxidants. ⁽³⁾

Chia has more protein, lipids, energy, and fiber—but fewer carbs—than rice, barley, oats, wheat, or corn. ⁽²⁶⁾

Best Time to Consume

Basically, you can consume chia seeds first thing in the morning or any other time of the day. ⁽³¹⁾ The best time depends on why you are using chia seeds, for example:

- To stay hydrated during workout or sports: If you want to stay hydrated longer (to maintain sufficient levels of water in your body), eat chia seeds before a workout or playing sports. ⁽³²⁾

Soak chia seeds in water or sports drink for at least 5–10 minutes before you eat them. ⁽²⁰⁾

- To control appetite and lose weight: To curb appetite, lose weight, and improve regularity, eat the seeds in the morning or right before meals. ⁽³²⁾

Possible Drug Interactions

Eating too many chia seeds may cause interactions with some medications:

1. Diabetes Medications

According to some studies, chia seeds can significantly lower blood sugar levels. In most cases, consuming moderate amounts of chia seed can help people with diabetes keep their blood sugar levels under control, but eating an excessive amount can lower blood sugar levels and may require adjustments in the dosage of your diabetes medications.

2. Blood Pressure Medications

Chia seeds can reduce blood pressure. Therefore, they may increase the activity of blood pressure medications, leading to hypotension or low blood pressure.

People on medications for high blood pressure or diabetes are recommended to moderate their portion sizes to prevent interactions. ⁽²⁰⁾

Traditional Use

Pre-Columbian civilizations used chia seeds as a raw material in making several medicinal and nutritional compounds. Historically, chia seeds were roasted and ground to form a meal called “Pinole”. Then, it was mixed with water to form porridge or made into cakes. ⁽³³⁾ Pinole also was fortified into tortillas, tamales (a traditional Mexican dish), or eaten as gruel.

The ground chia seeds were used in Chianatoles, an Aztec beverage. ⁽³⁴⁾

Chia seeds were also used for medicinal purposes, uptake of medicines, and treatment of respiratory malaise, kidney problems, eye obstructions and infections (by placing seeds directly under the eyelid). ⁽³⁴⁾

Chia is still used in the preparation of a popular beverage called “chia Fresca”, where the seeds are soaked in water, flavored with fruit juice, and consumed as a cooling drink. ⁽³³⁾

Some Questions about Chia

What are the benefits of chia seeds?

Generally, the main benefits of chia seeds include:

- High amount of extractable essential fatty acid,

- Favorable omega-6 to omega-3 fatty acid ratio,

- High mucilaginous fiber content,

- High amount of protein, lipids, energy, and fiber,

- Its protein is gluten-free. ⁽⁴⁾

Do chia seeds help with constipation?

Chia seeds contain high amounts of soluble fiber, which forms a gel-like consistency in the digestive tract to soften and ease stool passage.⁽³⁵⁾

Can people with celiac have chia seeds?

The absence of the protein gluten makes chia seeds highly valued to patients suffering from celiac disease. ⁽³⁾

Are chia seeds good for athletes?

- According to some studies, the omega-3 fatty acids in chia seeds provide an excellent alternative source of energy for training sessions longer than 90 minutes.

- The ingredients contained in chia seeds help to prolong carbohydrate digestion.⁽³⁶⁾

- It allows athletes to decrease their dietary intake of sugar while increasing their intake of Omega-3 fatty acids.⁽³⁷⁾

Can chia seeds reduce belly fat?

Chia seeds are loaded with protein and fiber, both of which can help weight loss. ⁽⁵⁾

According to a study, following a 6-month calorie-restricted diet along with consumption 30 g/1000 kcal/day of chia seeds can help weight loss and reduce waist circumference. The findings of this study also support the beneficial role of chia seeds in improving obesity-related risk factors. ⁽⁹⁾

Are chia seeds good for bones?

Chia seeds pack several key nutrients tied to bone health, including calcium, magnesium, phosphorus, and manganese. The combination of these minerals, other nutrients, and regular physical activity can protect bone density.

Moreover, they are a good source of calcium for those who must or prefer to avoid dairy.⁽³⁸⁾

Why aren’t my chia seeds gelling?

- Time: Gelling chia seeds takes time! Recipes like chia pudding are best when chia sits in liquid for a few hours or even overnight. Chia seeds need to sit for at least 20 minutes to absorb the liquid and have that gel-like consistency. Be patient!

- Liquid: There must be enough liquid in the bowl with your chia seeds! At least 4 parts of liquid for one part of chia seed.

- Quality: If chia seeds are old, they might not absorb liquid that well! Check their expiration dates, and make sure to store them in a cool, dry place. ⁽³⁹⁾