What are chia seeds?
Fiber is the standout nutrient in chia seeds, offering nearly35% of the recommended dietary allowance per ounce.
Compared toflaxseedsandhemp seeds, chia seeds have the fewest calories, with 138 per ounce.
Rich in omega-3 fatty acids, chia seeds offerhigh amounts of polyunsaturated fats2and minimal monounsaturated and saturated fats.
Chia seed benefits:
They support cardiovascular health.
They may prevent constipation.
Both types of fiber play a role inpreventing constipation, says Crouch.
They may reduce cancer risk (but we need more research to know for sure).
They may help control blood sugar and reduce diabetes risk.
In the long run, consuming this fiber-rich ingredient can also support your metabolic health.
They contain minerals that support bone health.
Thankfully, due to their mild flavor, chia seeds are relatively easy to mix into your meals.
As a dessert:
For a tasty yet good-for-you dessert, Cohen recommends whipping upa chia pudding.
“Whisk together and refrigerate for a few hours.
Thischia pudding recipecombines many of those mix-ins into one sweet-tooth-satisfying dessert.
Just use extra liquid in your batter to account for the seeds' absorption effect, she recommends.
There aren’t any nutritional benefits to choosing chia powder over whole chia seeds, says Crouch.
How do they compare to other seeds?
On the flip side, they also offer less fiber (7.72 grams).
The biggest difference: Flaxseeds need to be ground into a powder before consumption, says Crouch.
Buying and storage tips
Ready to start nabbing those chia seed benefits?
When shopping for chia seeds, opt for organic brands, suggests Crouch.
Gradually increase your consumption to build up your gut’s tolerance.
Chia seed allergies are relatively new, but they do seem to be increasing.
Some people who are allergic to chia seeds may alsobe sensitive to sesame22.
FAQ
How many chia seeds should you eat a day?
What are the side effects of chia seeds?
Some folks can experience GI distress and excessive gas when first incorporating chia seeds into their diet.
But starting with small amounts and gradually building your tolerance can help prevent this side effect of chia seeds.
What are the benefits of chia seeds in water?
If you want to mix chia seeds in your water, go for it, adds Cohen.
