Are chia seeds really that good for you?
Chia seeds aren’t a magical conduit for weight loss or a cure for disease, but they are “incredibly healthy as a natural food source,” said Dr. Melinda Ring, an integrative medicine specialist at Northwestern Medicine.
However, as with anything, be careful not to overdo it, said Dr. Lisa Ganjhu, an associate professor at New York University Grossman School of Medicine who specializes in gastroenterology.
He cautioned against eating the seeds directly, which can upset digestion. Instead, soak them in water or plant-based milk for several hours until they expand into a jelly-like slime, or add ground chia seeds to baked goods. You can also blend them into a smoothie, where they can soak up the liquid, or blend them into a pudding.
If you eat too many chia seeds, say more than 1kg in one sitting, you risk bloating, cramps, discomfort and diarrhea, he said.
What are the health benefits of chia seeds?
One serving of chia seeds, about 2 tablespoons, will not transform your entire diet or replace the vitamins you should get from vegetables. But doctors and dietitians point to some key health benefits:
They are rich in fatty acids.
Chia seeds contain remarkably high levels of an essential omega-3 fatty acid known as alpha-linolenic acid, or ALA. You can get these acids from your diet alone, Dr. Ring said, and eating foods rich in ALA can help prevent heart disease. In fact, the seeds are one of the richest plant sources of omega-3 fatty acids. One serving has more than twice the daily amount of ALA recommended by the National Institutes of Health.
They have a lot of fiber.
Two tablespoons of chia seeds have about 10 g of dietary fiber, more than double that of an apple. High-fiber foods promote gut health by stimulating bowel movements, hence the thinking behind “douching.”
But Dr. Ganjhu said she thinks of chia seeds more as an “inner glow pad.” “It will definitely push things forward,” she said.
The fiber in chia seeds can also keep you full longer, especially if you soak the seeds first. The soft outer layer that covers the seeds softens and congeals into a gel-like shape, which can expand further in the stomach, Ms Czerwony said.
