Chia seeds: Health benefit, recipes & more
Chia seeds contain omega-3 fatty acids, iron, calcium, and antioxidants. Another potential benefit of chia seeds is their high fiber content. They may also help support weight loss and manage glucose and cholesterol levels.
Some research suggests chia seeds may help improve the ratio of “good” and “bad” cholesterol in the blood. However, more research is necessary to confirm this.
This blog discusses the health benefits, nutritional content, and uses for chia seeds.
Benefits of chia seeds
High in fiber :
A diet with adequate fiber helps prevent constipation and keeps the digestive tract healthy, but many Americans do not eat enough.
Chia seeds can help people to meet dietary requirements for fiber. One serving of 28 grams (g), or 2 1/2 tablespoons (tbsp), provides of fiber. The daily recommendation for adults is 25-30g, so a serving of chia seeds can fulfill 30% of this.
May help with weight loss
In addition to helping with digestive health, fiber may help people feel fuller for longer. This can make high fiber foods useful for those trying to reach a moderate weight.
However, there is little evidence to support the claim that chia seeds in particular can promote weight loss. An concluded that there was limited data to suggest this, but a small study involving 26 people found chia seeds did not improve weight loss compared with a placebo.
More robust research is necessary to determine if chia seeds are especially useful for reaching a moderate weight.
May help increase HDL cholesterol
A 2021 review of 10 clinical trials found that chia seeds increased the amount of high-density lipoprotein (HDL) cholesterol and lowered low-density lipoprotein (LDL) cholesterol. HDL cholesterol is also known as “good” cholesterol, while LDL is known as “bad” cholesterol.
The authors concluded that chia seeds have a protective effect on the balance of lipids in the blood and a neutral or beneficial effect on other markers of cardiovascular health.
These findings may mean chia seeds could be a good addition to the diet of those who want to lower LDL cholesterol or raise HDL cholesterol. However, it is important to note that no single food can treat high cholesterol.
May reduce spikes in blood sugar
A very small study involving 15 participants found that compared with flax seeds, chia seeds slowed down how quickly the body released glucose, reducing the spike in blood sugar that comes after eating carbohydrates.
This could prove useful to people with type 2 diabetes, but there are no studies that specifically prove chia seeds can help with managing blood sugar levels in those with the condition.
High in Omega-3 and Omega-6
Chia seeds contain of polyunsaturated fatty acids (PUFAs) per serving. This includes Omega-3 and Omega-6.
Researchers are still learning about how PUFAs affect health, but a 2020 review of 86 clinical trials found that higher Omega-3 intakes could reduce the risk of heart attacks and their associated risk factors. This may mean chia seeds are a good addition to a heart-healthy diet.
However, the authors highlighted that the evidence was only low to medium quality. No studies have proven that consuming chia seeds in particular can reduce the chance of heart disease.
Recipes and cooking tips
People can eat chia seeds raw by adding them to a variety of foods, such as cereal, yogurt, smoothies, and as a topping on salads.
It is also possible to soak chia seeds in a liquid, which turns the seeds into a gel-like substance. This can make them useful for thickening desserts, such as chia seed pudding.
To make a strawberry chia seed pudding, mix the following ingredients in a blender:
- 1—1.5 cups of frozen strawberries
- 3 tbsp of chia seeds
- 1 tbsp of coconut nectar or maple syrup
- a pinch of salt
- 1 teaspoon (tsp) of lemon juice
- 1.5 cups of dairy or non-dairy milk
Chill the mixture in a refrigerator for an hour or so before eating.
It is also possible to use chia seeds as a substitute for eggs in baked goods, such as muffins and cookies. This can be helpful for people with egg allergies or intolerances, or for those following a vegan diet.
To use chia seeds as an egg substitute in baking, try mixing 1 tsp of whole chia seeds, or 2 tsp of ground chia seeds, with 3 tbsp of water. Let them sit for a few minutes. When the mixture has become a gel, use it to replace 1 egg.
Chia pudding
You can make chia pudding as you would chia water. For a thicker, pudding-like texture, add more seeds and let the mixture soak longer.
You can make this treat with juice or milk, including flavorings like vanilla and cocoa.
Chia pudding makes a delicious dish that can be eaten for breakfast or as dessert. If you don’t like the seeds’ texture, try blending the pudding to give it a smoother finish.
Chia in smoothies
If you want to make your smoothie even more nutritious, consider adding chia seeds.
You can use chia in almost any smoothie by soaking the seeds before adding them. This makes a gel.
Chia seeds are nutritious and can be part of a balanced diet. They are high in fiber and PUFAs, which are important for health. Some Research suggests that chia seeds may help lower triglycerides, total and LDL cholesterol, and increase HDL cholesterol. More research on this is necessary to confirm the effects. People can add uncooked chia seeds to a range of foods, such as yogurt, smoothies, and cereal. It is also possible to use chia seeds as a replacement for eggs in baking. People can find many recipes that incorporate chia seeds online.