If you are eating one glass of chia seeds and lemon juice in the morning to manage your weight, think again. This statement reflects growing concerns about the potential overconsumption of chia seeds and the unverified claims surrounding their health benefits. While chia seeds have been hailed as a superfood with numerous health advantages, some experts warn against approaching any food with a magical thinking mindset.
Chia seeds, derived from the plant Salvia hispanica, have been cultivated in Latin America, particularly in Mexico and Guatemala, since ancient times. They were valued by civilizations such as the Aztecs and Mayans for their energy and nutritional properties, with warriors consuming them for sustained energy. The seeds are now also grown in regions like Southeast Asia, Australia, and even Germany.
Renowned for their impressive nutritional profile, chia seeds are rich in fiber, protein, omega-3 fatty acids, antioxidants, and various minerals. A serving of 28 grams, approximately two tablespoons, provides 138 calories, 4.7 grams of protein, 8.7 grams of fat, 12 grams of carbohydrates, 9.8 grams of fiber, and zero grams of sugar. They are particularly high in omega-3 fatty acids, offering around 17 to 20 grams per 100 grams of product.
The health benefits of chia seeds are extensive. Their high fiber content, nearly 35% by weight, helps maintain satiety and potentially reduces the amount of food ingested. This property can aid in weight loss by reducing total calorie consumption. Moreover, the seeds’ fiber promotes regular bowel movements and can help treat problems like constipation, contributing to overall digestive health.
Chia seeds are also known for their positive effects on cardiovascular health. Some animal studies have shown that chia seeds may reduce risk factors for cardiovascular diseases, such as high triglycerides and oxidative stress. Omega-3 fatty acids present in chia seeds have been linked with the reduction of LDL cholesterol levels—the “bad” cholesterol—and triglycerides. Furthermore, chia seeds contain antioxidants like quercetin, which can reduce the risk of developing heart disease and may have anticancer and anti-inflammatory properties.
In terms of bone health, chia seeds are high in calcium, magnesium, and phosphorus, which are key elements for bone strength. Regular consumption can be a simple and effective strategy to care for bones and prevent problems like osteoporosis. They also play a fundamental role in overall health by strengthening bones and muscles.
Chia seeds have been associated with improved blood sugar control. Research published in Diabetes Care highlights how chia seeds slow digestion, preventing sugar spikes after meals. They may benefit people with type 2 diabetes by improving insulin sensitivity and stabilizing blood glucose levels.
The seeds’ anti-inflammatory properties are another significant benefit. Chia seeds contain caffeic acid and phenolic compounds, powerful antioxidants that combat oxidative stress and reduce inflammation in the body. Omega-3 fatty acids in chia seeds help reduce cholesterol and keep it balanced.
Despite these benefits, experts advise moderation. Consuming excessive amounts of chia seeds can reduce blood pressure and decrease the effectiveness of prescribed medications for treating high blood pressure. There is insufficient evidence-based research to determine the necessary amount of chia seeds to consume, and the relationship between chia seeds and heart health is still under study. The recommended intake is 15 to 25 grams per day to maximize health benefits.
Furthermore, while high fiber content can support gut health, it can be difficult to process in excess for some individuals, potentially leading to digestive issues like bloating or diarrhea. Some individuals may experience digestive issues with chia seeds due to gut microbiota differences, and improper consumption can increase dryness in the stomach and intestines.
Chia seeds are versatile and can be easily incorporated into the diet. They can be added raw to salads, yogurts, or desserts. Unlike flaxseeds, chia seeds do not need to be ground for the body to absorb their nutrients and can be consumed raw or even dry. They can also be soaked in water and added to smoothies, juices, or used to dress salads.
