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This ancient superfood is a source of healthy fats, protein and fibre and can be easily incorporated into your diet.
Sprinkled on a warm bowl of porridge or blended into a fruity smoothie, chia seeds are small but nutritionally mighty. The tiny black or white seeds were a staple in ancient Aztec and Mayan diets and are now a stalwart “superfood” touted by scientists and nutritionists alike.
They’ve certainly captured the imagination of the wellness world, with endless recipes and videos dedicated to the “powerhouse” seeds.
But what makes them so appealing? “They’re a great source of plant-based omega-3 fats, complete protein, and fibre,” explains Nichola Ludlam-Raine, a specialist registered dietitian and author of How Not To Eat Ultra-Processed. “They also provide important micronutrients such as calcium, magnesium, and iron.”
So, should we all be eating chia seeds and should they be soaked, milled or eaten straight from the packet to reap the most benefits?
Nutritional profile of chia seeds
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As Ludlam-Raine says, chia seeds contain omega-3 fats (specifically alpha-linolenic acid, or ALA) and are a complete source of protein, containing all nine essential amino acids. They’re also a great source of fibre and provide important micronutrients.
On average, a tablespoon (15g) of chia seeds contains:
- 63 calories
- 5.1g fibre
- 3.6g protein
- 4.2g fat (0.5g saturates)
- 2400mg omega-3 (ALA)
The health benefits of chia seeds
1. Can support weight loss
As they’re rich in fibre and protein, chia seeds can help you feel fuller for longer, which may aid weight management, explains Jenna Hope, a registered nutritionist. In fact, in one 2017 study referenced in the Journal of Functional Foods, participants who incorporated chia seeds into their diet ate 25 per cent fewer calories each day.
Fibre adds bulk to a meal and can slow down the rate at which food leaves the stomach, leading to a longer period of fullness after eating. Meanwhile protein takes longer to digest than other macronutrients, potentially reducing hunger and overall calorie intake.
2. Good for the gut
The high fibre content in chia seeds “supports better bowel movements and nourishes some of the beneficial bacteria in the gut”, Hope explains. Whilst they can be eaten dry or wet, soaking your chia seeds in water or milk makes them easier to digest and can improve the absorption of nutrients including fibre.
When they’re soaked, they absorb up to 10 times their weight in liquid, Ludlam-Raine says, and form a gel-like consistency as a result of the soluble fibre. In this form, they can support healthy digestion by softening stools and providing bulk, which helps them to pass more easily. This was demonstrated in a 2022 study on rats although more research is needed with human participants.
3. May support heart health
“Chia seeds can support heart health in several ways,” Ludlam-Raine says. “They are rich in ALA, a plant-based omega-3 fatty acid, which has been shown in studies to help lower inflammation, reduce blood triglyceride levels, and support healthy blood pressure – all of which are important factors for cardiovascular health.”
One of these studies, published in Nutrition & Metabolism, found that giving ALA supplements to patients with metabolic syndrome decreased their inflammation, as the fatty acids neutralise free radicals in the body. These “are unstable molecules that can damage cells and contribute to ageing and chronic diseases such as cancer and heart disease,” Ludlam-Raine explains.
4. Packed with antioxidants
The antioxidants in chia seeds include “chlorogenic acid, caffeic acid, quercetin, and kaempferol – all of which have been linked to anti-inflammatory, anti-ageing, and cardioprotective properties,” Ludlam-Raine says.
A 2020 study in Amino Acids found these elements in chia seeds may contribute to improved skin health by protecting against ageing-related enzymes like elastase and hyaluronidase. More research is needed to confirm these benefits and understand the full effect chia seeds have on preventing ageing.
Best ways to eat chia seeds
There are seemingly endless ways to incorporate chia seeds into a meal. Both Ludlam-Raine and Hope agree they should be soaked to reap their full benefits. “Just 10 to 15 minutes in water or milk allows them to swell and form a gel, making them easier to digest and helping to unlock their nutritional benefits,” Ludlam-Raine says.
“Similarly, if you grind them down, you’re enabling the body to access nutrients much more easily because you’ve already done a lot of the pre-digestion process,” Hope adds.
Heating chia seeds in porridge or in baking doesn’t significantly reduce their nutritional value, Ludlam-Raine says. “They’re quite stable and versatile, which makes them easy to include in a wide range of meals.”
Ludlam-Raine reiterates that, whilst you can eat them dry, “it’s essential to have them with plenty of fluid, as they can pose a choking risk when consumed in large quantities”. Plus, when they’re soaked, you reap the full nutritional benefits. She enjoys mixing chia seeds into yoghurt with fruit for a snack, incorporating them into her breakfast alongside a low-sugar granola, or adding them as a crunchy topping to her nut butter on toast. “Provided you give them a little time, the chia seeds will soak and swell in the yoghurt,” she explains.
Are there any adverse effects of chia seeds?
Digestive discomfort
As they’re very high in fibre, chia seeds can cause digestive problems if eaten in excess. “If you’re new to eating a high-fibre diet then you definitely want to incorporate them slowly,” Hope explains. “Don’t start eating lots of them overnight because you might experience adverse GI [gastrointestinal] symptoms like bloating, flatulence, changes to bowel movements, and some pain or discomfort.”
She recommends those with GI symptoms or irritable bowel syndrome (IBS) to use them sparingly, although “for the average individual who’s relatively healthy and functioning well, they should be fine”.
Possible blood thinning effect
“People on blood-thinning medications should check with their healthcare provider, as chia seeds contain omega-3s, which have a mild anticoagulant effect,” Ludlam-Raine advises.
If you eat lots of them whilst taking anticoagulant or antiplatelet medications like aspirin, the blood-thinning properties of chia seeds may be enhanced, potentially leading to an increased risk of bleeding.
Calorie content
There are about 400 calories in 100g of chia seeds, so they should be eaten in moderation, Hope advises.
The Telegraph, London
