Often known as an all-in-one superfood, chia seeds are a powerhouse of nutrition packed with good-quality proteins and dietary fibre, and are rich in antioxidants.
Chandni Haldurai, Head of Nutrition, Cure.fit, Bengaluru talked about how chia seeds can be helpful if consumed properly.
Nutritional profile of chia seeds
Here’s a breakdown of their key nutritional components per 1 ounce (about 28 gram) serving of dried chia seeds:
Calories: 138 calories per ounce.
Protein: 4.7 gram of protein per ounce.
Dietary fibre: 9.8 gram per ounce. This high-fibre content supports digestive health and helps with feelings of fullness.
Healthy fats: Chia seeds are rich in healthy fats, particularly omega-3 fatty acids, with approximately 8.6 gram of fat per ounce.
Carbohydrates: 12 gram of carbohydrates per ounce.
Vitamins: Vitamin B1 (thiamin), vitamin B2 (riboflavin), and vitamin B3 (niacin).
Minerals: Calcium, phosphorus, magnesium, and manganese. Chia seeds also contain minor amounts of zinc, copper, and potassium.
Health benefits of chia seeds
The health benefits of chia seeds are as follows, according to Haldurai.
1. Rich in fibre and antioxidants: Chia seeds are a good source of fibre and antioxidants, aiding in digestion and protecting cells from damage.
2. May aid weight loss: Chia seeds can promote a feeling of fullness, potentially aiding in weight loss over time. Please note they’re not a miraculous solution for it.
3. Heart health: Chia seeds contain omega-3 fatty acids, including alpha-linolenic acid (ALA), which may reduce the risk of heart disease and lower triglycerides.
4. Support bone health: Chia seeds provide essential minerals like magnesium, phosphorus, calcium, and potassium, important for bone health.
5. Reduce free radicals and inflammation: Chia seeds contain antioxidants like quercetin, which help fight inflammation and protect cells from damage.
6. Balances blood sugar: Chia seeds slow down the rate at which carbohydrates are broken down into sugars, helping to balance blood sugar levels.
7. Improves gut health: Chia seeds have a combination of soluble and insoluble fibre, making them good for relieving constipation and supporting gut health.
Can diabetics consume chia seeds?
Chia seeds can be a beneficial addition to the diet of many people with diabetes due to their low glycemic index, high fibre content, and potential to help balance blood sugar levels, according to Haldurai. “The combination of fibre, healthy fats, and protein in chia seeds can slow down the digestion and absorption of carbohydrates, promoting more stable blood sugar levels after meals,” she added.
However, individuals with diabetes should monitor their carbohydrate intake, including those from chia seeds, and consult with a healthcare provider or registered dietitian to incorporate the same into their diet.
Is it beneficial for pregnant women?
Haldurai explained that chia seeds can offer several benefits to pregnant women as they are nutrient-dense, providing essential vitamins and minerals, including omega-3 fatty acids important for fetal development and maternal health.
“The high fibre content can help alleviate common digestive issues during pregnancy, and the combination of fibre, healthy fats, and protein can aid in managing appetite and blood sugar levels. Chia seeds can also assist with hydration,” she said.
However, it’s important to consume them in moderation and as part of a well-balanced diet, as excessive intake may cause digestive discomfort.
Things to keep in mind
Chia seeds are a nutritious food that can be added to a variety of dishes. However, there are a few things to keep in mind when consuming them, Haldurai pointed out.
Potential allergies: Chia seeds are not a common allergen, but it is important to be aware of the possibility of an allergic reaction, especially if you have known seed allergies.
Sugar content: Chia seeds themselves have low sugar content, but be mindful of added sugars in recipes, especially if you have dietary restrictions or diabetes.
Hydration: Chia seeds absorb water, so it is important to drink plenty of fluids when consuming them.
Digestive discomfort: Chia seeds are high in fibre, so it is best to start with small amounts and gradually increase your intake to avoid digestive problems like bloating, cramping, and diarrhoea.
Omega-3 fatty acids: Chia seeds contain omega-3 fatty acids, but these are primarily in the form of ALA, which needs to be converted to EPA and DHA. It is better to get EPA and DHA directly from other sources, such as fish or flaxseed oil.
Myths and facts
Haldurai debunked some popular myths about chia seeds.
Myth 1: Chia seeds are a miracle weight loss solution
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Fact: While chia seeds can contribute to feelings of fullness and contain healthy nutrients, they are not a magical weight loss solution on their own
Myth 2: Chia seeds can be consumed in unlimited quantities
Fact: Overconsumption of chia seeds, especially without sufficient liquid intake, can lead to digestive discomfort. Start with moderate servings and gradually increase as your body adjusts to their high fibre content.
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