Chia seeds are trending for good reason – here's why they're worth the hype
We don't know who needs to hear this, but chia seeds are no passing fad. Kim Kardashian's chia pudding may well have gone viral on TikTok, but chia seeds have been eaten since the Aztec times (we're talking thousands of years ago, as early as 3500 BC). So, it would be a mistake to dismiss them based on the oversaturation of the ubiquitous 'chia seed pudding'.
These babies pack a nutritional punch — 6g more protein per gram than a hard-boiled egg, for starters! — that warrants them a seat at your table.
What are chia seeds?
Found in most supermarkets and health food stores, chia seeds are tiny black seeds harvested from the Salvia hispanica plant, a member of the mint family originating in central America.
A complete nutrition powerhouse, chia seeds can be easily be added to everything – but work especially well sprinkled onto your morning yoghurt and granola or porridge, or blended in smoothies.
High in omega-3, chia seeds also contain all nine of the essential amino acids (building blocks of protein) we need.
Chia seeds: the macro breakdown
Chia seeds provide protein, fibre and essential fats — here are the stats in a nutshell (per 28g serving):
Fibre – 11.2g
Protein – 5.6g
Fat – 8.4g
Fibre – 11.2g
Carbohydrate – 13g
Do chia seeds help with weight loss?
Combine chia seeds with water and they swell – meaning, says Laura Southern, nutritional therapist for London Gynaecology, they are effective at helping satiate. ‘Plus, because they contain fibre (around 5g per tablespoon), fat and protein, the body feels satisfied and is therefore less likely to crave sugar-rich foods’.
Did we mention a standard 28g serving (around two tablespoons) contains a mere 131 calories?
Chia seed dangers
For most people, eating chia seeds as part of a healthy and balanced diet is a great way to increase your omega-3 fatty acids and fibre intake.
But, due of their high fibre content, eating too many chia seeds may cause constipation, diarrhea, bloating, and gas (since consuming too much fibre can slow digestion and, er, make your poo too hard). For this reason, it's recommended to drink plenty of water at the same time.
While allergies to chia seeds are rare in comparison to other nut and seed allergies. If you do have allergies, as always, it's important to speak to your doctor first.
Chia seed benefits – 9 reasons to add chia seeds to your diet
So, aside from the fact that they’re high in protein, what else is to gain from adding a tablespoon of these beauties to your daily plate?
1. Chia seeds could be key in fighting diabetes
Although more research is needed, according to one small 2016 study, chia seeds may slow down how quickly the liver releases glucose, effectively reducing blood sugar spikes.
Another randomised controlled study, concluded that chia seeds may be useful for overweight and obese people with type 2 diabetes.
While a 2021 study showed that chia seeds may also lower blood pressure in people managing type 2 diabetes, which could help with symptoms and prevent associated complications.
2. Chia seeds make a great alternative to dairy
Gram-for-gram chia seeds contain more calcium than most dairy products – they contain 18% of your RDA in 28g alone – and calcium is great for helping to keep your bones strong.
Plus, soak them in water (try a 1:3 ratio) and they transform from a simple seed into a nutritious and vegan replacement for egg.
‘I always add them to anything I'm baking (from banana loaf to flapjacks) for extra fibre and nutrient load,’ Southern says.
3. Chia seeds could help you to balance your hormones
There's been an increase in women experiencing hormonal issues in recent years — think irregular or painful periods, vaginal dryness and tender breasts. Sound familiar?
‘Chia seeds provide protein, fibre and essential fats – the three essential items for hormone balance,’ says Southern.
4. Chia seeds are crazy high in protein
Particularly for a plant.
They’re around 14% protein, in fact, meaning, if you’re vegan, vegetarian or simply trying to reduce the meat in your diet, chia seeds are a super-simple replacement.
Because they also contain essential amino acids, their protein is easily accessible to your body.
5. Chia seeds can help slow signs of ageing
See ya, botox! Chia seed benefits extend to our aesthetic health too. Packed with antioxidants, known to fight the production of free radicals – the things that damage cell molecules, these little game-changers will keep people guessing how old you really are.
6. Chia seeds are great if you struggle with your digestion
One of the 40% of the UK population who suffer from digestive symptoms such as bloating, stomach pain or regularly changing bowel habits?
‘Chia seeds can be a great stool softener, making them very supportive if you’re prone to constipation and irregular bowels,’ Southern says.
But they do come with a caveat: ‘Be wary if you have digestive discomfort or IBS, when first introducing chia seeds into your diet as they can cause stools to become looser initially,’ warns Southern. ‘Start with one teaspoon if you're concerned and build up over the course of a couple of weeks to about one tablespoon.’
7. Chia seeds can help manage diverticulosis
It comes back to all that fibre.
High-fibre diets have been connected to fewer flare-ups, by making bowel movements easier to pass and reducing inflammation in the colon.
8. Chia seeds may play a role in preventing cancer
Another one where more research is needed but, given their high levels of antioxidants plus the fact that chia seeds contain lignans, which in studies of flaxseed have been linked with an inhibited growth of tumour cells, there is cause to consider their potential cancer-fighting properties.
9. Chia seeds could protect you against cardiovascular disease
Chia seeds are rich in the omega-3 fatty acid alpha-linolenic acid (ALA) – and research suggests ALA may help reduce the risk of heart disease, heart attacks, strokes, and related conditions.
How to eat chia seeds
Want in on some of the chia seed health benefits?
Best swot up on how to maximise them first. Over to Southern:
‘The first thing to remember is that you must eat chia seeds with liquid. They are tiny black seeds before soaking (a bit like poppy seeds) but when you put them with liquid they swell up and become more gelatinous – think frogspawn.
‘I recommend my clients to have about 1/2 – 1 tablespoons of chia seeds with breakfast. Start with the lower amount because too much can cause loose stools (hence why they're good for constipation). Add them to cereal, overnight oats or porridge; the milk (or milk alternative) acts as the liquid.’
What's the difference between black and white chia seeds?
Chia seeds come in black and white and, the good news is, according to Southern, that there’s very little nutritional difference between the two. The black seeds tend to be slightly smaller than the white, so they are more often used for eating; while the white ones work well ground into flour.
Chai seed connoisseurs, go forth and conquer.
Chia seed recipes to try at home
Read next: Katie Piper on overcoming adversity, empowering others and finding confidence through her hair
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