Chia Seeds- A Dietitian Review

Chia seeds have been consumed for thousands of years as a source of soluble fiber, plant protein, heart healthy fatty acids, and energy. Here we will do a deep dive into chia seeds, the nutrients they feature, and if you should (or should not) be eating chia seeds too!

One of the most common questions that I am asked as a registered dietitian is “what foods should I be eating more of to eat a healthy diet?”

My first answer is to consume a variety of foods. The more variety of foods you have on your plate, the more variety in nutrients you will be getting through you diet which will have a much larger effect on your health than any single food will.

Once you are including a wide variety of foods, my second answer is to then focus on including specific foods that feature health promoting nutrients like fiber, probiotics, protein, healthy fats, and vitamins and minerals. While there is a laundry list of foods that I can rattle off that meet these criteria, one specific food that has been launched into “healthy food” stardom is chia seeds!

What are chia seeds?

Chia seeds are edible seeds from the plant Salvia Hispanica, also known as chia. These flowering plants are in the mint family and are grown for their edible seeds. This plant is natively grown in Mexico and parts of South America but is also commercially grown in Latin American, Australia, and other countries.

Though they may feel like new news to you, chia seed consumption can be traced back for thousands of years all the way to the diet of the Aztecs and Mayans. You will mainly see two types of chia seeds at the store, black or white, with black being slightly more common. Though they are seeds, chia seeds are actually considered to be part of the grain family in the diet.

Are chia seeds healthy?

There aren’t many foods that I would call a superfood but if I had to make a list, chia seeds would be on it. Chia seeds contain healthy unsaturated fats including Omega-3 and Omega-6, plant protein, soluble fiber, as well as disease fighting phytonutrients and antioxidants. Chia seeds are also a source of various vitamins and minerals. Here’s a peek at some of the nutrients in one ounce of chia seeds:

*Nutrition information from the USDA Nutrient Database

Can eating chia seeds lower my risk for diseases?

There have been a few human studies with large sample sizes completed that focus specifically on chia seeds role in lowering risk for diseases or managing health conditions including improving insulin resistance, lowering adiposity, disordered lipid profiles, and glucose management. Here is one study:

This meta analysis was completed to analyze the effect that chia seed consumption would have on blood lipids (including overall lipid profile, triglycerides, and omega-3 concentration in the blood). Across the 10 studies included, study participants had various disease conditions and were given a dose between 25-60 grams of chia/day. The study found that regular chia consumption can be beneficial for the overall lipid profile, lower triglycerides, and increase serum levels of healthy fatty acids while lowering serum level of free fatty acids and saturated fat.

Most of the research done specifically on chia seeds has been done on animals or with very small sample sizes like this one, this one, and this one which always warrants a need for more research but the results were promising.

Chia seed benefits:

Beyond focusing on chia seeds themselves, there are numerous studies done on the health promoting properties of the nutrients that chia seeds contain significant amounts of such as fiber, phytochemicals, and heart healthy fatty acids. These nutrients can lower risk for disease and manage conditions like obesity, high blood pressure, cardiovascular disease, cancer, and diabetes, and more.

Fiber comes in many different shapes and sizes but, generally speaking, is a non-digestible carbohydrate and nutrient that most of us need more of in our diet. A dietary intake of 25-30 grams of fiber per day has been shown to have positive health benefits such as supporting GI health and promoting healthy gut bacteria and chia seeds are an excellent source of dietary fiber. In fact, I was looking at the label of the chia seeds in my pantry and the label shows 8 grams of total carbohydrates and 8 grams of dietary fiber per chia seed serving. That’s pretty impressive and hard to come by without supplements! The current fiber recommendation is for men to consume 38 grams/day and women 25 grams/day and with most Americans only consuming 14 grams per day, adding in high fiber foods such as chia seeds can be a strategic way to get more of this healthy nutrient.

Beyond that, chia seeds also contain heart healthy, essential fatty acids. Similar to fiber, there are many different types of omega 3 fatty acids that each have their own respective health benefits but it has been well documented that omega 3 fatty acids can lower risk for cardiovascular disease, may increase insulin sensitivity, and may even decrease risk for cancer. Chia seeds are also rich in Omega 6 fatty acids, which is an essential and heart healthy fatty acid that should be eaten in balance with omega 3.

Finally, chia seeds are rich in phytonutrients (mainly flavonoids and phenolic acids) which includes a broad category of disease fighting compounds found in mostly plant foods. Fun fact, over 10,000 phytonutrients have been identified in plant foods… all the more reason to eat more plants. This area of research continues to develop but these disease fighting compounds found in fruits, vegetables, and other foods like chia seeds may help reduce inflammatory markers, support immunity, fight free-radicals, lower risk for cancer and more!

Common chia seed questions, answered:

What do chia seeds taste like?
- Chia seeds are a very neutral flavor and tend to take on the flavor of the recipe you add them too. Beyond their neutral flavor, what is more noted about chia seeds is that they “gel up” and can change the mouthfeel of the recipe you are using them in!
Are chia seeds gluten free?
- Even though chia seeds are considered to be a grain in the diet, they are actually a seed which means they are naturally gluten free. If you have a severe gluten intolerance, it is always worth it to check the label and ensure that the chia seeds were not processed in a facility that also processes wheat products to avoid any cross contamination.
Are chia seeds keto?
- Because chia seeds contain such a high amount of fiber, their carbohydrate content is more negligible and keeps this food a keto friendly option. Chia seeds are also high in healthy fats like omege threes and other unsaturated fatty acids.
Are chia seeds dairy free?
- Yes, chia seeds are the edible seed of a flowering plant and are naturally dairy free.
Will eating chia seeds help me lose weight?
- Don't want to burst your bubble but… maybe not. One study done on 76 overweight or obese men and women found that consuming 50 grams of chia seeds/day for 12 weeks by the men and women had no effect on body mass, body composition, or other disease risk factors. Did it make them gain weight? No.
  As a dietitian, chia seeds do feature two of the nutrients (fiber and protein) that I like to emphasize in a weight loss dietary approach but remember that chia seeds also contain calories and need to fit within a calorie deficit to result in weight loss. Within a calorie controlled diet, I would venture to say that the fiber and protein content of chia seeds will help with satiety at a calorie level below your maintenance.
What are chia seed substitutes?
- The most commonly used substitute for chia seeds are flax seeds or hemp seeds. Nutritionally speaking, flax seeds will mimic the omega 3 content of chia seeds while hemp seeds will better match the protein content of chia seeds. In contrast to the neutral flavor of chia seeds, flax seeds tend to have a nuttier taste while hemp seeds taste more sprouted and earthy.
  One thing to note about these two chia seed alternatives is that they do not have the same gelling property as chia seeds, meaning they will not thicken up if submerged in water (aka your flax seed pudding won’t turn out yummy like chia pudding would.)
  If you want an alternative for chia seeds that will thicken in water like a chia pudding would, I would recommend opting for old fashioned oats which do not have the same nutritional value as chia seeds but can take on the thickening properties! Another very popular fiber substitute that can be used in place of chia seeds is psyllium husk.
Who should not eat chia seeds?
- Many individuals would benefit from including chia seeds in their diet because of their fiber, plant protein, healthy fats, and bioactive compounds but there are a few things to be mindful of before you start gulping down chia pudding:
  -Chia seeds expand in water and can therefore pose a choking hazard. Keep this in mind for children, adults with swallowing concerns, or for general safety.
  -Chia seeds are also very high in fiber which can cause digestive upset, especially for those with pre-existing GI conditions like IBS, IBD, crohn’s disease, and more.
  -Beyond this, chia seeds can also interact with blood pressure and blood sugar so talk to your doctor if you have diabetes or take blood sugar or blood pressure medication before adding chia pudding to your morning routine.

5 ways to eat chia seeds:

These mighty seeds definitely have this dietitians stamp of approval! Remember, the most important thing about eating a healthy diet is aiming to be consistent with diversifying the types of foods that you eat… then focus on specific foods. With their fiber rich carbohydrate content, plant protein, phytonutrients, and healthy fats, chia seeds are a fantastic food to eat more of.

Now that we have talked all about the background and nutrition of chia seeds, let’s chat about how to get you eating more chia seeds today! The most important thing to remember when increasing fiber rich foods, like chia seeds, into your diet is to do it slowly and make sure you are hydrating well! This can help manage some of the uncomfortable gas like symptoms that come along with a fiber rich diet.

Chia seeds can be eaten raw or cooked and here are 5 different ways too incorporate chia seeds into recipes:

Stir them into oatmeal or overnight oats
- One of the easiest ways to start eating chia seeds is to mix them into oatmeal or overnight oats. This is a great way to slowly increase your fiber intake which is easier on digestion.
Add them to a banana bread
- You can easily stir chia seeds into batters for breads, bars, or cookies! While this will decrease your serving size of chia seeds, it can give your batter a small fiber boost.
Make chia pudding
- If you want to go for a high fiber breakfast motherload, I would recommend trying out chia pudding. When placed in liquid, chia seeds swell to over 3 times their size and take on a much softer almost pudding like texture. There are many different ways to make chia pudding including this easy chocolate chia pudding that has just two ingredients!
Toss them into a smoothie
- Thats right, you can blend chia seeds right into a smoothie for an extra nutrition boost. Whole chia seeds will add a texture to the smoothie or you can incorporate chia powder for smoother ingredient.
Sprinkle them onto avocado toast
- I mean, talk about healthy fats! Adding chia seeds to your avocado toast will boost the fiber and healthy fat content for a satisfying and nourishing breakfast.

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Disclaimer: please note that I am a registered dietitian but I am not YOUR registered dietitian. This information is meant to be educational and should not be used as personalized medical or nutrition advice.