Chia Seeds Benefits and Side Effects! The internet, health community in particular, never fails to surprise all of these with endless health fads that promise results beyond our wildest dreams. So, it’s no surprise that there’s another wild speculation doing the rounds on the internet today. You’ve probably heard of them and even thought of giving them a chance, but…are they worth your time and money?

Chia seeds are the next most important meal prep additions, after coconut oil, green tea, apple cider vinegar, and what not. So, now we are about to debunk chia seeds and if they’re worth the try or not. Should you take the leap?

First off, let’s begin with what chia seeds are. Unlike coconut oil or olive oil, chia seeds don’t come from the chia plant (oh! How we wish they did). Chia seeds are tiny black seeds from the plant called Salvia Hispanica. It’s related to what we know as mint. But, you probably knew that. What you don’t know is that Chia seeds were an important food for the Aztecs and Mayans throughout the time the civilizations survived!

They were especially prized for their ability to provide sustainable energy, without a crash and burn after-effect. So, PSA everyone! “Chia” in the ancient Mayan language means strength. Aztec warriors ate chia seeds to give them high energy and endurance. And for a long time, they were used as currency!

Now, with a magic food as influential as this, it’s no surprise that chia seeds are hailed today. But is it all good? Or is it too good to be true? We all know the golden rule when it comes to foods; if it’s too good to be true, it probably is. Read on to everything there is about chia seeds, the good, the bad, and the ugly. And how you can incorporate this into your diet!

Photo credit:ladysphinger

Let’s first trace the nutrition profile of Chia Seeds

Chia seeds are packed with the following;

Dietary fiber (11g )
Protein (4.4g)
Omega-3 fatty acids (4915 mg)
Omega-6 fatty acids (1620 mg)
Calcium (77 mg )
Copper (0.1 mg )
Phosphorus (265 mg )
Potassium (44.8 mg )
Zinc (1.0 mg )

Now with so many, and other, nutritional values, it only makes sense that Chia is called a super-food. So here are a few proven health benefits of chia, and how it exactly works in your system.

Chia Seeds Benefits

1. Chia Seeds Are Loaded With Antioxidants

This is one of the most popular reasons why people go crazy over chia. They’re filled to the brim with many anti-oxidants. Many studies have proven the same.

Antioxidants aren’t particularly effective, but when consumed through food, has an overall positive impact on the body. With the most impact on free radicals; these are the root cause of diseases such as cancer, and contribute to premature ageing.

2. Chia Seeds contribute to weight loss

Finally a weight-loss claim that’s actually backed by science! These, out of the many super-foods, actually help you lose weight, actually work. Due to its high protein and fiber content, they function as sponges in your system.

They have a unique property of absorbing liquids, and when they do it, it gives you the feeling of fullness and slows the absorption of food; as shown here. So, essentially, it reduces appetite and food intake.
But as with anything else, simply adding chia seeds to your diet will not do much, if significant changes aren’t made in your lifestyle along with the same.

3. Significant positive impact on bone health

Calcium, magnesium, protein, and phosphorus are very important for bone health, and chia seeds have all of them. This is especially beneficial to those who are lactose intolerant and cannot consume dairy products.

This could lead to calcium deficiency and cause other health issues. It’s even healthier for older individuals who suffer from a loss of bone density.

4. Improve Physical Performance

This is for those who feel that exercise drains them completely. Happens to all of us, doesn’t it? Most of us are likely to reach for a quick energy drink, but be warned, that isn’t the way to go! According to this study, chia seeds give and equal amount, if not more, energy than any run-of-the-mill energy drink.

It ups your carb count, giving you quick energy, without the feeling of crash-and-burn that usually accompanies traditional energy drinks.

5. Chia Seeds assist in prevention of diabetes

Although this requires more than just a few types of research, the dominant medical belief is that Chia seeds really do work towards the prevention of metabolic disorders.

This study, in particular, made some remarkable discoveries. In a nutshell; Chia seeds not only halt the development of diabetes but can also reverse it. Now, there’s only one way to know if it’ll work for you or not!

Chia Seeds Benefits and Side Effects - A New Fad Or Real Super Food?

Chia Seeds Side Effects

So, too much of a good thing isn’t always such a good idea. Here’s why you should also keep a tab on how much chia seeds you consume, and if you should really consume them at all.

1. Allergic Reactions

This one’s a purely personal side-effect. Chia seeds come from the same family as some other ‘herbs’ and flavorings do; such as thyme, oregano, or sesame. This is why it’s important to know if you’re allergic to any of those, you’re also likely to be allergic to chia.

Further, even if you aren’t necessarily allergic to these, you might still be at risk of cross-allergies, which could result in watery eyes, runny nose, vomiting, swollen tongue, and what not!

2. Thinning Blood

This one is a major red light and often gives chia any bad rep that it has. Most individuals jump on the health bandwagon and don’t realize some possibly catastrophic effects these ingredients and superfoods can have.

Due to so much omega-3 acid, chia seeds can thin your blood which can lead to internal bleeding and an inability in the blood to clot. This can also reflect in your blood pressure and cause lead to cardiovascular diseases.

Moderation is Key

Again, as with any food, moderation will keep you alive. Especially keep in mind that if you’re consuming chia seeds raw, then you need to follow up with a lot of water since these seeds absorb up to 25 times their weight and size and it could leave you feeling gutted and nauseous.

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How do I eat/use Chia Seeds?

Now that we’ve dealt with the biggest issue of the good and the bad; comes the how of chia seeds. Can you eat them raw? Or can you cook them? Which is better?

And how can you avail the most of the chia seed and through which way? Before I tell you that; familiarize yourself with the kinds of chia seeds that you can choose from!

Black Chia: lower protein and higher fiber
White Chia: higher protein, lower fiber, slightly more expensive
Brown Chia: least nutritious, are essentially only unripe chia seeds

The most common kind you’ll find is the mix between the black and the white; this will give you a hearty balance of both fiber and protein. So, now that you got your hands on the seeds, here are a few wacky ways of incorporating them into your diet!

1. As Toppings

This is the most common and easiest way of consuming chia seeds. You can add them raw to almost every meal ever since they’re basically bland and have no defining or overpowering taste of their own. Your options include oatmeal, yogurt, smoothies, sandwiches, spreads, salads, jams or jelly items.

However, it tends to get soggy, so if you do not prefer that texture, you should sprinkle it on right before eating. Just 1 tablespoon of chia seeds carries 5 grams of fiber, 3 grams of protein, along with magnesium, iron, calcium, potassium, and omega-3s! With just 60 calories.

2. Make A Salad

This is a relatively new way of consuming chia seeds. If you’re looking for a health and energy boost! Give this vinaigrette a try;

1/2 tbsp of ground chia seeds
Juice of 1 lemon (2-3 tbsp)
1 tbsp apple cider vinegar
1 tbsp honey
2 tbsp olive oil

Whisk all ingredients in small bowl until combined. Toss in a large bowl with your favorite salad ingredients (pairs well with blueberries and red onion) and enjoy.

Or if you’re feeling something colourful; this dip might just be it! Feel free to create any salad topping using chia seeds and a bit of your imagination!

3. Bake it into Bread

So it not only adds an added crunch to every bite of the crispy morning bread but also makes breakfast a whole lot nutritious. Or, just before putting the loaf in the oven, you could shower a few seeds on top.

4. Make it into Smoothies and Drinks

This is a pretty versatile way of consuming chia seeds. This gives you so much freedom to customize the drink to your taste.

Chia Mango Shake

Chia Seeds Benefits and Side Effects - A New Fad Or Real Super Food? - Plattershare - Recipes, food stories and food lovers

Chia-Mango Shake

Recipe by Sai Priya

With a boost of antioxidants, this shake is a great option for summer breakfast. It's filling & a perfect flavor pairing. An addition of vanilla bean make it more soothing & satisfying. Only a little preparation before hand ..and this drink can be ready in 2 minute.

It's the epitome of easy. you'll have a perfectly balanced breakfast of carbs, antioxidants, protein, and fiber. Chia-seeds are good source of omega-3 fatty acids and at the same time a gluten free grain. This can be termed as a super food !!

You can add chia-seeds to your favorite pudding to give that extra crunch ..

Check out this recipe

Mango chia parfait

Mango Chia Parfait

Recipe by Monika Patel

Mangoes are every where in the town and its hot around, to kill the heat what more is better than a perfect chilled dessert which is so healthy & delicious. A perfect Parfait with fruits & healthy ingredients is a perfect afternoon snack. Recently i started using chia seeds in my routine, i always use to think how these little black seeds turns into gelly once in contact with liquid. I am so in love with these cute little seeds. I have been thinking to make a dessert out of these super healthy seeds, so combing mangoes & chia i thought of making a power packed healthy Parfait. Its simple, its healthy & it super easy to make. So why don’t you give it a try today itself:)

Check out this recipe

Chia seeds fruity parfait

Chia Seeds Fruity Parfait

Recipe by Kirti Misra

Chia Seeds are known for Omega- 3 and a mus have for the vegetarian in their regular diet to fulfill the need of omega-3 and recently I got a chance to experiment with Chia Seeds. It can be used to garnish as well as blend in the recipe. Here is my simple, tasty layered Parfait which has used 1 tablespoon of Chia seeds and hence fulfills my daily need of Omega-3

Check out this recipe

Ginger flavored carrot and orange fresca with chia seeds

Ginger Flavored Carrot And Orange Fresca With Chia Seeds

Recipe by Donna George

Chia seeds have been used for generations as a prized superfood. Today, chia seeds are often enjoyed in a light, refreshing fresca, meaning fresh in English. Fresh is the perfect way to describe this omega-3 packed beverage! Add chia to freshly juiced orange and carrot and the seeds will form a gelatinous coating within minutes, making it easy to get your fill of these nutritious little seeds. Two tablespoons of chia seeds will start your day off right by adding 10g of fiber to your daily intake goals!

Check out this recipe

Fruity yogurt pudding with berries and chia seeds

Fruity Yogurt Pudding With Berries And Chia Seeds

Recipe by Suman Prakash

Chia is a small seed that’s usually brownish to whitish in color. This seed is normally grown in hot climates such as: Ecuador, Guatemala etc. Chia seeds have become one of the most popular super foods in the health community. The chia seed is nutrient dense and packs a punch of energy boosting power. Originally grown in Mexico, the seeds were highly valued for their medicinal properties and nutritional value. How to use chia seeds -The seeds have a neutral taste to them so they’ll blend right in with the rest of your ingredients while making smoothies or fruity moulds. You can use whole seeds or chia gel as the liquid base of your dish . You can use chia gel in baking, itâ€™s actually a fantastic addition to your baking routine â€“ muffins, breads, cookies. Not only will your baked goods taste better you will get a big nutrition also. Ways to add Chia Seeds in your food are -â€¢ Add to your fruit juice or lime water.â€¢ Sprinkle it over your cereal /Muesli and yogurt. Add to sautÃ© vegetables, salad and cut fruits.Soak chia seed in water (1 part chia + 9 part water) for some time, it will form a gel use this in soups /gravies for thickness.â€¢ Blend chia into your milk shakes along with other nuts and fruits.â€¢ Add grounded chia seeds into you chapatti dough.â€¢ Use soaked chia seeds for puddings.â€¢ Mix it with roasted chana, puffed rice and raisins to make your tea time snack. Benefits of chia seeds- Vegetarians miss out on Omega-3 fatty acids since they can’t eat seafood. An easy solution to their dietary dilemma is chia seeds ,which are a good source of this nutrient. They are also tightly packed with protein and fibre.Chia seeds reduce the risk of diabetes and metabolic syndrome. Studies have proven that their consistent use lowers blood pressure. They are recommended to dieters since they give the feeling of being full, so you are less likely to overeat.

Check out this recipe

Chia-seed-blondies

Vegan Pumpkin And Plantain Chia Seed Blondies With Amaranth Flour

Recipe by Donna George

Pumpkin And Plantain Chia Seed Blondies With Amaranth Flour! A mix of a brownie and a bar in a way! 🙂 THESE DECADENT BLONDIES ARE ALL PURPOSE FLOUR-FREE, GLUTEN-FREE, DAIRY-FREE, EGG-FREE, VEGAN, NUT-FREE, SOY-FREE AND LOW IN SUGAR. Oh and did I mention that theyâ€™re healthy? Yes, you can totally eat them any time of the day! Perfect for getting you through the week. Make a little extra for your weekend too. Prepared with plantains, pumpkin, amaranth flour etc, this dessert/ snack is one yummy treat. And the chia seeds add in some nice texture to the blondies. Plus of course a wonderful nutritional boost. A perfect healthy treat to make chilly days a little brighter.

Check out this recipe

5. Just Exfoliate

Okay, so if you don’t wanna only eat your chia, you can also use it for your skin! Who doesn’t love a healthy food that can also blend right into your beauty routine? Just like the food; it’s versatile and can be made in multiple ways.

For a quick mask; simply soak chia seeds in green tea for about 10 min, then apply it on your face till it’s dry. Wash off with warm water and ta-da! You’re done!

With so many ways of consuming chia, you’re probably gonna start! And as will I! It’s one of those foods that you overlook the bad side of because the good side is so good. Let us know if you have any other unique ideas to consuming chia seeds.

If you are planning to buy Chia Seeds : Check out GoIndiaOrganic

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Chia Seeds Benefits and Side Effects – A New Fad Or Real Super Food?