Eating an excessive amount of chia seeds could cause blood sugar levels to decrease and may require adjustments in the dosage of your diabetes medication. In addition to lowering blood sugar, chia seeds are effective at reducing blood pressure.
Chia seeds may provide several benefits as part of a healthy diet. There is no RDA for chia seeds. Still, they can be safely eaten in amounts of 50 grams daily, which is about five tablespoons.
A common dosage recommendation is 0.7 ounces (20 grams or about 1.5 tablespoons) of chia seeds twice per day. Remember to drink plenty of water to prevent any digestive side effects. Chia seeds are easy to prepare and often used as an egg substitute and added to oatmeal or smoothies.
Chia seeds are packed with essential omega-3 fatty acids, dietary fiber, protein, antioxidants, and minerals such as calcium. These nutrients give it a range of benefits, such as boosting weight loss to controlling blood sugar levels. They also support bone and tooth health, boost metabolism, and reduce inflammation.
Studies have shown that chia seeds consumption reduces visceral adipose tissues, also known as belly fat.
It is important to soak your chia seeds and activate the mucilage because it creates positive changes in the nutritional and physical properties of the chia seeds that make them even more beneficial for your health. Here are some important changes that happen to chia seeds soaked in water.
Recipes like chia pudding are best when chia sits in liquid for a few hours, or even overnight. If you want your chia seeds to have that gel-like consistency, they need to sit for a minimum of 20 minutes to absorb the liquid.
And because they create a gelatinous effect when added to water or digested they cleanse your insides by collecting toxins on their way out! This is why Chia Seeds are an amazing detox and weight loss food.
Soak the seeds in almond milk or water (1/4 cup seeds to 1 cup liquid) until they take on a chewy texture reminiscent of tapioca pudding, about 20 minutes. Soaked chia seeds can be refrigerated for up to 5 days, so you can make a big batch at the start of the week.
Consuming chia seeds with water in the morning helps in giving your digestive system a boost and improves bowel movement. Healthy digestion is a prerequisite to weight loss. The best time to eat chia seeds is when you wake up. Consumption of chia seeds aids in a feeling of fullness and thus a reduced calorie intake.
Chia seeds serving size
If you can begin adding chia seeds to your diet, it's best to adhere to the recommended serving size. The serving size for adults is 15grams (2 tablespoons) daily. For children and teens ages 5 to 18 years the recommended amount is 1.4 to 4.3 grams daily.
There are no hard-and-fast guidelines on how many chia seeds you should eat daily. But some doctors and institutions offer reasonable recommendations, such as Columbia University, which suggests eating 20 g (or a bit under 2 tbsp) of chia twice per day.
Chia seeds can absorb up to 10X their weight in water, and so it is not recommended to eat a large quantity of them dry. Eating a tablespoon or more of chia seeds dry from a spoon can cause them to swell in your esophagus, which may cause a blockage.
4. Allergies. "Chia seeds are in the mint family, so people with known allergies to mint, sesame, or mustard seeds should be cautious about trying chia seeds," Zellner says. "Food allergy symptoms may include vomiting, diarrhea, itching of the lips or tongue, or anaphylaxis."
The rule of thumb is: 15 grams of chia seeds per day are fine and healthy. It should not be more than this, otherwise the unpleasant side effects of chia seeds can occur. With this balanced amount of chia seeds, the gastrointestinal tract is not overburdened, but supported.
But chia seeds are not a magic bullet for weight loss. They do not burn extra calories or increase metabolism in any way. Additionally, if you consume too many of them, you might gain weight instead.
“Chia and flax seeds should be stored in the fridge to extend their life and to prevent their volatile oils from becoming rancid or from oxidizing.”
Since they contain a lot of insoluble fiber — the kind that helps bulk up your stool while still keeping it soft — chia seeds can help get things moving in your gut. Hence, the current trend of drinking chia seed water to help promote a bowel movement.
The quickest recipe is to just add a tablespoon of chia seeds to 8 to 10 ounces of water or juice. You can drink it right away, but letting it sit for about 10 minutes will let the seeds start to gel.
You can simply add a teaspoon or two of chia seeds to water, drink this concoction in the morning. Another way to do it is to drain out the excess water, and use the gel-like mixture and then add it to your food.
Drinking chia seed water in the morning can help with digestion and bowel movement. Excellent for protein consumption, heart health, bone health, blood sugar regulation, and digestion.
Chia seeds are good for boosting metabolism. They are rich in a number of essential nutrients including calcium, iron, zinc, phosphorus and B vitamins.
Chia seeds don't need to be ground before eating to get the nutritional benefits—eating them whole will have the same effect, and how you like to eat them is just a matter of personal preference. They're also naturally gluten-free and vegan.
However, if you eat dry chia seeds, without giving them any liquid to absorb before ingesting them, they'll absorb the water within your system and potentially cause a blockage.
Chia seed consumption may offer health benefits, including lowering blood pressure, reducing inflammation, and improving digestive health. However, certain individuals may experience side effects if they eat large quantities of chia seeds, including those with diabetes, high blood pressure, and allergies.