6 Best ways to eat chia seeds

Chia seeds are often called a superfood because they contain fiber, protein omega-3 fats and several important minerals. Adding them to your diet may support digestion heart health and healthy blood sugar levels.

Nutrition experts say chia seeds can be a healthy addition to meals but they should be eaten correctly to avoid possible problems.

Why are chia seeds good for you?

Chia seeds contain soluble fiber,

plant-based omega-3 ALA, protein and antioxidants.  They also provide minerals such as calcium magnesium and phosphorus which are important for normal body functions.

About 28 grams or around two tablespoons, of chia seeds can provide roughly 9–10 grams of fiber making them an easy way to increase your daily fiber intake.

Never eat dry chia seeds alone

One important safety tip is to avoid swallowing dry chia seeds by themselves. Chia seeds can absorb a large amount of liquid and may expand several times their original size.

If swallowed dry they could become stuck in the throat or cause a blockage in the digestive tract. It is safer to mix them with enough liquid or add them to foods that contain moisture.

Make chia pudding

Mix chia seeds with milk or almond milk and leave them for a few hours or overnight.  The seeds absorb the liquid and develop a soft pudding like texture.

This is an easy and tasty way to enjoy chia seeds while making them easier to eat.

Add them to smoothies

Chia seeds can be blended with fruits vegetables or other smoothie ingredients. They add extra fiber and can make the drink thicker and more filling.

Make a “Chia Egg”

Chia seeds can also be used as an egg substitute in some recipes. Mix one tablespoon of chia seeds with about three tablespoons of water and let the mixture turn into a gel.  It can then be used as a binder in foods such as muffins, pancakes and bread.

Add them to oatmeal

Sprinkle chia seeds into hot oatmeal or overnight oats. The liquid in the oats helps soften the seeds while adding extra fiber and nutrients to your breakfast.

 Mix them with yogurt

Adding chia seeds to yogurt is another simple option. The moisture from the yogurt helps soften the seeds while the combination provides fiber and other nutrients.

Use them as a topping

You can sprinkle chia seeds over foods such as oatmeal yogurt smoothies or other hot and cold dishes. However make sure you consume them with enough liquid rather than eating a large amount of dry seeds on their own.

Chia seeds are not the only source of Omega-3

Chia seeds are a good plant based source of ALA omega-3. However, the body does not convert ALA into EPA and DHA as efficiently as it gets them from marine sources. Therefore chia seeds can be part of a healthy diet but they should not be considered the only source of omega-3 fats.

The bottom line

Chia seeds can be an easy way to add fiber protein and healthy fats to your diet. The safest approach is to soak them or mix them into moist foods rather than swallowing them dry.