Chia seeds are small, flat and ovular seeds with a shiny and smooth texture. They are amongnst the healthiest food on the planet. Chia seeds are loaded with nutrients that have important benefits for your body and brain. These seeds are incredibly versatile as well. They can be soaked and added to porridge, used in baked goods or simply sprinkled on salad or yogurt. The aztec warriors viewed chia seeds as a source of energy and stamina. Chia seeds are rich in omega 3 fatty acid. But just as we say too much of anything isn’t good, there are some downsides of chia seeds that you must know before adding them to your diet
Nutritional value
- Calories 48
- Carbs 3.1 gms
- Fibre 2.9 gms
- Protein 1.5 gms
- Fat 3.1 gms
- Omega 3 4,900 mg
Nutritional value
- Manganese 30 % of RDI
- Thiamine 11 % of RDI
- Magnesium 30 % of RDI
- Phosphorus 27 % of RDI
- Copper 03 % of RDI
- Selenium 22 % of RDI
- Iron 12 % of RDI
Chia seeds are not a low calorie food
- Chia seeds are a calorie dense food
- They are high on fat
- One tbsp chia seeds has about 60 calories, 4 grams fat and 2 grams protein
- Avoid including chia seeds in your fasting window
Chia seeds may lead to constipation and dehydration
- Eating too much fibre which is present in chia seeds can cause issues for some people
- Chia seeds in excess can cause constipation and abdominal pain
- While you’re consuming chia seeds, increase your intake of water
Chia seeds are not a magic sprinkler
- Beware any stay away from the store bought chia pudding, bars, chia flavoured water and granola
- Store bought chia snack or meals are loaded with sugar, preservatives and additives
Chia seeds can lead to gas, bloating and inflammation
- Chia seeds have some anti nutrient like lectins that can adversely affect it’s nutritional value
- High amount of lectin can cause gas, pain and bloating
- In some cases, lectin in chia seeds can cause serious inflammation in people
Chia seeds can cause serious allergies and sensitivity
- Chia seeds can cause mouth ulcer, rash, redness if you’re sensitive to them
- Recommended maximum portion size by experts is 2 tbsp
- Safe amount that you can have is 1-1.5 tsp per day
Important facts you need to know
- Increase your water consumption when you start using chia seeds
- Start with small quantiy that is 1 tsp and you can gradually increase to upto 1 tbsp
- If you’re on any medication, consult your doctor prior to using chia seeds
- People with thyroid can consume chia seeds in moderation
- Best time to consume chia seeds is in the morning