Nieman DC, Cayea EJ, Austin MD, et al.Physicians Committee for Responsible Medicine. Dietary Fiber Intake and Cardiometabolic Risks Among U.S. Grooms KN, Ommerborn MJ, Pham DQ, et al.Nutritional and Therapeutic Perspectives of Chia ( Salvia hispanica L. Academy of Nutrition and Dietetics Eat Right. 30 Years After Chia Pets, Seeds Hit Food Aisles.Yes! Chia seeds can come in black or white varieties, though their nutritional profile is the same regardless of which color you go with. Is there more than one kind of chia seed? You can buy chia seeds ground or whole, and they last about four to five years in your pantry. You may even find them in stores like Home Goods. You can buy chia seeds at many local grocery stores - check near the produce or any packaged “superfood” sections, or you may find them in the baking aisle. Finally, Columbia University notes that ALA, which is found in large doses in chia seeds, may increase your risk of prostate cancer. Also, if you are on high blood pressure medication or blood thinners, or are pregnant or breastfeeding, talk to your doctor before adding chia seeds to your diet. Use caution before eating chia seeds if you have any food allergies, such as to sesame or mustard seeds - check with your doctor first before adding chia seeds to your diet, Columbia University recommends. Because they’re so dense in fiber, just remember to increase the amount you eat gradually and drink plenty of water. ( 12) Naturally, this varies depending on factors such as your age, sex, and weight. 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. There are no hard-and-fast guidelines on how many chia seeds you should eat daily. To avoid this, don’t eat dry chia seeds - cook them or mix them with water first. One case study presented to the American College of Gastroenterology in 2014 described how a patient who first consumed dry chia seeds and then a glass of water ended up with an obstruction in his esophagus - because the chia seeds absorbed the water and expanded in the patient’s throat. You do want to be careful about how you consume chia seeds.
#Nutishional benefits on tchia seeds full
(8) Most likely, these sources say, the benefits of chia seeds come from their incorporation into a rich diet full of healthy plant-based foods, not from just consuming chia seeds alone. (5) The Harvard School of Public Health similarly notes that many reviews and studies have not found evidence that chia seeds have a significant impact on inflammation, body weight, blood sugar, blood pressure, and lipid levels. How Safe Is the Food We Eat and Serve Our Families?Īlso, while there are studies suggesting that chia seeds have some important health benefits, the Academy of Nutrition and Dietetics notes that a lot of the information available comes from animal studies or from studies with a small pool of participants. Since then, chia has experienced another little renaissance, and now finds its way into our puddings, smoothies, breads, and much more. Indeed, as the New York Times reports, chia seeds first resurfaced in our homes as a novelty item - in the form of Chia Pets, which were widely popular a few decades ago. Over time, this ancient seed grew in popularity - though not first as a popular superfood. The seeds even had medicinal uses, and were used to treat a range of ailments, from fever to inflammation, the USDA notes. Some people mixed them with flour to make tortillas, while others combined them with water and cooked them to make a porridge or soup.
( 1)īut back then, chia seeds weren't staples in breakfast bowls and smoothies. Many Native American tribes, such as the Chumash, Maidu, and Costanoan, ate chia seeds as a significant part of their diet, and the seed was grown alongside corn in some places in Mexico, according to the United States Department of Agriculture Natural Resources Conservation Service (USDA).
Chia seeds may seem like a modern fad, but their use actually goes back hundreds of years.
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