Chia seeds have come to be recognised as superfoods that pack a punch of nutritional benefits. While they may have existed for centuries, they are now being widely incorporated into diets by health enthusiasts.
Derived from the Salvia hispanica plant, these tiny black or white seeds can be added to oatmeal, cereals, or smoothies. Additionally, they can be consumed in water or milk for a nutritional boost.
While they are loaded with fibre, protein, omega-3 fatty acids, and antioxidants, there are some myths around their usage that Dr Saurabh Sethi, a US-based gastroenterologist, busted.
Taking to Instagram, he shared a ‘Yes’ and ‘No’ video, listing the benefits of chia seeds and clarifying some false notions people may have.
He wrote, “If you’ve struggled with bloating, sluggish digestion, stubborn weight, or low energy, this is for you.”
Health benefits of chia seeds
According to Dr Sethi, chia seeds support gut health, relieve constipation, aid weight loss by keeping you full for longer, hydrate the body as they absorb up to 10 times their weight in water, reduce blood sugar spikes by slowing carb absorption, help lower cholesterol, provide plant-based protein, are rich in omega-3s, anti-inflammatory, and gluten-free.
Chia seeds myths
Many feel that chia seeds improve fertility; however, this may not be true, as Dr Sethi clarified there is no direct evidence for it. Neither is there any evidence that chia seeds help with depression. As for bloating, he shared, “It is possible if eaten dry or in excess.”
The gastroenterologist also busted the myth that chia seeds are high in calories by stating that they only have 60 kilocalories per tablespoon.
How to consume
While Dr Sethi suggested taking 1–2 tablespoons per day soaked with enough water, there are many ways to consume chia seeds.
Chia seed pudding recipe
- Take a cup or a mason jar. Add 2 tablespoons of chia seeds and 1/2 cup of milk (full-fat, nut-based, or plant-based).
- Stir well and cover with a lid or small plate before refrigerating overnight or for at least 4 hours for a thicker texture.
- Add fresh fruits, nuts, cinnamon, and any sweetener of your choice.
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