Even so, studies examining the effectiveness of chia seeds for weight loss have observed mixed results. In an older study from involving 90 people with overweight, consuming 50 g of chia seed supplements per day for 12 weeks did not affect body weight or health markers like blood pressure and inflammation markers In contrast, a 6-month study involving 77 people with overweight or obesity and type 2 diabetes eating a reduced-calorie diet found that those who took chia seeds daily experienced significantly greater weight loss than those who received a placebo Chia seeds are high in protein and fiber, both of which have been shown to aid weight loss.

However, studies on chia seeds and weight loss have provided mixed results. Given that chia seeds are high in fiber and omega-3s, consuming them may reduce your risk of heart disease.

Soluble fiber, the kind primarily found in chia seeds, can help lower total and LDL bad cholesterol in your blood.

In turn, this can reduce your risk of heart disease Consuming ALA , the omega-3 fatty acid in chia seeds, has also been linked to decreased heart disease risk Still, studies specifically examining the connection between chia seeds and heart health have had inconclusive results.

Some rat studies have shown that chia seeds can lower certain heart disease risk factors, including high triglyceride and oxidative stress levels 17 , A few human studies found that chia seed supplements significantly reduced blood pressure in people with hypertension, or high blood pressure, which is a strong risk factor for heart disease 19 , Chia seeds may reduce the risk of heart disease, likely due to the fiber and ALA they contain.

However, more human research is needed. Many observational studies suggest that getting enough of these nutrients is important for maintaining good bone mineral density, an indicator of bone strength 21 , In addition, ALA in chia seeds may play a role in bone health.

Observational studies have found that consuming this nutrient could also be associated with increased bone mineral density One animal study found that rats who received chia seeds daily for about 13 months had increased bone mineral content compared with a control group.

The authors concluded that ALA may have contributed to this benefit However, besides animal studies, a limited number of studies have explored this topic, specifically. Ultimately, more human research is needed. Chia seeds are high in calcium, magnesium, phosphorus, and ALA.

All of these nutrients have been linked to improved bone mineral density. Consuming chia seeds may help with blood sugar regulation, possibly due to their fiber content and other beneficial compounds. People with diabetes may experience high blood sugar levels. Consistently high fasting blood sugar levels are associated with an increased risk of several complications, including heart disease Promisingly, animal studies have found that chia seeds may improve insulin sensitivity.

This might help stabilize blood sugar levels after meals 26 , 1. In particular, older research from and suggests that eating bread containing chia seeds helps lower post-meal rises in blood sugar among healthy adults, compared with eating bread without chia seeds 27 , Nevertheless, more research is needed to learn more about the connection between these nutritious seeds and blood sugar regulation.

Animal studies suggest that chia seeds may help with blood sugar management, but more human research is needed. Chia seeds are incredibly easy to incorporate into your diet.

They taste rather bland, so you can add them to pretty much anything. They can be eaten raw, soaked in juice, or added to oatmeal, pudding, smoothies, and baked goods. You can also sprinkle them on top of cereal, yogurt, vegetables, or rice dishes.

Plus, they work wonders in homemade fritters as a binding agent. Given their ability to absorb water and fat, you can use them to thicken sauces and as an egg substitute. They can also be mixed with water and turned into a gel.

The seeds appear to be well tolerated. Chia seeds are easy to prepare and often used as an egg substitute and added to oatmeal or smoothies. A common serving size is one ounce 28 g or tbsp of chia seeds. Remember to drink plenty of water to reduce the risk of any digestive side effects.

Limited research in animals and humans has found that taking chia seeds daily can lead to greater weight loss and bone mineral content 14 , That said, eating too many can cause some side effects, so start with a small dose, like 1 oz 28 g daily, and make sure to drink plenty of water.

Both animal and human studies show chia seeds may help reduce visceral belly fat in certain populations. However, larger, higher-quality studies are needed 14 , 28 , A tablespoon of chia seeds is about 0.

That said, to see any benefits, you might want to consume a little more. Chia seeds are not only rich in minerals, omega-3 fat, antioxidants, and fiber but also easy to prepare. Studies suggest chia seeds have various health benefits, ranging from weight loss to a reduced risk of heart disease.

However, more research involving humans is needed before any firm conclusions can be made. If you want to reap the possible benefits of chia seeds, consider incorporating them into your diet.

Add 1 teaspoon tsp of maple syrup or honey if desired. Stir everything together, transfer the mixture to jars, and keep them in the fridge for a few hours or overnight.

Top your chia pudding with fresh fruit and nuts or seeds before enjoying it. You can experiment with flavor combinations like peanut butter and mashed strawberry, coconut milk and mango, or cocoa powder and banana. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Watermelon is a delicious low calorie treat with numerous benefits. Here are the top ways that watermelon can improve your health. Peaches are deliciously sweet, small, fuzzy-peeled fruit that pack a nutritious punch.

Here are 10 surprising health benefits and uses of peaches. A turkey pumpkin chili recipe from Vanessa Rissetto, registered dietitian. Combines savory ground turkey, spicy chili powder and sweet, earthy pumpkin. Polyphenolic compounds, in particular, have been found to have multiple anti-carcinogenic properties 11 , including an inhibitory effect on the reproduction of cancer cells, tumor expansion, inflammation, and metastasis.

Initial research on rats induced with breast cancer suggests the oil extracted from chia seeds may inhibit cancer cells 12 , but more studies need to be conducted before applying this finding to the general population.

Since chia seeds are rich in fiber and fat, they can help keep your blood sugar stabilized after a meal, says Crouch. In the long run, consuming this fiber-rich ingredient can also support your metabolic health.

Consuming high amounts of dietary fiber, particularly cereal fiber, may reduce the risk of developing Type 2 diabetes Chia seeds' phenols—compounds that can act as 14 antioxidants—may also help prevent oxidative stress 15 caused by free radicals, which can contribute to the development of diabetes The mineral assists in more than enzyme systems and assists in protein synthesis, muscle and nerve function, blood glucose and blood pressure control, and, importantly, the structural development of bone Just like magnesium, calcium can help increase bone mineral density, with one meta-analysis finding that consuming more calcium from dietary sources led to small improvements in bone mineral density 19 in the hips, lumbar spine, and femoral neck after two years.

There's no set amount of chia seeds you should aim to eat daily to enjoy their benefits, according to the experts. However, 1 to 3 tablespoons is considered a standard serving, says Crouch, so you may want to consume that amount if you're looking to eat chia seeds every day. Thankfully, due to their mild flavor, chia seeds are relatively easy to mix into your meals.

For a tasty yet good-for-you dessert, Cohen recommends whipping up a chia pudding. You can then add anything you like—berries, bananas, chocolate shavings, jams, coconut, [or] almond slivers.

You can also add chia seeds to smoothies , helping to create a thicker drink. Or, sprinkle them on top of yogurt to increase the snack's protein content , which is particularly important if you're opting for a dairy-free yogurt these varieties typically lack the nutrient , says Crouch.

Aside from those conventional uses, Crouch prefers to incorporate them into muffins and pancakes. The added chia seeds will boost the fiber and protein content of the carb-heavy meals without altering the flavor profile much. Just use extra liquid in your batter to account for the seeds' absorption effect, she recommends.

RELATED READ: 6 Easy Ways To Use Chia Seeds At Home Your Gut Will Thank You. There aren't any nutritional benefits to choosing chia powder over whole chia seeds, says Crouch. Chia powder may have a stronger nutty flavor than the seeds, so it can be a better option for savory uses think a thickening agent in a soup or broth , she adds.

However, you may be better off using whole seeds for dishes like chia pudding, as the powder may make the texture a bit thick and off-putting to some individuals. Compared to chia seeds, flaxseeds are higher in omega-3 fatty acids, and they offer significantly more 20 polyunsaturated fat 8.

On the flip side, they also offer less fiber 7. The biggest difference: Flaxseeds need to be ground into a powder before consumption, says Crouch.

The edible fruits 21 of the Cannabis sativa L. plant, hemp seeds are higher in protein than both chia and flaxseeds, offering 22 9. That said, hemp seeds are often shelled aka hemp hearts , so they offer significantly less fiber 1.

Ready to start nabbing those chia seed benefits? When shopping for chia seeds, opt for organic brands, suggests Crouch. Weeds can affect the yield and quality of chia plants , particularly in the first 45 days of growth, so herbicides may be applied to control them. With organic crops, pests, weeds, and diseases will be managed via mechanical and biological methods rather than synthetic options.

You'll also want to avoid buying from bulk bins, as there's no way to determine how long they've been in the containers and potentially going rancid, adds Crouch. Once you've stocked up, store your whole chia seeds in a cool, dry spot, such as a pantry or cupboard, for up to five years.

To prevent chia powder from going rancid, store it in the fridge or freezer in a sealed container for a long shelf life, suggests Crouch.

When first incorporating chia seeds into your diet, make sure to take a slow and steady approach. Gradually increase your consumption to build up your gut's tolerance.

As you do so, make sure to stay on top of your fluid consumption, as the absorbent chia seeds can cause constipation if you're not hydrating well enough, she notes. Chia seed allergies are relatively new, but they do seem to be increasing. Some people who are allergic to chia seeds may also be sensitive to sesame There's no "best" amount of chia seeds to eat each day, and it's best to incorporate a variety of seeds—flax, hemp, sunflower, you name it—into your diet to ensure you're getting a wide array of micronutrients, says Cohen.

But if you're looking for a general guideline, 1 to 3 tablespoons of chia seeds is considered the standard serving size, says Crouch, and the seeds are safe to eat daily. Some folks can experience GI distress and excessive gas when first incorporating chia seeds into their diet. But starting with small amounts and gradually building your tolerance can help prevent this side effect of chia seeds.

Adding chia seeds to your morning glass of water will give you the same benefits as consuming chia seeds in any other form, whether that's in a pudding, sprinkled on yogurt, or in a baked treat, says Cohen. If you want to mix chia seeds in your water, go for it, adds Cohen.

But there are plenty of other—usually more appetizing—ways you can score their benefits, so don't force yourself to down a cup, she notes. Don't be fooled by their small size: Chia seeds have plenty of benefits to offer, including improved cardiovascular and bone health, reduced risk of cancer and diabetes, and better bowel movements.

While chia seeds may cause digestive upset, this side effect can usually be prevented by slowly adding them to your diet. Along with other seed varieties , chia seeds are well worth stashing in your pantry and mixing into your everyday meals.

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Close Banner. Functional Food expert reviewed. Author: Megan Falk. By Megan Falk. mbg Contributor. Megan Falk is an experienced health and wellness journalist.

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However, more research is necessary to confirm this. A diet with adequate fiber helps prevent constipation and keeps the digestive tract healthy, but many Americans do not eat enough. Chia seeds can help people to meet dietary requirements for fiber.

In addition to helping with digestive health, fiber may help people feel fuller for longer. This can make high fiber foods useful for those trying to reach a moderate weight. However, there is little evidence to support the claim that chia seeds in particular can promote weight loss.

An older review concluded that there was limited data to suggest this, but a small study involving 26 people found chia seeds did not improve weight loss compared with a placebo. More robust research is necessary to determine if chia seeds are especially useful for reaching a moderate weight.

A review of 10 clinical trials found that chia seeds increased the amount of high-density lipoprotein HDL cholesterol and lowered low-density lipoprotein LDL cholesterol. The authors concluded that chia seeds have a protective effect on the balance of lipids in the blood and a neutral or beneficial effect on other markers of cardiovascular health.

These findings may mean chia seeds could be a good addition to the diet of those who want to lower LDL cholesterol or raise HDL cholesterol. However, it is important to note that no single food can treat high cholesterol. A very small study involving 15 participants found that compared with flax seeds, chia seeds slowed down how quickly the body released glucose, reducing the spike in blood sugar that comes after eating carbohydrates.

This could prove useful to people with type 2 diabetes, but there are no studies that specifically prove chia seeds can help with managing blood sugar levels in those with the condition.

Chia seeds contain 6. This includes Omega-3 and Omega Researchers are still learning about how PUFAs affect health, but a review of 86 clinical trials found that higher Omega-3 intakes could reduce the risk of heart attacks and their associated risk factors.

This may mean chia seeds are a good addition to a heart-healthy diet. However, the authors highlighted that the evidence was only low to medium quality. No studies have proven that consuming chia seeds in particular can reduce the chance of heart disease.

People can eat chia seeds raw by adding them to a variety of foods, such as cereal, yogurt, smoothies, and as a topping on salads. It is also possible to soak chia seeds in a liquid, which turns the seeds into a gel-like substance. This can make them useful for thickening desserts, such as chia seed pudding.

It is also possible to use chia seeds as a substitute for eggs in baked goods, such as muffins and cookies.

This can be helpful for people with egg allergies or intolerances, or for those following a vegan diet. To use chia seeds as an egg substitute in baking, try mixing 1 tbsp of whole chia seeds, or 2 tsp of ground chia seeds, with 3 tbsp of water.

Let them sit for a few minutes. When the mixture has become a gel, use it to replace 1 egg. Find more chia seed recipes here. Chia seeds are generally safe to consume. Some people may have a chia seed allergy, but it is not common. A study notes that chia seeds have structural similarities with other foods that people can be allergic to, such as sesame seeds and hazelnuts.

For some, this may lead to cross-sensitization. However, it is unclear how many people are affected by this. Anyone who experiences new symptoms after eating chia seeds should stop consuming them and speak with a doctor. Chia, flax, and basil seeds have similar nutritional profiles, and all can be part of a balanced diet.

Flax seeds generally contain more calories, protein, and fat than basil and chia seeds. Chia and flax seeds are particularly high in Omega-3 and Omega-6 fatty acids. Chia seeds contain more fiber than basil or flax seeds. Chia seeds are nutritious and can be part of a balanced diet. They are high in fiber and PUFAs, which are important for health.

Some research suggests that chia seeds may help lower triglycerides, total and LDL cholesterol, and increase HDL cholesterol.

More research on this is necessary to confirm the effects. People can add uncooked chia seeds to a range of foods, such as yogurt, smoothies, and cereal.

It is also possible to use chia seeds as a replacement for eggs in baking. People can find many recipes that incorporate chia seeds online. Chia and flax seeds both contain fiber and a variety of nutrients, and have been linked to health benefits. Fast forward to when we were kids, and the Chia Pet was all the rage.

Don't pretend you didn't have one! Who knew the mighty chia pet would play a role in nutrition a few years later? So yes, nowadays, the chia seed is a healthy addition to the diet and is touted as a mild and nutty flavored food to mix into baked goods or pour into a delicious smoothie.

Chia seeds have a lot to offer. Look at this quick analysis of 2 tablespoons of seeds:. A study on chia seeds confirmed that consuming 37 grams of chia seeds a day led to a reduction in inflammatory markers in the blood.

Chia seeds are high in a plant-based omega-3 fatty acid, known to have an effect on inflammation. Thirty-seven grams is a lot of chia seeds in one day a little over half a cup , but the findings are still significant.

I should point out that when eating chia seeds, it is best to use them in softened form, such as in a smoothie or pudding. A little dried chia seeds sprinkled on a dessert or salad is fine, too! But they do expand when added to water so consider that when eating them 🙂. Depending on your gender and age, the recommendation is you consume between 19 and 38 grams of fiber per day.

Around 25 grams is ideal for women. Two tablespoons of chia seeds have 11 grams of fiber. Recommendations for consuming chia seeds runs about 1.

Then, get the rest from other great sources of fiber, like any of these high-fiber foods. There are several excellent ways to eat chia seeds. Here are some tasty ideas:. One of the best benefits of chia seeds is that they are so simple to incorporate into your diet.

They mix well with liquids, and they are a simple but quick addition of nutrients to a variety of foods. We all know that inflammation is bad for the body overall.

Chronic inflammation, often brought on by unhealthy eating habits and lack of exercise, can wreak havoc on the body.

Chia seeds are anti-inflammatory , and that means adding them to your diet can help fight free radicals in your body, leading to less chronic inflammation. Another benefit of chia seeds is that some studies show they may stabilize blood sugar and improve insulin sensitivity.

This reduces the chance of spikes and crashes sometimes experienced after meals. This is of great help to diabetics, in particular. Pair adding chia seeds to smoothies, dressings, and food like oatmeal with eating non-processed foods. A controlled study indicated that bone health and density were improved when the diet was supplemented with chia seeds.

Heart disease is influenced by a lot of factors, including inflammation, extra body fat, and high blood pressure. Studies show that chia seeds can influence blood pressure levels , thus leading to better health.

Exercise, eating healthy fruits and veggies, consuming only lean meats, and yes, eating chia seeds contribute to a better you. Milled chia seeds, in particular, can increase the blood levels of alpha-linolenic fatty acids ALA.

However, it is most beneficial to get these fatty acids, and others, from fatty fish like salmon. Still, chia seeds will give you a boost as they are considered the best plant-based source of ALA.

Because chia seeds are high in protein and fiber, they are thought to be helpful with weight loss. Protein is known to reduce appetite and leave you feeling satisfied, which means less snacking on potentially unhealthy foods. If you are a snacker, read my post on healthy, high-protein snacks.

The fiber in chia seeds can also help you to feel full. Protein is made up of amino acids and is essential to the body. Two tablespoons of chia seeds contain 4 grams of protein.

A pound person needs about 50 grams of protein a day, and a pound person, 70 grams, and that's just to survive, not even to build muscle and thrive.