Why Nutrition Experts Love Chia Seeds
Chia seeds have long been a staple in the kitchens of health-conscious cooks, offering a wide range of benefits that many people are still unaware of. These tiny seeds are packed with essential nutrients, making them a powerful ingredient that can be incorporated into various dishes. Unlike some trendy health foods, chia seeds have solid scientific research supporting their numerous health benefits.
Recent studies have shown that chia seeds can positively impact various aspects of health, such as lowering blood pressure and cholesterol levels, as well as aiding in weight loss. Experts in nutrition have been singing the praises of chia seeds for their remarkable properties.
Meet the experts: Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy; Christy Brissette, RD, nutritionist and owner of 80 Twenty Nutrition; Danbee Kim, MD, nutrition expert and assistant professor at Rutgers New Jersey Medical School.
A study published in the journal Prostaglandins & Other Lipid Mediators analyzed data from 14 clinical trials involving 835 participants. The findings revealed that incorporating chia seeds into your diet could help reduce cholesterol levels, lower the risk of cardiovascular disease, regulate blood pressure, and assist in weight management. Notably, individuals consuming higher amounts of chia seeds experienced significant improvements in LDL cholesterol, blood pressure, and triglyceride levels.
Chia seeds offer a multitude of health benefits. They are rich in soluble and insoluble fiber, aiding in digestion and promoting a feeling of fullness for weight management. These seeds are also a great source of omega-3 fatty acids, protein, and essential micronutrients, such as calcium, magnesium, and iron. The antioxidants present in chia seeds offer anti-inflammatory effects and support heart health by improving lipid profiles.
Moreover, chia seeds contain antioxidants and polyphenols that may help reduce the risk of various cancers, including breast, colorectal, liver, and pancreatic cancers. These seeds, when consumed, absorb water and form a gel in the stomach, slowing down digestion and promoting a sense of fullness, which can aid in weight management. However, it is important to consume chia seeds with caution, as consuming them in large amounts without enough liquid may cause digestive issues like bloating and gas.
According to nutrition expert Dr. Danbee Kim, incorporating chia seeds into your diet, along with other healthy habits, can lead to significant health benefits. These may include lowering blood pressure and cholesterol, improving digestion, aiding in weight management, reducing inflammation for chronic disease prevention, and assisting in managing blood sugar for diabetes. While there is no set recommended daily amount for chia seeds, experts generally suggest aiming for a tablespoon per day. It’s important to stay hydrated to avoid digestive discomfort when consuming chia seeds.
Chia seeds are versatile and can be added to various foods such as yogurt, oatmeal, salads, smoothies, or used in baking as an egg replacement. However, it’s advised to start slowly with chia seeds if you’re not accustomed to a high-fiber diet to prevent bloating or gas. Additionally, those with chia seed allergies or individuals on certain medications should consult with a healthcare provider before adding chia seeds to their diet. Despite potential risks, nutritionists highly recommend trying chia seeds for their numerous health benefits.
