Benefits of Chia Seeds -Uses and Disadvantages

We have been hearing the name of Chia seeds since childhood. And most of us use it a lot too. But most people are still unaware of the real benefits of Chia seeds. Chia seeds are obtained from a plant called Salvia hispanica. These seeds are dark brown in color and small in size.

Chia seeds have medicinal value and hence form an important part of people’s diet. This article will help you understand the importance of chia seeds for our health. It will also list the risks or any possible side effects of these seeds. The article will also provide information about the benefits of chia seeds for diabetes.

Table of Content

1. What is Chia seed? What is Chia Seeds?
2. Nutritional Composition of Chia Seeds | Nutritional Composition of Chia Seeds
3. Benefits of Chia Seeds | Benefits of Chia Seeds
3.1 Improve Digestion:
3.2 Lowers stress and high blood pressure
3.3 relieves fatigue
3.4 Helps in reducing weight.
3.5 Reduces the risk of heart disease.
3.6 Improves dental health.
3.7 Reduces Arthritis
3.8 Helps during pregnancy
3.9 Helps in Diabetes Management
4. Importance of Chia seeds in diabetes. Importance of Chia Seeds in Diabetes
4.1 controlling blood sugar levels
4.2 Chia seeds reduce the risk of diabetic complications of heart diseases
4.3 Chia seeds reduce insulin resistance by the body and reduce the risk of developing type diabetes.
4.4 Chia seeds may help reduce oxidative stress
5. How to use Chia seeds | How To Use Chia Seeds
5.1 Chia-lemon detox drink: This is very beneficial for weight loss.
5.2 Chia Salad
5.3 Chia Seeds with Oatmeal
5.4 chia seed water
6. side effects of chia seeds | Side Effects of Chia Seeds
7. In the end:
8. frequently asked questions
8.1 Can I take chia seeds while taking blood thinners?
8.2 How should Chia Seeds be stored?
8.3 Can chia seeds make my nails grow healthier and faster?
8.4 Can I Eat Too Many Chia Seeds?
8.5 Can kidney patients consume chia seeds?

What is Chia seed?

Chia seeds are also known to contain omega 3 fatty acids and ‘other bioactive nutritional compounds’ as well as being rich in fiber which has been shown to provide various health solutions. are known for.

Research studies show that this superfood contains vitamins C, E, niacin, thiamin, antioxidants, riboflavin (Vitamin C, E, niacin, thiamine, anti-oxidants, riboflavin, and minerals) which are essential for human health. It is very important for

Chia Seeds

Nutritional Composition of Chia Seeds

Chia seeds are rich in nutrients.

A one-ounce serving, which is approximately 28.35 grams, of chia seeds provides the following nutrients:

  • Calories: 138
  • Protein: 4.7 grams
  • Fat: 8.7 grams
  • Carbohydrates: 12 grams
  • Fiber: 9.8 g.

Chia seeds do not contain sugar and are free of gluten.

Chia seeds contain more polyunsaturated fats, omega-3 fats, and omega-6 fats than saturated fats. Thus, this fats composition of chia seeds helps in reducing the risks related to heart disease, cancer and infectious conditions.


Chia seeds are rich in various nutrients and fiber. It is one of the best plant-based sources of omega-3 fatty acids, which are known to provide numerous health benefits. Plus, chia seeds are packed with quality protein and are a gluten-free food item.

Benefits of Chia Seeds

Chia seeds are known to provide many health benefits due to their nutritional content. There are many uses of chia seeds that are beneficial for our health. Some of the major health benefits of consuming chia seeds are as follows:

Improve Digestion:

Fiber is found in abundance in Chia seeds, so they have the ability to digest any kind of food easily. Using them after eating food is very beneficial for digestion. Along with this, it cures intestinal problems such as intestinal inflammation and constipation. After eating chia seeds, gelatin-like substances are made.

This substance is formed due to the presence of soluble fiber. It improves digestive health by helping prebiotic bacteria to grow in the gut. Chia seeds contain 40 grams of dietary fiber per 100 grams, which is enough to support healthy food digestion. When a person’s digestive system gets cured, then many of his diseases go away in the same way and after using Chia seeds, you will be able to defecate easily without stress.

Lowers Stress And High Blood Pressure

Chia seeds are a great source of magnesium, which has been found to help reduce cortisol levels in the body. Cortisol is a hormone that is associated with causing stress and high blood pressure. Thus, chia seeds reduce cortisol and thus help in reducing stress and high blood pressure.

Relieves Fatigue

Chia seeds are rich in Omega-3 fatty acids. That’s why after using it, a person remains fit and can handle his day’s work without much tiredness. The minerals and vitamins present in it give us the power to work. Consuming chia seeds improve workouts. That’s why many gym goers consume chia seeds as an alternative to expensive energy drinks. It can clean out all the unwanted sugar in the food.

Helps In Reducing Weight.

Chia seeds give you strength as well as help in reducing your weight. Because some elements are found in Chia seeds that melt or burn the fat stored in the stomach and intestines. With its help, your weight does not increase and you do not feel much hungry. Since these seeds are low in calories and high in high-density lipoprotein HDL. High-density lipoprotein is the good cholesterol that absorbs cholesterol from the blood and carries it back to the liver.

This reduces the accumulation of fat in the body. By using Chia seeds mixed with any drink, they calm the hunger of a person, due to which the person does not feel hungry much. And there is no shortage of food and Chia seeds also give you essential nutrients. Due to this the strength remains inside you. It helps in reducing adipose tissue in the visceral region. Hence it is one of the important food for weight management diet.

Reduces The Risk Of Heart Disease.

Chia seeds are also very useful for heart disease. Various studies have found that chia seeds increase the level of high-density lipoprotein (HDL) cholesterol. This HDL is the good cholesterol because it helps to remove low-density lipoprotein (LDL). Due to this fat does not accumulate in the body and the weight remains correct. Due to this, the risk of blockage in blood vessels also decreases. This increased good cholesterol prevents heart disease by reducing omega-6 fatty acids in the bloodstream. Thus, the stress on the cardiovascular system is minimized. However, you should be careful to have a balanced diet with chia seeds to avoid any heart disease.

Improves Dental Health.

Chia seeds, which are rich in calcium, help in maintaining good dental health. The presence of Vitamin A and phosphorous in Chia makes the teeth strong and attractive. Zinc present in the seeds helps in cleaning and repairing the plaque around the teeth. And similarly it also prevents the formation of tartar. Chia seeds also keep your teeth away from germs and bad breath.

Reduces Arthritis

Chia seeds are rich in omega-3 fatty acids, which are an excellent anti-inflammatory agent. Alpha-linoleic acid or ALA omega-3 reduces inflammation and pain in joints and arteries. Studies suggest that 4 grams of chia seeds a day can control and prevent arthritis. The calcium, magnesium, and phosphorus in chia seeds help maintain bone mineral density. Its value reflects the strength of your bones. Thus, it helps in strengthening the bones.

Helps During Pregnancy

It acts as the best dietary supplement for pregnant women. Pregnant women may experience various health problems like fatigue, increased blood sugar and vitamin and mineral deficiencies. Since chia seeds contain more vitamins, minerals and micronutrients, consuming a small amount each day may help treat magnesium, phosphorus and calcium deficiencies. Chia also boosts energy levels and slows down the process of carbs and sugar conversion. The presence of omega-3 fatty acids improves brain development in the fetus. Above all, its rich fiber content helps pregnant women to defecate freely.

Helps In Diabetes Management

The biggest problem in diabetes is the sudden increase in the level of sugar immediately after eating. The starches and carbs in chia seeds are released into the bloodstream more slowly than other foods. This gradual release helps the body’s cells absorb nutrients over a given amount of time. It thus reduces the insulin dependency of the body to control blood sugar. Therefore it is very beneficial for diabetic patients. The detailed benefits are explained in the next section.


Chia seeds have many benefits, including lowering blood pressure, reducing the risk of heart disease, weight management, reducing stress and fatigue, improving blood sugar control, and improving digestion. It is highly useful for diabetic patients.

Importance of Chia seeds in diabetes. Importance of Chia Seeds in Diabetes

The above section was about the general benefits of chia seeds. This section specifically details how chia seeds are beneficial for diabetic patients. Chia seeds are very beneficial in diabetes.

The amount of carbs in Chia seeds is high, its glycemic index (GI) is low. The GI of chia seeds is only 4, making it an ideal food for diabetics. Carbohydrates with a low GI are digested and absorbed slowly, thereby keeping blood sugar levels under control. [3]

Chia Seeds Reduce The Risk Of Diabetic Complications Of Heart Diseases

High cholesterol levels increase the risk of developing type 2 diabetes. High total cholesterol, LDL (bad) cholesterol, And triglycerides are risk factors for developing type 2 diabetes. Chia seeds lower bad cholesterol and increase good cholesterol. A study published in 2018 on type 2 diabetes patients showed that adding chia seeds to the diet resulted in significant reductions in both LDL cholesterol and VLDL (very low-density lipoprotein) cholesterol. Therefore it reduces the risk of type-2 diabetes. [1] Apart from this, good cholesterol in the body helps in reducing the risk of heart disease. Eating fiber-rich foods like chia seeds can help lower your cholesterol levels and improve heart health.

Chia Seeds Reduce Insulin Resistance By The Body And Reduce The Risk Of Developing Type 2 Diabetes.

Having high blood sugar levels for a long time can lead to insulin resistance. Insulin is the hormone that helps the body’s cells absorb blood sugar. Due to insulin resistance the body stops responding to insulin and thus type 2 diabetes occurs. Chia seeds have shown promising results for reducing insulin resistance. In one research study, it was found that daily consumption of chia seeds by patients with type 2 diabetes for eight weeks improved their fasting glucose levels, triglyceride levels, and VLDL cholesterol levels. It lowers plasma insulin levels by up to 20% and thus helps reduce insulin resistance. It also helps reduce the risk of developing type 2 diabetes.

Chia Seeds May Help Reduce Oxidative Stress

Antioxidant compounds found in chia seeds may help neutralize free radicals and prevent oxidative stress. This, in turn, may slow the progression of type 2 diabetes.

Apart from the above health benefits, chia seeds help in lowering blood pressure, reducing the urge to eat and in weight management. All these help in managing diabetes effectively and reduce the risk of complications of diabetes.

How To Use Chia Seeds

The patient should talk to his doctor about using chia seeds, if he tells to use it then it should be used.

Chia-Lemon Detox Drink: This Is Very Beneficial For Weight Loss.

Take one tablespoon of chia seeds and soak it in a bottle full of water. Put a thin slice of lemon in it. Keep the detox drink for an hour and then consume it.

Chia seeds should not be used by the patient with anything that can increase his blood sugar level.

Chia Salad

Sprinkle chia seeds on your fruit or vegetable salad. This makes the salad rich in fiber and thus helps you to control your blood sugar.

Chia Seeds With Oatmeal

Oatmeal is the best breakfast for diabetic patients. Sprinkle a small amount of chia seeds in oatmeal and manage your blood sugar levels effectively.

Chia Seed Water

Mix 2 to 3 tablespoons of chia seeds in water and drink it once a day. This will reduce the problem of constipation.

But before consuming chia seeds it is necessary to consult your dietician. The exact amount of carbs a person needs, and nutritional needs, vary from person to person depending on age and health factors. Therefore, before consuming chia seeds, do consult a dietician.

Side Effects of Chia Seeds

Consuming chia seeds can cause some side effects in some people, especially when consumed in large amounts or when they are allergic to certain substances such as pollen. Let us know about the loss or some side effects of Chia seeds.

  1. Fiber is found in plenty in it. Which is beneficial for your stomach and for digestion. But consuming too much fiber can cause bloating, vomiting and diarrhea. So consume in limited quantity. A typical dosage recommendation is 0.7 ounces (20 grams or about 1.5 tablespoons) of chia seeds twice per day.
  2. Some people experience allergic reactions like swelling, headache and itching after consuming chia seeds. Severe allergic reactions can cause anaphylaxis.
  3. Diabetic patients should consume chia seeds in proper quantity. Excessive consumption may lower blood sugar levels due to the high fiber content.
  4. Consuming chia seeds in excess can lead to the risk of suffocation. It should be consumed in a proper way. Chia seeds absorb water when consumed and thus swell. Thus excessive consumption at one go can cause suffocation.
  5. Consuming chia seeds in high amounts may interact with some medications used to treat diabetes and blood pressure. That’s why chia seeds should be consumed in the right quantity.

In the end :

Chia seeds are rich in nutrients. Chia seeds are not only rich in minerals, omega-3 fats, antioxidants and fiber, but they are also easy to prepare and eat. These seeds are a part of our diet and a key element in any weight management plan. These seeds provide many health benefits. There are many benefits and few side effects of using chia seeds. Consuming chia seeds in excess can cause side effects, especially in patients with diabetes and blood pressure. Therefore, it should be consumed as per the advice of a dietitian. The dietitian will tell you in what quantity you have to use kia seeds.

Breathe Well-Being has dieticians and nutritionists who take special care to plan the right diet chart for you as per the needs of your body. Consult and get the best health benefits. Our weight management plan, the Diabetes Reversal Program, has helped many people live happier and healthier lives.

Frequently Asked Questions

1. Can I take chia seeds while taking blood thinners?
Ans: Some studies suggest that chia seeds are high in omega-3 fatty acids, which act as blood thinners and may lower blood pressure. Therefore it is advised to consult your doctor before consuming chia seeds if you are on blood thinner medications as chia seeds can lower blood pressure and increase the effect of blood thinner medications.

2. How should Chia Seeds be stored?
Ans: Chia seeds can stay good for several years at room temperature. There is no need to keep the seeds in the refrigerator, or in sealed bags. The seeds contain natural antioxidants that help with this stability. Keeping chia seeds in a sealed container will help extend their shelf life.

3. Can chia seeds make my nails grow healthier and faster?
Ans: Chia seeds are rich in omega-3, calcium, boron and several antioxidants that help build healthy, moist, disease-free skin. They are a rich source of folic acid, or vitamin B9, which is essential for good hair and nails.

4. Can I Eat Too Many Chia Seeds?
Ans: Not really. If you consume chia seeds beyond your body’s capacity, you may find yourself feeling slightly bloated, or you may experience mild diarrhea, although this is rare. A typical dosage recommendation is 0.7 ounces (20 grams or about 1.5 tablespoons) of chia seeds twice per day.

5. Can kidney patients consume chia seeds?
Ans: These chia seeds have a high amount of protein and phosphate. For this reason, these seeds are not recommended for people on the renal diet.

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