According to research, you can get the most nutrients out of chia seeds if they are soaked prior to consumption. Although you can certainly eat chia seeds whole and raw in baked goods and cereal mixes or whizzed up in your smoothie, soaking them is the best way to enjoy them and reap their numerous nutrients.
Can you eat chia seeds without soaking them first? Yes, as it won't hurt to eat them straight, but if you soak them, then you “sprout” them, which releases the enzyme inhibitors that are used to protect the seed.
Soak the seeds in almond milk or water (1/4 cup seeds to 1 cup liquid) until they take on a chewy texture reminiscent of tapioca pudding, about 20 minutes. Soaked chia seeds can be refrigerated for up to 5 days, so you can make a big batch at the start of the week.
Chia seeds can be eaten raw or added to recipes. Because the coating of chia seeds soaks up water rapidly, soaking chia seeds in milk or water for a few hours (or overnight) can give the seeds a tapioca pudding-like texture and makes them a great binder to hold baked goods together, like these Coconut-Chia Oat Crisps.
Drink it with a meal to unlock its full potential
Chia seeds are packed with nutrition, but Beaver still recommends drinking chia seed water along with a meal. "Viscous fibers provide the most benefit when we consumed with food," Beaver explains.
Studies have shown that chia seeds consumption reduces visceral adipose tissues, also known as belly fat.
For raw chia seeds, you can soak chia seeds with warm water first and then use them or sprinkle a spoonful of chia seeds directly into yogurt, wait 15-20 minutes for the chia seeds to bloom and then use. Can be used with many other fruits such as watermelon, strawberry, mango, ... to make the dish more attractive.
But if you're in a hurry and forget to soak them the night before, don't worry. Simply take the chia seeds in a container, pour water and shake them around for a few minutes. After this is done, let them rest for about 10 minutes.
Drinking chia seed water in the morning can help with digestion and bowel movement. Excellent for protein consumption, heart health, bone health, blood sugar regulation, and digestion.
Omega-3 fatty acids: Chia seeds contain a high amount of omega-3 fatty acids. It is known that high levels of omega-3 fatty acids may increase the risk of bleeding. Therefore, it is advised to avoid taking chia seeds with foods or supplements rich in omega-3 fatty acids.
Chia seeds are a great source of fibre. Consuming chia seeds with water in the morning helps in giving your digestive system a boost and improves bowel movement. Healthy digestion is a prerequisite to weight loss. The best time to eat chia seeds is when you wake up.
Cold water is the best option for soaking chia seeds. Unlike a lot of other foods, heat isn't needed to break down and soften chia seeds. What is this? They can easily absorb the water when it is cold.
Yogurt chia seed pudding is also a great way to add probiotics to your diet. Probiotics are naturally found in yogurt and are great for gut health, digestion, and the immune system. That's on top of all the great health benefits of chia seeds, making this a nutritional powerhouse for breakfast or a snack.
Yes, you can put chia seeds in hot coffee, just like you normally would add chia seeds to cold coffee, milk, or water. There are no adverse effects to adding chia seeds to hot coffee, try it for yourself!
Smoothies or Yogurt - Add 1 tablespoon of chia to your favorite smoothie or yogurt.
Eating too many chia seeds may cause side effects, such as digestive issues, allergic reactions, or weight gain. In moderation, however, chia seeds can be a nutritious addition to a balanced diet. Chia seeds are edible seeds that come from a plant belonging to the mint family, called Salvia hispanica.
For example, a small Brazilian study published in 2015 in Nutricion Hospitalaria involving 26 men and women who were overweight or had obesity found that eating 35 grams (about 3 tbsp) of chia seeds daily for 12 weeks resulted in weight loss.
These tiny seeds can provide fiber that helps lower cholesterol, boost your heart health and reduce your risk of developing chronic disease. That said, because chia seeds are packed with fiber and are calorie dense, stick with no more than 2 tablespoons per day.
Chia seeds can absorb up to 10X their weight in water, and so it is not recommended to eat a large quantity of them dry. Eating a tablespoon or more of chia seeds dry from a spoon can cause them to swell in your esophagus, which may cause a blockage.
Yes, too many chia seeds can cause harm in the body. For one thing, excessive and incorrect consumption can trigger constipation. This can lead to massive gastrointestinal problems. In addition, it should be noted that chia seeds are said to have a blood-thinning and blood pressure-lowering effect.
Chia seeds may help you sleep
Chia seeds are tiny bundles of tryptophan, according to sharecare.com, and that amino acid raises melatonin and serotonin levels. These are the hormones that support stable sleep.