Improved blood sugar control

  • Having healthy blood sugar levels is crucial for optimal health.
  • Animal studies demonstrate that chia seeds reduce insulin resistance and improve blood sugar control, which are important risk factors for metabolic syndrome, type 2 diabetes, and heart disease.
  • Human studies show that bread made with chia seeds causes a reduced blood sugar response compared with more traditional bread.

Reduced Inflammation

Chronic inflammation can lead to health conditions like heart disease and cancer. Caffeic acid, an antioxidant found in chia seeds, can help to fight inflammation in the body.

Healthier Weight Management

A 1-ounce serving of chia seeds has 39% of your recommended daily allowance of fiber. The soluble fiber in the seeds absorbs water, causing them to expand in your stomach and increase your feeling of fullness when you eat them.

Things to Look Out For
Although chia seeds offer a variety of health benefits, eating too many may lead to complications:
Potential Digestive Issues: Because of their high fiber content, eating too many chia seeds may cause constipation, diarrhea, bloating, and gas. Chia seeds may also cause flare-ups with inflammatory bowel conditions such as Crohn’s disease.
Potential Choking Hazard: Dry chia seeds absorb water, which causes them to swell up and become gelatinous. Dry chia seeds can get stuck in your throat, which poses a choking threat. To avoid this risk, soak the seeds 5 to 10 minutes before use.
Interactions with Medication: Chia seeds help to reduce blood sugar and high blood pressure. If you’re already taking pills for diabetes or hypertension, eating too many chia seeds can cause severe dips in blood sugar levels and blood pressure, which may lead to other health complications.
Allergies: Although rare, chia seed allergies do occur in some people. Signs to watch out for include heaving, trots, and itching of the tongue or lips. Severe allergies can lead to anaphylaxis.