Many factors make chia seeds a nutritional addition to one's diet. Also known as Salba chia or Mexican chia, these edible seeds are a powerhouse of nutrients that contain antioxidants, minerals, fibre, and omega-3 fatty acids. They not only promote digestive health but also support heart health and reduce cell damage.
From being added to smoothies to being combined with overnight-soaked oats, over the years, people have found different ways to consume chia seeds and incorporate them into their diet. However, there are people who still make mistakes while consuming chia seeds. Some of them are listed below:
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Not Soaking Them Before Eating
In an interaction with the OnlyMyHealth team, Dr Srabani Mukherjee, Dietitian, Fortis Hospital, Anandapur, Kolkata, said that soaking chia seeds is the most nutritious way to consume them. While you can also consume them whole or ground, she emphasised that soaking them makes them more beneficial.
In addition to the health benefits, soaking chia seeds may also reduce the risk of choking, which is high when they are consumed dry. According to the Harvard TH Chan School of Public Health, a case report presented at the American College of Gastroenterology Annual Scientific Meeting in 2014 mentioned that a patient who ate dry chia seeds followed by a glass of water found that the seeds expanded in the oesophagus and caused a blockage.
Not Staying Hydrated
It is believed that chia seeds absorb a lot of liquid, which is why proper hydration is always advised. Reports even suggest that chia seeds can absorb up to 30 times their weight in water, which can lead to dehydration, especially if the tiny seeds are consumed in excess.
Eating Too Many At Once
According to Dr Mukherjee, although there is no daily recommended intake for chia seeds, a common recommendation is about 1-2 tablespoons per day. Going overboard and consuming excessive amounts of the tiny seeds can not only lead to digestive issues, constipation, diarrhoea, bloating, and gas, but may also impact blood sugar levels.
It is therefore advised to start slowly and gradually increase your intake to avoid complications.
Adding Them To Unhealthy Foods
While chia seeds are one of the healthiest foods to add to your diet, adding them to unhealthy foods like sugary drinks and processed foods will do no good. Such foods not only increase your risk of diabetes and heart problems but also make you obese, which is in itself a leading risk factor for chronic health conditions.
Therefore, reap the benefits by adding chia seeds to healthy options like yoghurt, oatmeal, or smoothies.
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Compromising Their Storage
If you do not store chia seeds properly, they can not only go bad and become slimy, sticky, or clumped together, but they can also pose health risks. It is therefore advised to store them in an airtight container in a cool, dark place.
Conclusion
Chia seeds are a nutritious food that must be added to your daily diet. However, when you do so, do so wisely. Avoid making mistakes like having them dry without water, not soaking them before consumption, or consuming them excessively, which can lead to digestive problems. Moreover, if you're pregnant or breastfeeding, always check with your doctor before consuming chia seeds.
[Disclaimer: This article is for informational purposes only, hence, we advise you to consult your doctor or dietary expert if you are dealing with any health issues to get the necessary treatment.]