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Chia seeds are a popular ingredient in green smoothies and other healthy recipes. But are these tiny seeds worth all the hype?

Alicia Romano, a registered dietitian at Tufts Medical Center and media spokesperson for the Academy of Nutrition & Dietetics, says they are. After all, chia seeds may be tiny but they’re a superfood chock-full of dietary fiber.

What are chia seeds?

Chia seeds are nutrient-rich seeds that come from the plant Salvia hispanica. A complete protein, chia seeds are also one of the best sources of omega-3 fatty acids.

Unlike other seeds, chia seeds can quickly absorb water. The seeds can also in at least 10 times their weight in liquid! The final product is chia water with a gel-like texture.

Three health benefits of eating chia seeds

Chia seeds may be bland, but studies have found that they can improve glucose control, boost heart health and improve your digestion!

Chia seeds can help balance blood sugar

In one study, researchers fed rats a diet that includes chia seeds or oil from the seeds. The findings revealed that chia seeds helped improved the animal subjects’ response to glucose (blood sugar) and insulin.

A separate study showed that a diet of chia seeds improved several metabolic factors in insulin-resistant rats. While continued research on humans can help determine if chia seeds can be used to naturally balance blood sugar, consuming the seeds may help balance blood sugar because their high dietary fiber content can slow the absorption of sugar.

Chia seeds can boost your heart health

Chia seeds are full of alpha-linolenic acid (ALA), a type of omega-3 that usually comes from plants. The human body can convert ALA into two other omega-3 fatty acids: Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Data suggests that omega 3s are needed for a healthy cardiovascular system, but researchers are still studying how omega 3s work. Further research can help scientists figure out if omega 3s lower cholesterol, lower stroke and heart attack risk, or reduce blood pressure.

Chia seeds boost your digestive health

The dietary fiber in chia seeds is good for your digestion! According to Romano, chia seeds are one of the best sources of fiber.

Two tablespoons of chia seeds contain 10 grams of finer, which is “one-third of the daily fiber recommendation for American men.” The same serving is almost 50 percent of the fiber recommendation for most women!

Additionally, the fiber in chia seeds is mainly soluble fiber, which helps you feel full longer and slows down digestion.

Drinking drink chia seeds with water

If you’re not used to drinking chia seeds with water, Romano advised against drinking a whole glass of the mixture in one go because this can cause stomach discomfort.

As the name implies, chia seed water is made with just chia seeds and water. If you want to make the drink tastier, you can add natural flavorings like citrus or honey!

Drinking chia seed water offers the same general health benefits as eating chia seeds. However, it’s best to increase your water intake as you gradually add chia seeds to your diet. You can do this by adding chia seeds to your green smoothie or a bowl of oatmeal.

To make “chia gel,” Romano recommends adding 1/4 cup of chia seeds to one cup of water. Once the chia seeds have absorbed the liquid, you can use the chica gel “as a nutritional booster and thickener” for different foods.

Chia seed recipes

Here are three chia seed recipes to try if you want to boost your fiber intake and improve your digestion.

Vegan blueberry chia seed smoothie

This smoothie pairs chia seeds with blueberries for a tasty smoothie that will help you feel full longer.

Ingredients for 1 serving:

• 1 tablespoon of chia seeds
• 2 tablespoons of water
• 1/4 cup of almond milk
• 1/2 cup of dairy-free yogurt (You can use almond yogurt, coconut yogurt, or soy yogurt.)
• 1/2 cup of frozen blueberries
• 4 small strawberries, washed and hulled

Preparation:

1. Mix the chia seeds and water in a small bowl. Set the mixture aside for 10 minutes until the chia seeds start to soften and gel.
2. Combine everything together in a blender and process until smooth.
3. Serve immediately.

Overnight oats with bananas and chia seeds

A bowl of overnight oats is the perfect breakfast for anyone who wants something quick, filling and nutritious. This recipe adds chia seeds to tasty natural ingredients like sweet bananas, crunchy toasted almonds and rolled oats!

Ingredients for 2 servings:

• 1 cup of rolled/old-fashioned oats
• 1 cup of milk (Use non-dairy milk for a vegan version.)
• 1/2 cup of plain Greek yogurt
• 1/4 cup of dried cherries
• 1/4 cup of toasted almonds
• 2 tablespoons of maple syrup
• 1 tablespoon of chia seeds
• 1/2 teaspoon of ground cinnamon
• 1/4 teaspoon of vanilla extract
• 1 medium banana, peeled and sliced
• A pinch of salt

Preparation:

1. Combine the rolled oats, chia seeds, cinnamon, dried cherries, salt, yogurt, milk, maple syrup and vanilla in a large jar or a medium-sized container with a lid. Stir well.
2. Cover and refrigerate overnight.
3. The next morning, serve the oats in two bowls. Top each bowl with some toasted almonds and sliced banana. You can refrigerate the overnight oatmeal for two to three days.

Strawberry cheesecake chia pudding

Chia pudding is a great alternative to sugary store-bought pudding. This recipe gives strawberry cheesecake a healthy twist by using a creamy coconut-infused base, sweet strawberry jam, fresh berries and almonds.

This dessert is a guilt-free alternative to sinful cheesecake, and you can make it at home using only six ingredients!

Ingredients for 1 serving:

• 3 tablespoons of white chia seeds
• 1 teaspoon of vanilla
• 1/4 cup of full-fat coconut milk
• 1/2 cup of almond milk
• 2 tablespoons of strawberry jam
• Fresh strawberries and almonds (For garnishing.)

Preparation:

1. Whisk the chia seeds, vanilla, almond milk and coconut milk in a bowl. Set the mixture aside for 10 to 15 minutes until it has thickened.
2. Stir the mixture before serving and add half of the chia pudding into a jar or keep it in the bowl.
3. Top the chia pudding with the strawberry jam, spread it into an even layer, then add the rest of the chia pudding on top. Top with the fresh strawberries and almonds before serving.

Use chia seeds to make tasty desserts like chia pudding or a smoothie to boost your digestive health!

Sources:

GoodHousekeeping.com

TheWorktop.com

TheSpruceEats.com

SimplyQuinoa.com