How to consume chia seeds

What exactly are chia seeds?

Chia seeds come from the Mexican plant Salvia hispanica, part of the Lamiaceae family which includes sage. Measuring a maximum 2mm in diameter, they have a distinct oval shape and black-to-white mottled seed casings.

What makes them distinct is their impressive hydrophilic properties relative to their tiny size: they can absorb up to 12 times their weight in water! (1)

With a long tradition of cultivation dating back to pre-Columbian Aztecs, these digestive aid seeds became a staple food throughout Mesoamerica because of their extraordinarily high nutrient content (2). Today, chia seeds are described as a ‘superfood’, and are commercially produced in several Central and South American countries, the northern United States and Australia.

What health benefits are offered by chia seeds?

These tiny seeds are abundant in nutritional benefits. Though relatively calorific (435kcal/100g), they are low in carbohydrates and high in protein (19.5g/100g). And because they contain all the essential amino acids, they are a valuable addition to vegetarian and vegan diets (3).

They also offer a near-perfect balance of omega-6 and omega-3 fatty acids (with a ratio of around 1:3, similar to that of flax seeds), numerous antioxidants, and in particular, a very high fibre content (34.4g/100g) which promotes good digestion and satiety. Last but not least, they are a valuable source of calcium, magnesium, iron and zinc (4).

For maximum benefits, it’s best to opt for organically-grown chia seeds, which are guaranteed to be free from GMOs and synthetic pesticides.

How should you consume chia seeds?

It’s perfectly possible to eat them dry

With a neutral taste, dry chia seeds can be enjoyed in a multitude of ways. They can be sprinkled, ‘as they come’, on raw vegetable salads, compotes and yogurts, where they provide a pleasant, crunchy texture. At breakfast, they can be easily added to muesli, home-made cereal bars or porridge, though for maximum nutrient uptake, it’s best to grind them first (with a coffee or spice grinder).

Hydrated chia seeds: higher uptake and a better appetite-suppressant effect

However, it’s their mucilaginous properties which make them really remarkable: when placed in liquid, they swell to form a viscous, mucilage gel. Soaking them in this way not only optimizes their bioavailability – by making them more digestible and releasing their fatty acids – but it also increases their satiating effect ten-fold (5).

This makes them invaluable as an ingredient in appetite-reducing desserts (like the popular chia pudding, the perfect healthy food) and for thickening soups, smoothies and sauces. Once they’ve absorbed water or milk, they can even be used as a substitute for eggs in cake mixes (6). A truly chameleonic ingredient!

Chia seed recipes

Chia pudding

Place 2 tbsp of chia seeds in a glass, add 125-150ml of plant milk (depending on the desired consistency) and 1 tsp of honey or maple syrup (optional). Stir with a small spoon for two minutes until the seeds are evenly distributed. Refrigerate for at least 4 hours, ideally overnight. Top with slices of banana, raspberries or diced kiwi fruit and enjoy.

Chia fresca

This thirst-quenching drink from Mexico is a reinvention of summer lemonade. In a jar, mix 50cl of cold water with 1 tbsp of chia seeds, 1 tbsp of lemon juice, 1 tbsp of lime juice, a few mint leaves and 1 tbsp of agave syrup if desired. Shake well until completely mixed. Refrigerate for at least 10 minutes and drink chilled.

Vegan banana bread with chia seeds

Leave 3 tbsp of chia seeds to expand in 9 tbsp of water. Mix 150g of oat flakes with 80g of ground almonds, 1 sachet of baking powder and 1 tsp of your chosen spices (cinnamon, ginger…) Mash 3 ripe bananas with a fork and blend with 100 ml of almond milk. Pour into the dry ingredients, mix well, then lastly, add the chia seeds and 150g of cooked quinoa. Pour into a greased loaf tin. Split a banana lengthwise and arrange the two banana halves on top of the cake mix. Bake for 1 hour at 180 °C. Allow to cool before removing from the tin.

What’s a suitable daily intake of chia seeds?

To get the most out of their health virtues, it’s generally advisable to consume no more than 30g of chia seeds a day - around 2 tbsp. Consuming excessive amounts may cause digestive discomfort such as bloating or diarrhea.

It should be noted that chia seeds are not recommended for those affected by chronic inflammatory bowel disease or allergies to other seeds. Caution is also advised if you are taking blood pressure-lowering medication or blood-thinners, as they have potentially cumulative mutual effects (8).

Going a step further: how you can boost your fibre intake

As we can see, chia seeds are, despite their excellent nutrient profile, associated with certain contra-indications. If these affect you, you can still achieve the recommended daily amount of fibre (between 25g and 35g) by using alternatives, either as a replacement or an addition.

Have you heard of fructo-oligosaccharides? Known more simply as FOS, these are a type of natural fibre found in chicory, artichokes, asparagus, bananas and garlic, and are popular mainly for their prebiotic effect, in other words, their ability to nourish the good bacteria in the microbiota (the supplement Fructo-Oligosaccharides made from beet fibre uses a natural, bioconversion process guaranteed to be GMO-free) (9).

Another compound in the same prebiotic vein is acacia gum, which contains up to 97% soluble fibre with high digestive tolerance (you can find it in the powder supplement Organic Acacia, certified organic) (10).

Carob is a fruit extracted from the pods of the Mediterranean carob tree, part of the Fabaceae family. It supports weight control by inducing a rapid feeling of satiety as a result of its galactomannan content, a type of soluble fibre which slows down gastric emptying (11). It comes in the form of both powder (as a substitute for cocoa in pastries and drinks for example), and dietary supplements (the patented carob extract CSAT is standardized to 30% galactomannans for an enhanced anti-craving effect).