Those who are health-conscious are now familiar with chia seeds. These seeds are extremely beneficial for weight loss, improving digestion, controlling blood sugar levels, maintaining heart health, and managing cholesterol. They have many other health benefits as well. Some people eat chia seeds after soaking them overnight and consume them on an empty stomach in the morning. Others soak them in water and drink that water throughout the day. Some add them to yoghurt, oats, or smoothies. But what is the healthier way to consume chia seeds?
What happens if you eat dry chia seeds?
If there are no digestive issues, eating dry chia seeds is quite effective. Especially for those who meet their body's water needs from other sources throughout the day, consuming dry chia seeds is not harmful. You can mix dry chia seeds into foods like yoghurt or smoothies if you want – foods that already contain liquid components.
However, eating dry chia seeds has adverse effects. Consuming too many dry chia seeds can cause problems like bloating and stomach heaviness. If you eat chia seeds without drinking enough water, the fibre in chia seeds draws water from the body, which can actually cause constipation. The risk of dehydration also increases. Digestive problems may occur.
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In terms of nutritional value, however, there isn't much difference. The fibre, protein, omega-3 fatty acids, and healthy fats present in chia seeds remain intact in both types of chia seeds.
What are the benefits of soaking chia seeds?
When soaked, chia seeds become soft and gel-like, which is extremely beneficial for the intestines. Many people find these seeds easier to digest. Chia seeds contain phytic acid, which often hinders nutrient absorption. But when chia seeds are soaked, the amount of that acid decreases. As a result, nutrient absorption improves. The body can easily absorb omega-3, protein, and minerals.
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Soaked chia seeds put less pressure on the stomach. The possibility of gas or discomfort decreases. There is a risk of dry chia seeds getting stuck in the throat. This risk is much lower with soaked chia seeds. Soaked chia seeds help keep the intestines clean and reduce constipation.
How should you eat chia seeds?
Soak 1 tablespoon of chia seeds in 1 glass of water for at least 30 minutes to overnight. You can eat soaked chia mixed with yoghurt, smoothies, or lemon water. However, no more than 1–2 tablespoons per day. Remember, if you have gastric or bloating problems, eat them carefully. Children and elderly people shouldn't consume them.
