Avoid this mistake when eating chia seeds that is not good for your health
If you're a fan of social media, you've probably come across pictures of beautiful smoothie bowls decorated with fruits, nuts, and seeds.
Chia seeds have many positive health effects:
- lower blood pressure, - lower bad cholesterol levels, - prevent constipation, - improve digestion, - reduce inflammation in the body, - help regulate body weight.
They retain the most nutrients if soaked in liquid before consumption – at least 15 to 30 minutes before eating, but preferably overnight. Soaking chia seeds makes them easier to digest and also allows for better nutrient absorption.
After 15 minutes to half an hour of soaking, the seeds will develop a delicate gel-like texture that is ideal for mixing into drinks, smoothies, and yogurts.
If you soak them for at least two hours or even overnight, they will take on a thicker, pudding-like texture that you can mix with fruit, jam, nuts, and yogurt.
Be careful when consuming unsoaked chia seeds
In fact, chia seeds can be eaten raw and unsoaked – for example, sprinkled on salad, yogurt, cereal, or smoothies. They are safe, but there are some restrictions and recommendations to keep in mind.
You should definitely be careful not to eat more than a handful of dry, unsoaked chia seeds at a time. Chia seeds absorb 10-12 times their weight in liquid and swell. If they are eaten unsoaked and not washed down with enough liquid, they can start to expand in the stomach. This can sometimes cause:
- bloating, - feeling of heaviness in the stomach, - constipation (if we do not drink enough fluids).
Choking risk: In people with swallowing difficulties or in children, there is a small risk that the seeds could start to spread in the throat if they are ingested with very little liquid.
If we want to eat unsoaked seeds, it is recommended to stick to 1–2 tablespoons per day (approximately 15–30 g), while consuming enough fluids.
If you don't have time to soak chia seeds in liquid or if you don't like the texture of soaked seeds, you can grind them in a good blender or coffee grinder and then use them in your desired way. Ground chia seeds retain all their nutrients, and when mixed with milk or a similar liquid, they instantly turn into a thick porridge or pudding.
