Chia seeds are categorized a member of the mint family, and are native to central America. Chia seeds are meant to be eaten like whole grains, but they are technically a pseudo grain. This means that they are seeds of a non-grass plant, which are rich in fibrous carbohydrates. When chia seeds encounter liquid (as seen in most popular chia seed recipes, they start to expand and will form a thick, tasty gel. Chia seeds have recently started to make a comeback in the modern food world because of their versatility for so many different kinds of dishes, and because of their nutritional benefits as a “superfood”.
Are Chia Seeds Keto Friendly?
Chia seeds fortuntately are keto friendly. Almost all of the carbohydrates that come from chia seeds come from their fiber (containing about 5 grams of fiber per serving), which means that almost none of those same carbs come from sugars or starches. Additionally, there are no sugars in chia seeds, though many recipes that utilize chia seeds tend to be on the sweeter side.
Scientifically speaking, the estimated glycemic index for chia seeds is 1, and the glycemic load for chia seeds is also 1. For keto and other low carb diets, foods that have a GI of 55 or below are considered to be “low glycemic” foods, making them perfectly keto friendly.
Chia seeds are also full of healthy fats that are especially useful for the ketogenic diet. The primary type of fat that is found in chia seeds is polyunsaturated fat, which is widely considered to be the “good” kind of fat, also found in foods like avocados, salmon, and walnuts. Additionally, there is no amount of monounsaturated fat in a serving of chia seeds. This means that at the macro level, chia seeds will help your body with the rapid fat burning process while you’re in ketosis.
Are Chia Seeds Good for Weight Loss?
Chia seeds are a great tool to use for weight loss for two reasons: They are rich in nutrients, and they are great at curbing cravings.
Chia seeds are loaded with with a variety of essential nutrients such as omega-3s, calcium, potassium, and magnesium (we’ll get into those details later). Chia are also great because they can pack an impressive three entire grams of protein and five entire grams of hunger-stifling fiber into each tablespoon.
Because chia seeds also form a gel when they are mixed with water, they are also known to digest slower than other types of foods, making them a powerful tool when it comes to thwarting those persistent food cravings and controlling portion sizes.
As we learned earlier, chia seeds are stuffed with great amounts of dietary fiber. That fiber can greatly help you to reach your recommended dietary fiber intake goals, which should range from 21 to 38 grams every day, depending on your gender, weight, height, and age. The simple act of consuming more fiber is a great start to losing weight even if you haven’t started to make any other types of changes to your diet, because of its relationship with cravings, your metabolism, and your digestion. For this reason, chia seeds can be a great tool for boosting fiber in breakfasts, snacks, and keto-friendly deserts.
It’s important to remember however that no single food, even ones that are rich in nutrients and slow to digest like chia seeds, can be the cornerstone of your body’s eventual weight loss. To lose weight the right way, you’ll need to follow a well-balanced diet that consists of fewer calories than the amount that you burn each day. That being said, chia seeds can act as a healthy dietary supplement to help get you over the hill when it comes to calorie counting.
I’ve heard about Soaking Chia Seeds? What Does That Mean?
Soaked Chia Seeds are a fun, keto-friendly way to prepare chia seeds to be a part of larger dishes. Soaking them with almond milk, milk, or water will help the seeds take on a chewy texture that is similar to that of tapioca pudding. This new texture is great for mixing into smoothies, yogurts, combining with fruits, and other types of easy snacks.
Optimal soaking times for most keto chia seed recipes is about 6 hours, or simply over night. I’ve found that the best storage is with Mason jars. (As a food prepper, I prefer the Ball Mint mason jars from Amazon.com).
Are There Side Effects of Chia Seeds?
While chia seeds are a stellar superfood that complements the keto diet, they do come with their own handful of side effects, which tend to vary from person to person. Some of the most common side effects of chia seed consumption include:
- Bloating and other gastrointestinal issues
- Food allergies
- Potential digestive effects on pregnant women
- Low Blood Pressure
- Overstimulation of Blood Sugar Levels
Bloating and Other Gastrointestinal Issues
Gastrointestinal issues are one of the most frequently experienced side effects of eating chia seeds. The types of digestive problems can vary from case to case, but they typically range from constipation to bloating and excessive intestinal gas. This is because chia seeds are known to vastly expand when in contact with liquid, so it’s important to test chia seeds in low doses at first so that you know just how your body will likely react, in order to save you from any future discomfort.
Food Allergies
While they are uncommon, getting an allergic reaction to chia seeds is entirely within the realm of possibility. Usual symptoms of allergic reactions to eating chia seeds can include hives, rashes and watery eyes. However, more severe symptoms associated with food allergies of this type can also take place, including trouble breathing, digestive discomfort, and swelling of the tongue. If you experience any of these more serious symptoms, you should consult with a doctor immediately.
Potential Digestive Effects on Pregnant Women
Although exactly how chia seeds affect pregnant woman (positively or negatively) is not completely known, a majority of health authorities have recently advised that pregnant and breast-feeding women should stay on the safe side and avoid the use of raw chia seeds until more research has been completed, due to dietary concerns related to chia sprouts.
Low Blood Pressure and Chia Seeds
Due to chia seeds’s above average concentration of omega-3 fatty acids, they can actually behave as a blood thinner. Because of this, people who are using prescription blood thinners are advised to avoid eating chia seeds in large quantities, or at least should discuss it with their doctor or nutritionist first.
Overstimulation of Blood Sugar Levels
The Sloan-Kettering Cancer Center has recently reported that their clinical studies have shown that certain compounds found within chia seeds might actually help to regulate serum glucose levels in some people. However, similar to heart medications, chia seeds can also increase the activity of drugs that are designed to control blood sugar, causing unwanted spikes in glucose levels. You should talk to your doctor about the use of chia seeds in your diet if you have a history of diabetes or cardiovascular issues.
Conclusion
In conclusion, yes, chia seeds are keto-friendly, and because of their fiber content and healthy polyunsaturated fat content, they’re a great tool for overall weight loss too. Stay tuned with Keto Life Hacker for some fun and creative chia seed keto recipes coming soon!