What Everyone Should Know About the Side Effects of Chia Seeds
Incorporating chia seeds into your diet can be a great choice for their health benefits. They're rich in nutrients like fiber, protein, and omega-3s, promoting digestive health and blood sugar control. However, consume them in moderation to avoid digestive discomfort and potential medication interactions.
Photo by Humayun Saleem
Chia seeds are derived from the Salvia Hispanica plant and have earned fame as a nutritional powerhouse and versatile ingredient in a healthy diet. While these tiny seeds offer impressive health benefits, it is important to understand that excessive consumption may result in a range of side effects like many other foods.
Keep reading this article as we will discuss the various facts about chia seeds, highlighting their remarkable nutritional advantages and the potential risks associated with excessive consumption.
Nutritional Value of Chia Seeds
Chia seeds are often known as a nutritional treasure because of their amazing nutritional value, which we discussed in detail in our previous post.
These seeds contain fiber, protein, healthy fats, and many essential micronutrients. Just one ounce of chia seeds (about 28 grams) provides an impressive 42% of the recommended daily fiber intake.
Also, it is rich in:
- Phosphorus
- Magnesium
- Calcium
- Omega-3 fatty acids.
Chia seeds also contain antioxidant properties, protecting against oxidative stress and helping to reduce the risk of chronic diseases.
Chia Seeds Benefits and Side Effects
Chia seeds have earned superfood status due to the many health benefits they bring to the body.
A study shows that a diet with chia seeds can significantly reduce body weight, blood triglyceride levels, and inflammatory diseases.
Chia seeds are recognized as one of the largest plant sources of omega-3 fatty acids, which is good for our health. Raising HDL “good” cholesterol, lowering "bad" LDL cholesterol, lowering blood triglycerides, and reducing inflammation in the thyroid. Chia seeds can significantly improve overall health when added to a balanced diet.
Also Read: Chia Seed Chronicles: Whole, Soaked, Ground or Raw – How To Eat Chia Seeds?
Demonstrating the Side Effects of Excessive Chia Seed Consumption
Allergies: A rare but serious concern
While rare, some individuals are allergic to chia seeds. Food allergies caused by chia seeds can manifest with symptoms such as vomiting, diarrhea, lips and tongue, or pain. In severe cases, food allergies can worsen to anaphylaxis, a life-threatening situation that causes difficulty breathing.
Chia seed allergy has been documented, Which highlights the importance of being attentive about adding this seed to your diet. If anyone using chia seeds for the first time develops any food allergy symptoms, it is important to stop consumption immediately and seek medical advice.
Digestive Issues Due to Excessive Fiber Intake
One of the best characteristics of chia seeds is their high fiber content, and when consumed at a one-ounce dose, they produce an impressive 11 grams of fiber.
Among other important functions, fiber is important in maintaining regularity and supporting the growth of beneficial gut bacteria. However, it is important to note that excess fiber intake can cause some digestive problems. These can include abdominal discomfort, nausea, vomiting, diarrhea, and gas. Hydration reduces these issues, as enough water intake facilitates proper fiber digestion.
Risk of Chocking and Need of Chia Seeds in Water
Chia seeds have the unique property of being highly absorbent and become gel-like when soaked in water. While this property is useful in various dietary uses, it can pose a choking hazard, especially for some individuals difficult to swallow.
To avoid this risk, it is important to soak chia seeds in water for at least 5–10 minutes before eating.
People with difficulty swallowing should be careful when adding chia seeds to their diet.
A Possible Interaction between alpha-linolenic acid (ALA) and Prostate Cancer
Chia seeds are rich in alpha-linolenic acid (ALA), an omega-3 fatty acid found usually in plant-based foods. Omega-3 fatty acids are generally recognized for their positive health effects, including benefits for cognitive function and heart health.
However, studies investigating the association between ALA intake and prostate cancer risk have yielded conflicting results.
One study has shown that ALA intake may increase the risk of prostate cancer. On the other hand, other studies have shown a defensive effect of ALA against prostate cancer.
It is important to know that these studies primarily focused on the connection between ALA intake and prostate cancer.
Therefore, these studies must clarify the complex interaction between ALA in chia seeds and prostate cancer risk.
Read more: Radiant Skin and More: Uncovering the Benefits of Chia Seeds for Skin
Slow And Steady Wins The Race
Chia Seed Alternatives: Diversify Your Diet
If chia seeds don't suit your palate or diet, consider alternatives like flaxseed, sunflower seeds, hemp seeds, sesame seeds, or pumpkin seeds, especially since flaxseeds offer similar benefits to chia seeds but may need them for handling it to enable you to digest it properly.
The Lignan Bonus
The American Heart Association suggests that flaxseed and lignans provide additional protection against prostate cancer and breast tumor growth.
Excessive Consumption of Chia Seeds and Medication Interactions
Diabetes drugs - a balancing act.
Chia seeds and blood sugar control
Studies have shown that chia seeds can remarkably lower blood sugar levels. It can be attributed to the high fiber content, which slows the absorption of sugar into the bloodstream. For people with diabetes, eating chia seeds in moderation can be a valuable tool to keep blood sugar levels stable.