Are You Eating Chia Seeds the Right Way?

Tanja Ivanova - Getty Images The verdict is in: Chia seeds are, indeed, nutritional powerhouses. A new study from Iraq and Iran found that chia seed consumption can lower blood pressure and cholesterol, as well as possibly help prevent diabetes and cardiovascular disease. But this connection between chia seeds and health is nothing new: These small-but-mighty seeds have long been touted for their nutritional benefits. One ounce (about 2 tablespoons) of chia seeds contains nearly 10 grams fiber and 5 grams protein, plus omega-3 fatty acids, per the United States Department of Agriculture. If you haven't really tried this superfood, now is the time to change that! This ingredient is easy to incorporate into recipes — and a little packs a big nutritional punch. That said, there are a few things to know before you start stirring this seed into anything and everything. Below, the experts in the Good Housekeeping Test Kitchen and Good Housekeeping Institute Nutrition Labs share their top tips for using these seeds. What are chia seeds? These small, oval-shaped seeds come from the Salvia hispanica plant, a member of the mint family. Native to Central and South America, these seeds have been cultivated for centuries and today can be found pretty much anywhere in the United States (Trader Joe's, Aldi, Amazon, you name it). Chia seeds nutrition (1 ounce, dry), per the USDA: 140 calories 9g total fat 12g total carbohydrates 10g dietary fiber 5g protein What are the best ways to eat chia seeds? It's important to note that when soaked, chia seeds absorb liquid and turn into a gel-like consistency. This will affect the texture of whatever you're stirring chia seeds into — whether that be smoothies, puddings, homemade jams or something else. mike garten Stir it into oatmeal Because such a small amount packs such a nutritional punch, adding a spoonful of chia seeds into something you already eat on the regular — like oatmeal — is a no-brainer. Food producer Tina Martinez always stirs 1 tablespoon of chia seeds into her oatmeal before heating in the microwave. “I love the consistency of just having some chia seeds, but not all chia seeds (as is the case of a chia pudding)." Not a fan of hot oatmeal? You can also mix chia seeds into overnight oats as you meal prep a few jars to stash in the fridge for the week. Make a chia pudding You can't talk about what to do with chia seeds without bringing up chia pudding. "Chia pudding is so thick and creamy because of the way the seeds interact and plump up when combined with liquid," explains Chief Food Director Kate Merker. Depending on what else you add to the equation, this dish can be enjoyed as a breakfast, snack or fun dessert. No matter when you eat it, know it'll probably help you stay satiated. "I had chia pudding while I was traveling, and it kept me full, so now I make it at home," says Kitchen Appliances Lab Director Nicole Papantoniou. Blend into smoothies Papantoniou also recommends adding some chia seeds to your smoothie. "Don't add too many, though, because the seeds can change the texture and make the drink jiggly," she warns. You should be good with adding just a tablespoon to your favorite smoothie recipe to start. That's the amount we used in our Berry, Chia and Mint Smoothie. Mike Garten Make a jam This is where chia seeds' ability to absorb liquid and plump up really comes into play in the best way possible. Combining chia seeds with muddled berries and maple syrup results in a naturally thickened (quick!) jam — no need for additional pectin or gelatin. "I'll use it when I'm cooking down just plain frozen fruit for a jam," says Deputy Editor Sarah Gregory. She then will spread the jam on toast, stir into oatmeal or even layer into a breakfast oat bar. Boost your energy bites If you usually DIY these nutrient-dense snacks to stash in your fridge or freezer, stir some chia seeds into your next batch. Nutrition Director Stefani Sassos, M.S., R.D.N., NASM-CPT always adds chia seeds to her energy bites. Don't know where to begin? Try our Almond-Chia Energy Bites recipe, a perfect little pick-me-up. Can you eat dry chia seeds? While less common to eat dry (unsoaked), yes you can eat dry chia seeds. They will contribute crunch to whatever you sprinkle 'em on. That can include yogurt or smoothie bowls, with a handful of granola, as well as salads. Papantoniou loves to sprinkle some on top of bananas with peanut butter. How should you store chia seeds? While the recommendation is to store chia seeds in a cool, dark place (read: your pantry), only half of the food team stores them there. The other half keeps theirs in the freezer, which can help prolong their shelf life. Can you eat too many chia seeds? In short, yes. "Chia seeds are little nutritional powerhouses, but you can get too much of a good thing. Eating them in large amounts may lead to digestive distress since they are very high in fiber," says Sassos. Be sure to drink plenty of water to help the fiber properly digest, and introduce them gradually into your diet. This really applies to any high-fiber food, since you need to allow your digestive system some time to adjust to the higher fiber content. You Might Also Like