Expert's opinion
Chia seeds are continuously growing in popularity among nutritionists. Most people do not know that such a tiny seed can be a powerhouse of nutritional value. Chia seeds are considered a superfood that can be added to many different recipes. The health benefits of chia seeds are plentiful and range from weight loss to healthy skin.
Why do chia seeds have such amazing properties? It is because they are an excellent source of healthy minerals and compounds. Chia seeds not only contain minerals[1] such as calcium, phosphorus, magnesium, and iron but nutrients such as fiber, omega-3 fatty acids, protein, and carbohydrates.
The focus of this article is to discuss the nutritional value of chia seeds. For those following a chia seeds keto diet, chia seeds can be a satisfying addition to your keto recipes. They are considered a high-carb seed but a low-carb food overall. Incorporating chia seeds into your food creates a better and healthier you.
The Amount Of Carbs In Chia Seeds
Chia seeds contain 11.9 grams of carbs[2] per ounce. Chia seeds have a higher carbohydrate content compared to other seeds and nuts. Depending on the diet you are on, the high amount of carbohydrates in chia seeds is important to consider. Carbohydrates are the primary source of energy[3] for the body and are important for brain function. They can be found in a wide range of foods, including grains, fruits, vegetables, and dairy products. Complex carbohydrates found in whole grains and fiber-rich foods (such as chia seeds) are preferred over simple carbs and refined carbs that are found in sugars, corn syrup, white flour, and processed snacks.
Nutritional Profile Of Chia Seeds
Chia seeds have a range of nutritional values besides carbohydrates. Chia seeds are a good source of dietary fiber. Dry chia seeds also contain about 16 grams of protein per 100 grams, making it a great plant-based source of protein. Chia seeds also have about 18 grams per 100 grams of omega-3 fatty acids, which is a similar amount that is found in most fish. High intake of omega-3 fatty acids has an abundance of health benefits such as improved cognitive function and heart health.
Eating chia seeds provides numerous health benefits[4]. Studies demonstrate these nutrients improve cholesterol levels, lower blood pressure, and promote weight loss. They can lead to decreased insulin resistance, thus reducing your risk for diabetes. Additionally, these nutrients can reduce inflammation, and improve bone, skin, and gut health.
However one should keep in mind chia seed’s side effects and always consult a healthcare professional if you have questions or concerns about eating chia seeds. Sometimes, chia seeds can cause gut or stomach issues due to their high fiber content. There are some supplements you can take to reduce symptoms of a sensitive stomach such as the best protein powder for a sensitive stomach. Qualia Mind review can provide you with what you need.
Eating Chia Seeds
You might be asking how to eat chia seeds and whether are there benefits of chia seeds in water. There are several ways to add chia seeds. Soak chia seeds in a liquid such as milk or water for 10-15 minutes before eating. This will make them easier to digest and will help to release their nutrients. You can also eat them raw, sprinkled on top of yogurt, fruit, salads, or oatmeal. You can use them in baked goods or homemade energy bars. You can make a delicious chia pudding.
Chia Seeds Vs. Other Seeds
Sunflower Seeds
One single ounce of sunflower seeds contains 6 grams of carbohydrates. Nutrients and benefits offered in pumpkin seeds[5] include a good source of vitamins B1, B2, B3, B5, B6, and E, minerals such as magnesium, phosphorus, manganese, copper, and selenium, and phytonutrients: such as flavonoids, carotenoids, and tocopherols. Flavonoids are antioxidants that can help protect your cells from damage. Carotenoids give the sunflower seeds their yellow color which are also antioxidants that can help protect your cells from damage. Tocopherols are a type of vitamin E that is an antioxidant.
Pumpkin Seeds
One single ounce of pumpkin seeds contains 4 grams of carbohydrates. Pumpkin seeds also provide a good source of several vitamins and minerals[6] such as magnesium, phosphorous, manganese, copper, zinc, iron, and Vitamin K. Magnesium helps regulate blood pressure and promote skin health and bone health. They are also a good source of fiber, which can help lower cholesterol levels. Pumpkin seeds are a good source of zinc which is important for prostate health.
Flax Seeds
One ounce of flax seeds contains 8 grams of carbohydrates. Flax seeds are known for a variety of nutrients and minerals such as omega-3 fatty acids, fiber, lignans, manganese, magnesium, and phosphorus. Flax seeds are also very high in fiber like chia seeds and a lot of people combine them in their recipes. Lignans are plant compounds that have been shown to reduce the risk of cancer and heart disease.
Conclusion
To summarize, we reviewed the carbohydrate values per serving of chia seeds and other nutritional values these super powerful tiny seeds bring to your diet. Chia seeds have an excellent source of net carbs in the form of fiber than most seeds and contain other essential minerals and vitamins. They provide many health benefits with few calories such as reducing inflammation, fighting heart disease, and promoting overall longevity.
Chia seed carbs are great for those on a keto diet as well. You can make keto chia pudding which is a delicious breakfast or snack option.
Frequently Asked Questions
Chia seeds are packed with nutrients. They are an excellent source of dietary fiber, omega-3 fatty acids, protein, and various vitamins and minerals. A typical serving of chia seeds contains 11.9 grams of total carbs in one ounce of this super seed.
Chia seeds are very versatile and can be incorporated into a healthy diet or even a keto diet. They can be sprinkled on top of salads, added to smoothies, mixed into yogurt or oatmeal, or used as an egg substitute in baking recipes. You can make chia seed pudding by soaking the chia seeds in milk or coconut milk and refrigerating overnight.
Yes, chia seeds offer several health benefits. Due to their high fiber content, they can aid in digestion and promote a feeling of fullness which can help with weight loss. The omega-3 fatty acids in chia seeds contribute to heart health and have anti-inflammatory properties. Additionally, they provide essential minerals like calcium and magnesium, which are important for bone health.
While chia seeds are generally safe for most people, it’s important to consume them in moderation and drink plenty of fluids. Chia seeds can absorb a significant amount of water, which can cause belly pain and bloating if consumed in large quantities without enough water. If you have any underlying health conditions, are taking medications, or have specific dietary restrictions please consult with a healthcare professional before eating chia seeds.
+ 6 Sources
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- Bartosz Kulczyński, Kobus-Cisowska, J., M. Taczanowski, Kmiecik, D. and Gramza-Michałowska, A. (2019). The Chemical Composition and Nutritional Value of Chia Seeds—Current State of Knowledge. [online] 11(6), pp.1242–1242. doi:https://doi.org/10.3390/nu11061242.
- Bartosz Kulczyński, Kobus-Cisowska, J., Maciej Taczanowski, Kmiecik, D. and Gramza-Michałowska, A. (2019). The Chemical Composition and Nutritional Value of Chia Seeds—Current State of Knowledge. [online] 11(6), pp.1242–1242. doi:https://doi.org/10.3390/nu11061242.
- Hinde, S. (2019). Understanding the role of carbohydrates in optimal nutrition. [online] doi:https://doi.org/10.7748/ns.2019.e11323.
- Bartosz Kulczyński, Kobus-Cisowska, J., M. Taczanowski, Kmiecik, D. and Gramza-Michałowska, A. (2019). The Chemical Composition and Nutritional Value of Chia Seeds—Current State of Knowledge. [online] 11(6), pp.1242–1242. doi:https://doi.org/10.3390/nu11061242.
- Guo, S., Yan, G. and Kriskamol Na Jom (2017). A review of phytochemistry, metabolite changes, and medicinal uses of the common sunflower seed and sprouts (Helianthus annuus L.). [online] 11(1). doi:https://doi.org/10.1186/s13065-017-0328-7.
- Dunja Šamec, Monica Rosa Loizzo, Gortzi, O., Irem Tatlı Çankaya, Tundis, R., Ipek Süntar, Shirooie, S., Gokhan Zengin, Hari Prasad Devkota, Reboredo-Rodríguez, P., Hassan, Azadeh Manayi, Hamid and Seyed Mohammad Nabavi (2022). The potential of pumpkin seed oil as a functional food—A comprehensive review of chemical composition, health benefits, and safety. [online] 21(5), pp.4422–4446. doi:https://doi.org/10.1111/1541-4337.13013.
ABOUT THE AUTHOR
Madison Turner, MPHWriter
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