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What Are The Side Effects Of Eating Too Many Chia Seeds That Health Food Experts Won’t Tell You
Nutritional benefits of Chia seeds are well known. They give you everything from fiber to omega fatty acids and antioxidants. But in excessive amounts, Chia seeds give rise to side effects that range from a disrupted digestion to nutritional imbalances. We’ll discuss all these associated risks and the ways to minimize them to derive maximum benefits out of them.
A Beginner’s Guide to Chia – What Do You Eat them For?
Chia seeds have numerous health benefits, as recorded. They make a great addition to any diet as modern science says. People primarily eat them because they are nutrient-rich. They are good sources of fiber and proteins; omega-3 fatty acids and quite a few vitamins and minerals. These nutrients are necessary for overall health. They boost your energy levels and your immune function.
They boost hydration by absorbing water, forming a gel-ly consistency. They fill you for longer. This is also one of the ways the Chia seeds support digestion and normalise bowel movements. It cures a large range of stomach and digestive complaints and creates a healthy gut.
A robust heart-health comes from the omega-3 fatty acid content in the chia seeds. Besides, it reduces inflammation, lowers blood pressure, and balances healthy cholesterol with the bad. The high fiber and protein in chia seeds controls hunger without making you lean towards malnutrition. It’s the way to a healthy weight loss. They control blood sugar efficiently and are a great choice for both hyper- and hypo-glycemic conditions.
That aside, Chia Seeds have antioxidant and antimicrobial properties. [ref]
The oils in Chia seeds are natural antioxidants, comprising tocopherols and phytosterols; several carotenoids, and some polyphenolic compounds; the last one contributing to its antioxidant property. Chia seeds thus reduce the risk of chronic diseases; of cancer and a heart attack. They are also good defences against diabetes, Alzheimer’s, and Parkinson’s disease. The Omega-3 fatty acids block calcium and sodium channel dysfunctions to normalise hypertension and improve heart rate in arrhythmia. Chemical compounds, such as caffeic acid, ferulic acid, chlorogenic acid, rosmarinic acid, and flavonoids (quercetin, kaempferol, daidzein, etc.) bring anti-aging, anti-hypertensive, anti-cancerogenic and anti-inflammatory effects.
On the Flip Side…- Eating Too Many Chia Seeds
What they don’t tell you is that Chia seeds are highly calorific [ref] and might result in excessive caloric intake [ref]. Striking a balance between overall diet, physical activity and Chia seeds consumption is therefore essential. Else you gain weight.
Eating too many Chia seeds has been found to impact your health with anything from digestive disrupts to killer allergic reactions. This is because too much fibre also comes with too many Chia seeds. While fibre is good, though; in great many quantities, it’s uncomfortable to your stomach. More, here, doesn’t at all mean merrier.
Firstly, there is the fiber overload. Bloating, gas, constipation – all three may happen at once. They suck in great amounts of water to expand in the digestive tract. Meat eaters, junk-food munchers – beware before taking your first fistful!
Alternatively, there could be bowel irregularity. The body will try to expel what suits it not. And fast. For, excessive fiber interferes with the uptake of certain minerals by the body. Calcium and magnesium are the two that mostly face resistance. Long term deficiency of these two minerals heavily affects bone health. Those using Chia seeds as their single source of fiber must take note.
Allergic reactions, though very rare, still, result in itching and rash, sometimes swellings. Start with a very small amount to avoid that. Increase your intake slowly to keep watch on any adverse reaction. More so if you are diabetic or face bouts of hypoglycemia from time to time. Excessive consumption of Chia seeds impacts blood sugar levels. Also, you all who’re taking blood-thinners. . Unless you want to bleed too much.
What Amount of Chia Seed is the Right Amount for All?
The rich nutritional profile [ref] of Chia seeds makes moderation in consumption the key towards optimal health benefits. But moderation is just a threshold and many could fall beyond that. Still, they are asked not to deter much from the set values.
Chia seeds are a good source of omega-3 fatty acids and all nine essential amino acids, besides calcium, phosphorus, copper and zinc. Every two tablespoons of chia seeds bring 140 calories, 4 grams of Protein, 11 grams of Fiber and 7 grams of unsaturated fat. You get 18 percent of the Calcium recommended daily to healthy people. Do the math and you’ll know how many spoonfuls you would like to start with. Your perfect requirement, however, can only be met with your BMI in picture.
Since there’s no RDA set for chia seeds, 50 grams a day seems to be right for most of us all. That’s about five tablespoons. You may calculate the nutritional benefits you get from above.
However, that’s the max one can have, safely.
1 ounce or 28 grams are good to start with. This will help you assess your tolerance.
Also increase your water intake accordingly when you start moving up from 28 grams.
Always remember to soak chia seeds for 5 to 10 minutes before you have them. You don’t want them to bloat in your throat. There are also far better ways to have Chia seeds.
In What Ways You May Have Chia Seeds?
The gel soaked chia seeds form in about 10 minutes is the favourite way of many, after keeping it in the refrigerator for sometime. It can be added to any other food you eat. It makes up for one-fourth of your oil requirements and use of eggs in baked goods without affecting the recipe’s texture.
The lack of flavour in Chia seed makes it an ideal topping to almost any food to boost the nutrition profile. Sprinkle into any meal a day; in dressings, marinades, sauces, batters and doughs. It must not go with sweet foods, though.[ref]
Disclaimer: The information provided on this website is for educational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider for personalized guidance, questions, or concerns regarding your health. Relying solely on the information here is not recommended, as each individual’s situation is unique and may require specialized care. Seek professional assistance for any medical emergencies or health-related decisions to ensure your well-being and safety.
