Can You Eat Dried Chia Seeds? (And How To Eat Them Instead)?

The days when chia seeds were only famous as green hairs in terracotta pots are over. Today they are famous for a much more important reason: dessert. Or for breakfast. Or to snack Actually, chia seeds can make for a delicious meal that is not only guilt-free, but also incredibly nutritious.

These little black seeds are a fantastic source of insoluble fiber, healthy fat, and protein. Plus, they’re so versatile, which means you can add them to just about any meal you want to add extra nutrition.

So can you eat dried chia seeds?

Although you can eat the chia seeds dry, they could cause you some gastric upset. There are many alternatives and more delicious ways to eat chia seeds, such as soaking and baking. This article delves into all of them.

What are chia seeds

Chia seeds are interestingly related to mint, although they don’t taste anything like that tasty plant. In fact, chia seeds don’t taste like anything. They have no flavor, but a very marked texture.

Depending on how long they are soaking, there will be a small crunch surrounded by a gelatinous sphere.  In a large serving, the texture is much more noticeable, similar to tapioca or bubble tea.

They are native to Mexico and were a staple in the diet of ancient cultures such as the Mayans and Aztecs. Lately, they have hit the “superfood” scene and are now quite popular.

Health benefits of chia seeds

The nutrition facts profile of chia seeds is quite impressive. They are best known for their high fiber, protein, and high levels of healthy, essential polyunsaturated fats.

They are also a fantastic source of calcium, magnesium and iron, all of which are crucial for health. Zinc, copper, manganese, and niacin are also found in chia seeds, but at lower levels.

These seeds are very popular in plant-based diets, such as vegan and vegetarian, because they help replace many vitamins and minerals that are usually consumed through animal products. 

That being said, they are so versatile and powerful that they should become a staple in anyone’s diet. That means you, and everyone else on this earth as well.

How to eat chia seeds to lose weight

Many people consider chia seeds a silver bullet for weight loss, and with good reason: depending on the current state of your diet, swapping out certain foods for chia seeds can help you lose weight. But there is much more to the equation.

While most people worry about whether they are eating too much or too little protein or fat, very few people pay attention to how much fiber they are eating. The result is that more than 90% of Americans have a fiber deficit.

An adequate intake of fiber reduces the risk of almost all chronic diseases, including heart disease, diabetes, and even cancer. It also helps control weight.

Fiber keeps you feeling fuller for longer and also helps balance blood glucose levels, so just by adding more fiber to your eating plan, you’ll be less likely to overeat.

It turns out that chia seeds have a whopping 34 grams of dietary fiber per 100 grams of weight . They also have 31 grams of fat, although these are healthy fats that are crucial to a balanced diet.

If your diet is made up of a lot of processed foods, you probably aren’t getting enough fiber, and adding chia seeds can help you balance at least that important aspect of your nutrition.

As with most things in life, miracles are often too good to be true. Chia seeds come close to miracles, but only when used as part of an overall healthy lifestyle and weight management plan.

Keto, Paleo, and Chia Seeds

Although chia seeds are certainly popular on plant-based diets, they are creating a similar buzz on Keto and Paleo diets.

Chia seeds are considered a pseudocereal , naturally gluten-free, unprocessed, and typically non-GMO, making them perfect for a Paleo eating plan.

We’ve already talked about their high fat and protein content, which makes them attractive for a Keto diet, but it’s important to know that they also have carbohydrates. However, the vast majority of carbs are fiber, which doesn’t count when calculating just net carbs (total grams of carbs - grams of fiber = net carbs).

For example, for every 100 grams of chia seeds, there are 42 grams of carbs, but 34 of those are fiber, leaving you with a net carb count of just 8 grams, which is completely within the parameters of a diet. Keto focused on nutrition.

Dried chia seeds

In general, chia seeds are nothing short of potent, but they do need to be eaten with some caution. Simply chewing them dry, like a sunflower seed, is not the best way to consume these little black nuggets of nutrition.

Chia seeds absorb liquid like it’s their raison d’être, absorbing almost 30 times their own weight in liquid. If you were to swallow a tablespoon of dried chia seeds, they would go to work absorbing all the fluid from your intestines as it travels through your digestive system and drying out your stomach as well . As they absorb all this fluid, they also increase in size.

None of this is ideal for your health and has sent at least one man to the hospital when his esophagus became completely clogged from the expansion of chia seeds.

No need to panic though, because all the nice ways to eat chia seeds are also completely safe, and chia-related disorders are extremely rare.

There are two common ways to use dry chia seeds.

1. Grind them to a fine powder consistency.
2. Use them in foods to which liquid will be added before eating

Anytime you add dried chia seeds, whether ground or whole, to foods that contain liquid, even if you don’t specifically soak them, they will absorb enough liquid before you eat them to be completely safe and healthy.

How to eat chia seeds dry

For the purposes of the rest of this article, “dry” means that you have not soaked the seeds, but rather will eat them in a meal prepared with liquid.

Chia seeds do not have any flavor , so they can be added to almost anything you eat. Its use is limited only by your culinary imagination. To get you started, here are some of the most common and easy ways to eat dried chia seeds.

Chia for breakfast

Chia seeds can be added to all your breakfasts, allowing you to last until lunch without going hungry. Healthy fats are also a great way to boost your brain activity, which is why eating chia first thing in the morning is a popular trend.

The easiest solution is to sprinkle a tablespoon of chia, whole or ground, into your cereal, oatmeal, or breakfast smoothie . It’s even great in yogurt or cottage cheese, if that’s your thing.

You can add ground chia to your pancake or waffle batter, but you’ll need to adjust the recipe a bit. Chia seeds are binding agents (just like eggs), so they are a very useful way to make your pancakes completely vegetable, swapping out the egg and butter for 3 tablespoons of chia.

Baking with chia seeds

Chia seeds are a great addition to almost any baked good, as an additive or substitute for eggs and dairy. They’re nice and light, so they’re great for cakes and muffins, but remember that they absorb a lot of liquid, so you may need to adjust your recipe a bit.

You can also sprinkle the seeds on top of your pastry, similar to poppy seeds.

If you make your own burgers, meatballs, and meatloaf, you can add chia to add bulk to your mix and act as a binder so you don’t need eggs or breadcrumbs.

Other ways to use dried chia seeds

Chia seeds work great for protein snacks or happiness balls. You can use ground chia, processed with dates, nuts, chocolate and any other ingredient of your choice. The same process works well for granola bars and no-bake cookies.

Soak chia seeds

Another very common way to enjoy chia seeds is to soak them before eating. If you give them enough liquid that they soak up and can’t absorb more, they turn into a gelatinous little ball that pops when you chew it. They don’t squirt liquid in your mouth, but they are certainly an interesting texture-wise experience.

How to eat soaked chia seeds

Soaking chia seeds can take anywhere from 10 minutes to several hours , depending mainly on your schedule. You can soak them in almost any liquid you want to use for your food, from water to milk or juice or even broths for a savory dish.

Soaking them ahead of time helps you have a little more control over the outcome of your recipe, because they will already be full of liquid and won’t absorb the main ingredients of your recipes.

There are so many fun and delicious ways to use soaked chia seeds, giving you plenty of excuses to try a new option every day.

Drink chia seeds

I’m going to bring up the most obvious and least exciting option up front: you can add chia to your water and just drink it like that.  They’re flavorless, so what you get is textured water, which can be more or less appealing than regular water, but it’s an easy option if you’re in a hurry.

You can do the same with a fruit juice or even with a tea to give it a little more excitement.

In the name of research, I even added a teaspoon of chia seeds to one of my coffees this morning. Honestly, they’re barely noticeable. This would be a great alternative to bulletproof coffee if you want to add healthy fats and protein to your diet but don’t like the experience of adding butter or MCT oil to your coffee.

Lastly, you can also add chia seeds to any smoothie you make . Once soaked and blended, they will add a nice thickness to your smoothie that turns out to be very nice.

Now that you know the most basic options, let’s have some more fun.

Chia seeds in sauces and dressings

Chia works really well to add depth and texture to your sauces and soups, not to mention nutrition of course. Any time you turn to flour to thicken a sauce, for example, consider using chia instead. If you don’t want the characteristic chia texture, simply use ground seeds.

Adding chia seeds to your stir-fry dishes is a great way to increase protein and healthy fats, just make sure to add more liquid.  They are also useful for soaking up liquid if you accidentally add too much water to your vegetables. A great garlic stir fry sauce is perfect for chia seeds. (I personally love including pumpkin seeds in my stir-fries for extra nutrients.)

If you’re making a soup or chili, this is a perfect opportunity to let the seeds soak in without waiting. They will soak while the rest of the food cooks. They’re a great filler content that doesn’t have much flavor, so it won’t change the niceties of your recipe.

Chia seeds are also a great addition to pasta sauces . If there are picky eaters or plant-based dietary restrictions in your family, sprinkling chia seeds into everything is a handy way to ensure they’re getting all the protein and healthy fats they need, but especially fiber.

Processed foods lack fiber, but even a simple meal of pasta with red sauce can get a boost if you simply add the seeds to your pasta sauce.

They also add a nice touch to homemade or even store-bought salad dressings. You only have to add a tablespoon to your jar and shake it well to distribute the seeds and that they do not clump together.

Other ways to use soaked chia seeds

If you cook rice, quinoa or other grains, or even oatmeal, consider adding some chia as well. You can wait until the beans are 90% cooked and then add some chia seeds, remembering to compensate with additional cooking liquid if necessary.

If you make your own jam, you can use chia seeds to replace some or all of the pectin or gelatin. This has the added benefit that your recipe will need less sugar to overcome the pectin flavor.

I have saved the best for last. The chia. pudding . This should become a new food group on its own, it is so delicious and nutritious that there is no drawback. You can eat it as a dessert, but it is also a really energizing and filling breakfast.

To make chia pudding you just have to add a ratio of ¼ cup of chia seeds to 1 cup of liquid, usually a milk or milk alternative. When it comes to flavor, choosing coconut milk or almond milk adds a nice nuance to any additional flavorings you feel like using.

Mix it well and let it rest for an hour in the fridge. The seeds absorb all the milk and turn into a thick, tapioca-like pudding.

At this point, the sky is the limit. You can add just about any flavoring you like, and you can leave it textured or whip it up for a silky, creamy pudding. These are some of my favorite flavorings

• Apple and cinnamon
• chocolate and raspberry
• Lemon
• Pineapple Mango
• Vanilla Blueberries
• Banana Orange
• pumpkin and spices

Related questions

Can chia seeds reduce belly fat?

A balanced diet and exercise plan can help you reduce belly fat, and chia seeds can play a key role in this goal. By themselves, if you make no changes other than adding chia seeds to your diet, you may see a small overall weight loss, but it is not an effective weight management plan.

Do chia seeds cause poop?

Chia seeds are high in fiber , especially insoluble fiber, which passes through your digestive system without being absorbed and adds bulk to the rest of the waste in your intestine. For this reason, chia seeds are believed to help you establish regularity in your bowel movements.

However, if you eat too much fiber when you’re not used to it, and don’t drink enough water, it can get stuck, leaving you feeling bloated, gassy and constipated. Drink enough water with your chia seeds and your gut will thank you.

Can chia seeds lower blood sugar?

The insoluble fiber in chia seeds helps slow the absorption of glucose into the bloodstream , which can help regulate and balance blood sugar levels, yes. They’re a great way to help you avoid sugar spikes and crashes and energy crashes throughout the day.

However, if you have glucose intolerance or diabetes, you should not rely on chia seeds to control your disease for you and should always follow the treatment protocol recommended by your doctor.