Chia seeds are recognized as a superfood, rich in vital nutrients such as fibre, omega-3 fatty acids, and antioxidants. These small seeds have become a popular addition to various diets, featuring in dishes ranging from puddings to smoothies. However, are you consuming them correctly? Despite their numerous health benefits, it is important to approach chia seeds with caution, as they require mindful consumption.

Dr. Kunal Sood addressed a viral video in which an internet user urged others to refrain from drinking chia seed water after being hospitalized. In his response, Dr. Sood outlined the advantages of chia seeds and provided guidance on the safest methods for their consumption.

What are the benefits of chia seeds?

The remarkable nutritional composition of chia seeds qualifies them as a superfood. Widely embraced in weight loss regimens, they also offer a variety of additional health benefits. Dr. Kunal Sood stated, “Chia seeds are abundant in omega-3 fatty acids, fibre, and antioxidants. They promote heart health, aid digestion, and assist in weight management, which contributes to their status as a favoured superfood.”

What are the drawbacks of chia seeds? 

Despite their benefits, chia seeds should not be consumed carelessly. Dr. Kunal Sood warned against improper consumption, particularly due to their significant liquid absorption capacity. He recounted an incident involving a 39-year-old man who ingested a tablespoon of dry chia seeds with water, resulting in the seeds expanding in his throat and obstructing his airway.

He elaborated, “While they are beneficial, the method of consumption is crucial. Chia seeds can absorb liquid, often expanding to several times their original weight, sometimes even up to 12 times. This property can help you feel fuller for longer, but if not prepared correctly, it may lead to complications. In one unusual case, a 39-year-old man swallowed a tablespoon of dry chia seeds with water, and they expanded in his throat, blocking his airway.”

How to consume chia seeds? 

Having understood the advantages and disadvantages, it is essential to learn the proper way to incorporate chia seeds into your diet. Dr. Sood advised, "To prevent issues, soak chia seeds for approximately 10 to 15 minutes before consumption. Begin with small quantities and ensure adequate hydration to avoid digestive discomfort, as chia seeds draw moisture from your body. If you are uncertain about including them in your diet, it is advisable to consult your physician.”

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