WHAT ARE THE DANGERS OF CHIA SEEDS? A DIETITIAN EXPLAINS

Chia seeds (Salvia hispanica) come from an herbaceous plant native to South America. Although they have been eaten for thousands of years, chia seeds have garnered attention due to their highly nutritious profile, which includes high amounts of protein and fiber.

Chia seeds are commonly added to foods to boost nutrition, although their bumpy, gel-like texture may take some getting used to. Despite their health benefits, the dangers of chia seeds include potential side effects, interactions, and more.

Chia Seed Risks

Several reasons exist for you to exercise caution when considering adding them to your diet.

Knowing the side effects and dangers of chia seeds can help you make an informed choice when adding chia seeds to bowls, smoothies, or beverages.

Increasing awareness of potential issues also ensures that you can enjoy chia seeds' health benefits while minimizing negative effects.

Some People Are Allergic to Chia Seeds

Avoid chia seeds if you're allergic to them or their components (parts). If you have a severe allergic reaction (itching, hives, shortness of breath), seek immediate medical attention.

Although rare, a few allergic reactions to chia seeds have been reported, including the following:

  • Dizziness
  • Eczema and itchy lesions on hands
  • Facial swelling

Sesame and chia seed allergies may be related. If you have a sesame allergy, consult your healthcare provider about chia seeds.

Too Many Chia Seeds May Increase Risk

When it comes to the dangers of chia seeds, portion size matters. A standard serving size of chia seeds is 1 ounce (28.85 grams), equal to about 2.5 tablespoons. This amount is essential to consider when evaluating both the portion size of, say, your chia seed pudding and the amount of chia seeds in each serving.

Studies evaluating the health effects of chia seeds use portions ranging from 7 to 50 grams. Seven grams is less than 1.5 teaspoons. However, 50 grams would be about five tablespoons or one-third cup.

If you ate a third cup of chia seeds in one sitting, you'd get about 22 grams of fiber or around 60% to 80% of your daily requirement. That is quite a large serving and likely to cause side effects like significant abdominal discomfort, particularly if you're not accustomed to much fiber in your diet.

The higher amount of phytic acid in large portions of chia seeds may also contribute to decreased absorption of specific nutrients.

They Present a Choking Hazard

Consuming large amounts of dry chia seeds may cause choking, particularly in people with trouble swallowing (dysphagia) or a history of esophageal blockages. 

Chia seeds can absorb up to 27 times their weight in water. Therefore, eating dry chia seeds and then drinking water can cause them to expand and become stuck in your esophagus, contributing to choking. 

Despite the risk of choking, chia seeds are largely safe to consume. People with dysphagia or a history of esophageal blockages should soak chia seeds before eating them, as soaking allows them to expand. You can soak chia seeds for a few hours or overnight in your refrigerator.

They May Interact with Medications

Compounds in chia seeds, like soluble fiber, may influence how the following medications are absorbed or used by your body:

  • Diabetes medications: Chia seeds can stabilize blood sugar by slowing carbohydrate absorption. If you consume large amounts of chia with diabetes medications or supplements (e.g., berberine or cinnamon), it may enhance their effects. Monitor your blood sugar closely and consult your healthcare provider about your medication.
  • Blood pressure medications: Some research indicates that chia seeds lower blood pressure. However, chia's soluble fiber may slow the absorption of certain drugs, potentially reducing their availability and effects. You may ​consider separating your chia seeds and blood pressure medications by a few hours.
  • Blood-thinning medications (anticoagulants): Chia seeds are a significant plant-based source of omega-3 fatty acids. High doses of these acids can delay blood clotting and may enhance the effects of blood-thinning medications.
  • Minerals: Interactions between chia seeds and specific nutrients may occur. Chia's fiber and phytic acid may decrease the absorption of zinc, calcium, and iron supplements.

Consume chia seeds and supplements separately to reduce interactions. You can also reduce the phytate content by purchasing sprouted chia seeds or soaking chia seeds before eating them. 

Be sure to discuss any concerns about your chia seed intake with your healthcare provider.

They May Interfere With Nutrient Absorption

Chia seeds provide nearly 10 grams of fiber per 1-ounce serving. That is almost 40% of the daily recommended fiber for women and more than 30% for men.

Excessive fiber beyond the recommended daily intake can interfere with vitamin and mineral absorption. Chia's soluble fiber and mucilage form a thick and sticky gel in the digestive system, which may prevent the absorption of nutrients.

Test tube studies show reduced nutrient absorption with certain types of dietary fibers. However, studies in humans yield mixed results. 

Some research suggests fiber enhances nutrient absorption, while other studies suggest fiber negatively affects absorption. This may depend on the fiber type.

Depending on how much you eat, chia seeds may impact nutrient absorption. Eating too much fiber may affect the absorption of minerals such as calcium, zinc, and iron. Moreover, fiber helps you feel full. A higher-fiber diet may reduce the amount of nutrients you eat.

They May Cause Digestive Issues

Chia seeds provide a significant amount of dietary fiber. Ensuring adequate fiber intake helps prevent and manage constipation. However, consuming significant amounts of fiber can cause digestive issues like gas, bloating, and abdominal pain. 

When adding fiber to your diet, start small and gradually increase to reduce potential side effects. Drinking water to support bowel movement regularity and further prevent any adverse effects is also essential.

Individuals with inflammatory bowel disease (IBD) may need to limit their fiber intake during flare-ups. However, chia seeds are recommended during periods of remission due to their high protein, fiber, and omega-3 content. Some research even shows a link between a high-fiber, omega-3-rich diet and a reduced risk of IBD.

Chia Seeds May Impact Prostate Cancer Risk

One review of multiple studies found that increased ALA intake slightly raised the risk of prostate cancer. As mentioned, they are a significant source of dietary fatty acid ALA, with 2.5 tablespoons providing roughly five grams of ALA.

However, other research observed that increasing ALA intake actually reduced prostate cancer risk. And another analysis suggested increasing dietary ALA does not seem to influence the risk of death from cancer, including prostate cancer. Moreover, studies suggest chia seeds may lower the risk of other cancers.

Ultimately, more research is needed to understand the role of ALA in prostate cancer. 

They May Cause Kidney Issues

Although chia seeds are healthy and can be safe in smaller quantities, individuals with chronic kidney disease should be mindful of their intake.

Chia seeds contain 115 mg of potassium and 244 mg of phosphorous per 2.5-tablespoon serving, two nutrients closely monitored in people with kidney disease. For example, people with kidney disease may need to limit daily phosphorous intake to 800 to 1000 mg. In this case, one serving of chia seeds would contribute a significant amount of phosphorous, about 30%.

Individuals with a history of calcium oxalate kidney stones should exercise caution when eating chia seeds. Chia seeds are high in oxalate, a compound that can attach to calcium to form kidney stones. 

Chia Seeds Side Effects in Females

Chia seeds have minimal female-specific side effects. In fact, they can contribute nutrients essential for female health at each life stage.

Chia seeds are a great plant-based source of omega-3 fatty acids, including alpha-linolenic acid (ALA). During pregnancy, the body converts ALA to docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), two essential fatty acids. 

Chia seeds are high in calcium, with one ounce (about 2.5 tablespoons) providing 179 milligrams (mg) of calcium, or 15% of the recommended daily allowance.

Calcium is essential for bone health, particularly in people who are postmenopausal, who may experience greater bone loss, and who are at an increased risk of osteoporosis (loss of bone mass and bone mineral density). 

Is It OK to Eat Chia Seeds Every Day?

Yes, it is OK for most people to eat chia seeds every day.

You can likely continue adding chia seeds to your routine to reap the benefits of this healthy food, as long as you keep it to one-third of a cup of chia seeds daily.

Chia seeds live up to their reputation as a superfood. They are rich in fiber (10 grams of fiber per ounce), omega-3 fatty acids (7 grams per ounce), protein (5 grams per ounce), micronutrients like iron, and antioxidants—all essential for good health.

Adding chia seeds to your diet supports your gut health, healthy blood sugar, and cholesterol levels and helps you achieve fiber recommendations. 

Individuals following a plant-based diet should incorporate chia seeds into their routine. Chia seeds provide numerous macronutrients and micronutrients that may be challenging to obtain on a plant-based diet. 

Chia Seed Nutrition

While the dangers of chia seeds do need to be considered, on the whole, chia remains a healthy, nutrient-dense food option. For example, one 2.5-tablespoon serving of chia seeds contains the following nutrients:

  • Calories: 138
  • Protein: 4.7 grams (g)
  • Carbohydrates: 12 g
  • Fiber: 9.8 g (30% of Daily Value, DV)
  • Fat: 8.7 g
  • Calcium, Ca: 179 mg (13.8% DV)
  • Iron, Fe: 2.19 mg (12% DV)
  • Magnesium, Mg: 95 mg (22.6% DV)
  • Phosphorus, P: 244 mg (19.5% DV)
  • Potassium, K: 115 mg (3.3% DV)
  • Zinc, Zn: 1.3 mg (11.8% DV)
  • Copper, Cu: 0.262 mg (29% DV)
  • Manganese, Mn: 0.771 mg (35% DV)
  • Selenium, Se: 15.6 micrograms (mcg) (28.4% DV)
  • Niacin, vitamin B3: 2.5 mg (15.6% DV)

Chia seeds are high in several minerals and vitamins. They are also a source of plant-based, complete protein. Due to their high fiber content per serving, it may be best to use them in moderation.

Summary

Chia seeds are highly nutritious and associated with many health benefits due to their omega-3 fatty acids and fiber content. However, eating too many chia seeds can diminish their benefits.

Consuming large quantities of chia seeds may impact nutrient and medication absorption. Still, chia seeds can be part of a healthy diet. If you regularly eat chia seeds, keep the portion size to roughly 2 to 3 tablespoons to reduce any dangers of chia seeds.

Read the original article on Verywell Health.

2024-09-09T19:44:33Z dg43tfdfdgfd