Chia has become wildly popular over the last few years as they are a great way of adding bulking fiber to your diet. But the “bulking” part of that phrase can be dangerous. Dry chia seeds can be a choking hazard, especially if eating in high quantities.
“Dry chia seeds can absorb moisture from surrounding digestive fluids, forming a gel that expands in volume,” said Kimberly Prado, a clinical associate professor at Rutgers Univ. School of Nursing.
A young man recently had a a gel-like mass lodged in in throat because of the absorbed water. Chia seeds can absorb 12 times their weight in liquid, and pre-soaking them prevents them from continuing to expand and posing a risk after you swallow them. A time-lapse video showed how quickly they grow; a spoonful will fill a glass in just 45 seconds.
“Several terrific recipes have pre-soaked chia seeds, or you can mix them into moist foods such as yogurt, smoothies, oatmeal, puddings and soups,” Prado said. “This allows the seeds to hydrate before entering the digestive tract, and minimizes the risk of bloating, cramping and abdominal discomfort.”
Chia seeds are rich in tryptophan, aiding the production of melatonin promoting sleep. The calcium in the seeds also helps tooth and bone health.
People with blood sugar concerns may be wary of trying chia seeds as a two-tablespoon serving has 11.9 grams of carbs. But it also has 9.8 grams of fiber, meaning they don’t impact blood sugar. Animal studies showed that chia seeds improved insulin sensitivity. And human studies have found that people who ate bread made with chia seeds had lower post-meal blood sugar than people who ate bread without chia seeds.
Because of their mild flavor and the way they thicken up, they can be used as a substitute for eggs. They can be used to thicken sauces and make uncooked “oatmeal” and chai bowls. If you love ice pudding, our favorite use is chia pudding — chia seeds mixed with milk and sweetener hit the spot when you are craving the treat. Even people on our team without blood sugar concerns swear by that recipe ever since the research that showed we should all avoid white rice.
Chia seeds are a simple way of adding fiber to your day without any cooking. But that doesn’t mean you should skip preparing them. You don’t need to heat them up, but letting them sit in a fluid for a couple of minutes before enjoying them means that they are both safer and won’t dehydrate you!
