If you have just started your fitness journey to live a healthy and fulfilling life, then in addition to nuts and dry fruits, add chia seeds to your diet. The rich nutritional properties of chia seeds, which consist of fibre, omega-3 fatty acids, protein, and calcium, to name a few, help in weight loss, support the digestive system, manage blood sugar levels, and reduce the risk of cancer, to name a few. However, to enjoy the maximum health benefits of chia seeds, you must know how much chia seeds to eat per day.
Keep reading this blog to discover how much chia to eat per day for different health goals.
How Much Chia Seeds per Day for Weight Loss?
Chia seeds have gained popularity among health conscious people because of their weight loss properties.
Chia seeds are known to have a unique type of fibre called mucilage, which keeps you feeling fuller for a long time, thus controlling hunger pangs. However, you must know how much chia seeds to eat per day for weight loss, as overconsumption of chia seeds can cause constipation, bloating, and gas.
The ideal consumption of chia seeds for weight loss is less than 20 grams per day.
Related Read: Chia Seeds for Weight Loss
How Much Chia Seeds per Day for Constipation?
Do you know that your low-fibre diet is one of the major reasons for your constipation problem? Chia seeds are a great natural solution for constipation because of their high fibre content. 100g of chia seeds have 27 grams (g) of fibre and an adult body needs 25 to 35 grams of fibre per day.
To get rid of constipation, add two tablespoons of chia seeds to your breakfast, as two tablespoons provide your body with 11 grams of fibre.
How Much Chia Seeds per Day for Diabetes?
If you are diabetic, then taking fibre-rich and low-GI foods will help you manage your blood sugar level. Therefore, adding chia seeds to your diet is recommended. This is because chia seeds are rich in fibre, which helps reduce insulin resistance.
Moreover, the anti-inflammatory properties of chia seeds control the excess amount of glucose in the blood. They also have a low glycemic index of 30, which means that eating them every day doesn't cause a sudden spike in normal blood sugar levels.
Taking two tablespoons of chia seeds every day is recommended for diabetics to prevent spikes in blood sugar levels.
Related Read: Diabetes Diet Chart
How Much Chia Seeds per Day for Omega-3?
Do you know that omega-3 fatty acids are important for your body as they help improve eye health, promote brain growth and development in the foetus, improve blood sugar levels, and also reduce the risk of cancer? However, you need omega-3 from outside sources, as the human body is not capable of creating them on its own.
Fish and other seafood are great sources of omega-3 fatty acids. However, if you are a vegetarian, you can still enjoy the benefits of omega-3 by eating chia seeds and nuts like walnuts.
Taking a daily serving of 15g of chia seed per day provides your body with 2.7g of Omega 3.
Suggested Read: 6 Benefits of Chia Seeds During Pregnancy
How to Include Chia Seeds in Diet?
The easiest way to have chia seeds every day is to add them to a glass of water and then eat them directly. However, you can have chia seeds in the following ways too:
- Add chia seeds to your favourite morning juice.
- Make a healthy and tasty chia pudding.
- Add chia seeds to smoothies.
- Add a handful of chia seeds to yoghurt with some fresh fruits.
What is the Best Time to Eat Chia Seeds Every Day?
The best time to have chia seeds with water is in the morning on an empty stomach. The morning consumption of chia seeds improves metabolism, bowel movement, and digestion.
Final Words
Chia seeds, when eaten in moderation, hold the power to improve overall wellbeing because of their rich nutritional profile. Overeating chia seeds can cause digestive issues, weight gain, and allergic reactions. So next time you take chia seeds with water in the morning, be mindful of the quantity of chia seeds to avoid side effects from overconsumption.
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